QUINOA
Quinoa seed has been cultivated in South America for centuries, which is why you can call it "Ancient Grain". But of course, quinoa is not a true grain and, consequently, no gluten!
Quinoa Nutrition: One cup of cooked quinoa contains 39g carbohydrates, 8g protein, 4g fat, 5g fiber and 222 calories. In terms of micronutrients, quinoa is particularly rich in B vitamins and iron.
It is a complete source of protein, which means it contains all 9 essential amino acids. This makes a great protein option for vegetarian and vegan people!
The glycemic index (GI) of quinoa is 53, which is lower than the GI of couscous. A low GI means that it will cause a spike in your blood sugar to decrease.
Quinoa Varieties: Quinoa comes in three main varieties - white, red, and black. Read about Red Quinoa.
Cooking Quinoa: rinse quinoa to remove saponin, a natural bitter coating. Bring water to a boil then add quinoa. Cook, covered, for 10 to 15 minutes, until water is absorbed and quinoa is fluffy.
Quinoa Recipe: Quinoa can be used in place of rice as an "oatmeal" at breakfast or in salads to promote nutritional nutrition. Here are some of our favorite quinoa recipes/dishes:
Couscous
Couscous is a staple food in many Middle Eastern and North African countries. It is a small pasta made from coarse ground semolina (durum wheat). It is a high-gluten flour, meaning cousins are not suitable for those with celiac.
Couscous nutrition: 1 cup of cooked couscous contains 37g carbohydrates, 6g protein, 0.3g fat, 2.2g fiber and 176 calories.
Although couscous has fewer calories and fat than quinoa, it is very low in micronutrients and is not a complete protein source.
The Couscous GI is 65, which means it will cause more spikes in your blood sugar than quinoa.
Couscous Varieties: Most of the cubes instant couscous you find in Western supermarkets are quick cooks.
Cooking couscous: To cook the couscous, use 1 part couscous to 1.5 parts water. Just pour boiling water over the cousins, cover and let the water soak for 5 to 10 minutes. It is best seasoned with a little butter and salt.
Couscous Recipe: Used as a base for roasted veggies, either in salads or in salads.
So which is the best?
In terms of overall health, Quinoa wins! With loads of full protein, fiber, and micronutrients, quinoa is the healthiest option. For those counting calories or less, couscous is a great choice.
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