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Protein and Fiber Content quinoa vs legumes

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It’s the year of Quinoa!
By Stephanie Nehme
So7i W Sari3 Dietitian

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Quinoa
• The United Nations (UN) has declared 2013 as the
International Year of the Quinoa (IYQ).
• Objective: To raise aw...

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Quinoa
• Quinoa is considered a superfood.
• Protein content is very high (14% by mass), yet not as high as
most beans and...

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Protein and Fiber Content quinoa vs legumes

  1. 1. It’s the year of Quinoa! By Stephanie Nehme So7i W Sari3 Dietitian
  2. 2. Quinoa • The United Nations (UN) has declared 2013 as the International Year of the Quinoa (IYQ). • Objective: To raise awareness of how quinoa can provide nutritional benefits, increase food security, and help eradicate poverty around the world. • Additionally, it can easily adapt to different ecologies, making it easy to grow in all forms of weather and land conditions.
  3. 3. Quinoa • Quinoa is considered a superfood. • Protein content is very high (14% by mass), yet not as high as most beans and legumes. • Quinoa's protein content per 100 calories is higher than brown rice, potatoes, barley and millet, but is less than wild rice and oats. • Nutritional evaluations of quinoa indicate that it is a source of complete protein. Furthermore, it is a good source of dietary fiber and phosphorus and is high in magnesium and iron. • Quinoa is gluten-free and considered easy to digest.
  4. 4. Quinoa Surprisingly, because of all these characteristics, quinoa is being considered a possible crop in NASA's Controlled Ecological Life Support System for long-duration human occupied spaceflights.
  5. 5. Quinoa HOWEVER: • Quinoa was important to the diet of pre- Columbian Andean civilizations. • It has become increasingly popular in the United States, Europe, China and Japan where the crop is not typically grown, increasing crop value. • It is NOT a Lebanese staple food.
  6. 6. Quinoa v/s Lentils: Nutrition Facts
  7. 7. Quinoa v/s Bulgur: Nutrition Facts
  8. 8. Quinoa v/s Kidney Beans: Nutrition Facts
  9. 9. Quinoa v/s Green Beans: Nutrition Facts
  10. 10. Quinoa v/s Chickpeas: Nutrition Facts
  11. 11. Conclusion Quinoa Lentil Bulgur Red Kidneys Green Beans Chickpeas Calories 222 225 151 225 35 268 CHOs 39 39 34 40 8 45 Proteins 8.1 17.9 5.6 15 2 14.5 Fibers 5 16 8 11 4 12
  12. 12. Conclusion
  13. 13. References • http://www.fao.org/quinoa-2013/en/ • http://ndb.nal.usda.gov/ • http://www.timeanddate.com/year/2013/yea r-quinoa.html • "IQuinoa brings riches to the Andes“. The Guardian. Retrieved 17 Jan 2013. • "Wild Rice: The Protein-Rich Grain that Almost Nobody Knows About! - Yahoo! Voices - voices.yahoo.com“. Retrieved 21 May 2013.

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