Obesity and healthy eating

What does science say about ‘quinoa’, which is the mother of cereals, and ‘chia’, which means strength and power? What are the nutritional contents? How should we consume? Are they really miraculous foods? We hope that this article we prepared with dietician Selvi Pamukçu will be an article that you, our valued readers, can read with interest.

Despite the changing dietary habits, cereals and their products continue to have an important place in the nutrition of the world population. Grains are a food group that we should definitely include in our daily diet. On average, it is recommended that an adult consume 6-11 servings of cereals and products per day. Many studies have shown that with an increase in grain intake in our daily diet, the risk of developing diseases such as cardiovascular disease, type 2 diabetes, high blood pressure, colon cancer and obesity decreases.
When we think of grains, we think of wheat, barley, rice, oats, corn, etc. and flour, bread, bulgur, vermicelli, semolina, couscous, tarhana etc. obtained from them. is coming. Quinoa, which has made a name for itself recently, is a grassless plant with a similar nutritional profile to cereals. Quinoa, which has been grown for thousands of years with a long history and has a unique aroma, has started to attract attention in Turkish cuisine as it is preferred in world cuisine because it does not have a dominant taste and smell. It has many alternative uses from healthy snack foods to main meals.

Health extending from the Andes to the world
Quinoa (Chenepodium quinoa Wild.), which is one of the main subjects of our article, is an annual plant belonging to the goosefoot family or spinach family and its origin goes to the Andes mountains. It formed the main food of Aztecs and Incas from ancient civilizations in this region and is known as the mother of grains.

It has thick, upright, woody stems and broad leaves with alternating (helical) arrangement, resembling crow’s feet. The leaves are lobed or toothed and usually triangular. On young plants the leaves are usually green; however, as the plant matures, it turns yellow, red or purple.

Quinoa can be a good choice if you are allergic to gluten
Quinoa can be easily used in gluten-free diets because it does not contain gluten. In gluten enteropathy (celiac), the patient is hyperallergic to gluten-containing foods. For this reason, they may experience problems when they consume gluten-containing foods.

Quinoa, whose energy value is 100 gr ~ 370 kcal, consists of 67-74 percent carbohydrates, 58.1 percent- 64.2 percent starch, 2.5-3.9 percent crude fiber. In addition, quinoa contains 8-22 percent protein and more than 37 percent essential amino acids.

The protein part is concentrated in the embryo, and the majority of these proteins are albumin and globulin. Quinoa contains essential amino acids in a fairly balanced ratio, especially rich in lysine amino acid, which is generally low in cereals.

When we look at the lipid and fat content, Quinoa contains 6-8 percent total lipid. It is rich in essential unsaturated fatty acids. It contains 50.2 percent linoleic, 26.0 percent oleic, 4.8 percent linolenic acid fatty acids. In addition, the high amount of vitamin E, which is a fat-soluble vitamin, prevents rapid lipid oxidation. (approximately 700 ppm α-tocopherol and 840 ppm γ-tocopherol)

The most mineral-rich cereal among cereals
Minarets concentrated in the outer bran are higher than other cereals. Rich in calcium, phosphorus, magnesium, potassium, iron, copper and zinc; It is low in sodium. In particular, the calcium content is quite high compared to grains such as barley, wheat and corn. In particular, the calcium content is quite high compared to grains such as barley, wheat and corn.

Apart from B and E vitamins, it also contains different vitamins
It is an important food source in terms of B vitamins (especially folic acid) and E vitamins. Among the vitamins that quinoa contains; thiamine (0.4 mg/100 g), folic acid (78.1 mg/100 g) and vitamin C (16.4 mg/100 g).

How do I use it, how do I consume it
Quinoa is generally a variety with white and yellow seeds, and is used in making pilaf like rice. At the same time, it can be added to salads as boiled and used cold as well as in hot dishes such as vegetables and meat. It is also used in making bread, pasta, biscuits, cakes and snacks by turning into flour.

Quinoa seeds should be soaked in water 30 minutes before cooking. Then, it should be washed by rubbing under running water and the bitter crust surrounding it should be peeled off. For example, 2 glasses of water should be used for 1 glass of quinoa seeds. While cooking quinoa, meat or chicken stock can be used instead of water. Cooking time is about 10-15 minutes.

In fact, quinoa, which dates back to ancient civilizations and has been grown for thousands of years, was re-introduced to the whole world when the United Nations council declared 2013 as the Year of Quinoa in order to achieve the development goals for the next thousand years.

Legacy of ancient civilizations Chia

The most important food source of the Aztecs and Mayans, chia seeds originate from the seeds of a sage species (Salvia hispanica) that grows in the fertile soils of southern Mexico and northern Guatemala. Aztecs and Mayans used ‘chia’, which means power in the Mayan language, to give them strength and power before the war. Chia seeds have two colors, white and black. Nutritional values ​​are not very different.

Contains more omega 3 than flaxseed
Chia, which has rich fiber and protein content, also draws attention with its high amount of omega 3 fatty acids (alpha-linoeic acid). It contains more omega 3 than flaxseed.

It is a good source of fiber. It is possible to meet one third of our daily fiber requirement with 2 tablespoons of chia seeds per day.

It absorbs 10-12 times its weight in water and forms a gel, creating a feeling of satiety in the stomach. Therefore, it is effective in controlling the appetite of people.

If you can’t use milk and dairy products, you can get calcium from Chia

At the same time, it meets 18 percent of the daily calcium, 30 percent of the magnesium, 27 percent of the manganese. Especially those who cannot consume milk and dairy products can add ‘chia’ to their daily diet to meet their daily calcium needs.

Chia Quercetin, which has high antioxidant content, contains flavonoids, caffeic acid and chlorogenic acid, while it does not contain gluten. It can be easily consumed by individuals with celiac and gluten intolerance.

Chia Plant and Seed

You can add seasoning to every food and add Chia
Chia, which can be added to all kinds of drinks and food, can be used by sprinkling on salads and vegetable dishes or by adding milk, yogurt, etc. It can be consumed by adding to soups and preparing pudding and delicious drinks.

Chia seeds

With Chia, Heart Health – Positive effect on Obesity and Insulin Sensitivity
In 2009, 76 overweight women aged 20-70 years were given their first and last treatment for 12 weeks. 25 grams of chia and plesoba (group not given chia) were given before the meal. As a result, it was observed that there was no significant change in body mass, inflammation, oxidative stress, and blood pressure in both groups.

Chia Plant

In another study in 2012; In postmenopausal women, 25 g of ground chia seeds were given daily for seven weeks, and at the end of seven weeks, significant increases were observed in plasma ALA (alpha-linoeic acid) and EPA (eicosapentaenoic acid), while significant increases in DPA and DHA were not observed.

In another study conducted on animals, 8 percent chia seeds were added to a high-carbohydrate and high-fat diet after 8 weeks. It has been shown to reduce inflammation.

Chia Seeds can also be harmful
Chia seeds should not be used by high blood pressure patients using medication and patients using blood thinners without consulting a doctor and dietitian.

As a result, chia seeds can help heal people with diabetes and heart disease, as they are rich in nutrients such as healthy fats, fiber and antioxidants. However, research continues for the effect of fatty acids in chia seeds on blood sugar levels

There are thoughts that chia seeds contribute to weight loss. There are not enough studies that scientifically weaken it. Therefore, miraculously, chia seeds should not be used directly for dietary purposes.

Food variety is very important in a healthy nutrition program. A healthy nutrition program should be adequate and balanced from each food group to meet the needs of our body. Any one food alone cannot meet all of my body’s needs.