What's The story on Quinoa and Protein?

I must have been asked about quinoa at least 5 times in the last week so time to write a blog.

The most common misconception is that quinoa is high in protein.  Clients have asked me if they can substitute quinoa for their other protein sources.  The marketers of quinoa have blown the small additional amount of protein out of proportion.

Let’s break it down to see how it pans out:

                                                                        Calories             Carbs              Protein       Fat

Brown Rice, 1 cup cooked                          195               45 grams        5 grams        2 gms  

Quinoa, 1 cup cooked                                   222               39 grams        8 grams       3.5 gms

Quinoa has 3 more grams of protein than brown rice.  Significant?  Hardly.  Both are good sources of whole grains/fiber and gluten-free, but the protein difference is insignificant considering 1 large egg or ¼ cup of cottage cheese contain 8 grams of protein each.

These two sources of whole grains are preferred over pasta, white rice, and other starchy carbohydrates since they are high in fiber and have a lower glycemic index but are not considered substitutes for protein and contain a fair amount of carbohydrate so have small amounts and balance it with your favorite protein source.

Food Allergies or Sensitivities?

Food allergy just sensitivity?  This discrepancy is more common than you realize.  Many individuals are sensitive to certain foods and avoid them completely rather than realizing they can enjoy these foods in moderation.

A true food allergy happens when you have an anaphylactic reaction and need to be taken to the hospital since you are in danger of dying.  Initial reactions could be extreme itching or trouble breathing.  If you have true food allergies it is smart to carry an epi pen with you for emergencies.

Food sensitivities or intolerances occur when someone only partially digests a certain food.  Symptoms are very broad and can include fatigue, heartburn, bloating, constipation, diarrhea, etc.

What are some common food sensitivities/intolerances and how can you get around them?

•  Milk and Milk products – many individuals are sensitive to lactose, the sugar present in milk.  Their systems lack the enzyme lactase necessary to digest the lactose.  Hard cheeses can be easily tolerated since they are 90% free of lactose.  Yogurts are also quite low in lactose and are usually tolerated by those with lactose intolerance.  For those who want to enjoy milk they can use Lactaid or the Lactaid equivalent pills or drops to put in their milk to digest the lactose.  These products work well for most people and allow them to enjoy dairy if they desire

• Wheat and Wheat product - you commonly hear in Los Angeles “I’m gluten-free.”  There is an endless amount of “gluten-free” products available and many individuals think they are allergic to gluten.  Those with a true gluten allergy have Celiac disease which is genetically inherited.  If someone with Celiac disease consumes gluten it causes the villi or little hair-like projections that move food through the gut to atrophy.  Only 1 percent of the population has been diagnosed with Celiac Disease.  However, research shows that another 39% of the population may be susceptible to having Celiac or gluten intolerance.  To get an accurate diagnosis one needs a blood test and/or small bowel biopsy to determine if there is atrophy in the gut.

• Vegetables - many people interpret gas formed when eating vegetables a food allergy.  These individuals may be sensitive to fiber or the enzymes present in these foods such as broccoli, Brussels sprouts, cauliflower, etc.  Eating small amounts of these foods are usually well tolerated till your system becomes used to them.

If you feel like you have a true food allergy it may be worth a trip to an allergist who can perform tests.  If you have food sensitivities, you may be able to handle various foods you are sensitive to in small quantities, allowing enjoyment of more foods than you realized.

Gluten-Free?

What is the deal about gluten?  It is fairly common to hear people say they are gluten-free.  So what is the skinny on gluten-free eating?

Celiac disease is a true intolerance to gluten that someone genetically inherits.  If someone with Celiac disease consumes gluten it causes the villi or little hair-like projections that move food through the gut to atrophy.  This atrophy can cause bleeding, malabsorption of nutrients and other health complications.

Only 1 percent of the population has been diagnosed with Celiac Disease.  However, research shows that another 39% of the population may be susceptible to having Celiac or gluten intolerance.  To get an accurate diagnosis one needs a blood test and/or small bowel biopsy to determine if there is atrophy in the gut.

In addition, there is a small amount of research showing that gluten is associated with some forms of inflammation in the body for those with auto-immune diseases such as Diabetes or Multiple Sclerosis.  Other research may be leading towards gluten-free eating with some forms of autism.

A gluten free diet requires instruction by a Registered Dietitian.  Avoiding any kind of wheat product or foods with wheat or wheat components may not be enough.  If you suspect you may have a true gluten sensitivity speak to your doctor about having a blood test before you go on a gluten-free diet to see if there are actual gut atrophy.    You may or may not need to avoid gluten.  Why limit yourself unnecessarily?

Crunchy Wheat-Free, Gluten Free Snacks

Years ago wheat-free snacks lacked taste and crunch. There has been an explosion of snacks in the last 2 years which are tasty, crunchy and made of nuts, seeds, vegetables and spices. These make an excellent snack choice for those with carbohydrate sensitivity, diabetes, celiac disease and other medical issues.

My favorite variety is Wheat Free Crusts by Mauk Family Farms. These “crackers” are made of sunflower, sesame and flax seeds along with spices and will make an wonderful substitute for crackers.

Another company that makes many varieties is Lydia’s Organics. These “crackers” are usually made of almonds, sesame seeds, vegetables and spices. The Luna-Nori, Italian and Sunflower “Bread” have a great taste and pair well with cheese or peanut/almond and cashew butters.

Finally Matter of Flax is a excellent choice that makes their “crackers” of flax seeds, pumpkin seeds and spices which make them each a little different – Italian, Mexican, and Indian are a few of the flavors.

They all have a little kick and will satisfy that carby crunchy need without breaking your “carb” bank.