Evidence-Based Health Benefits of Quinoa

Quinoa has gained popularity as a health food in most parts of the world, though people have been cultivating it in South America since ancient times. In fact, hundreds of years ago, the Inca people considered this ancient grain a sacred food.

In the past couple of decades, quinoa popularity has grown exponentially as the demand for easy-to-grow, nutritious, gluten-free grain alternatives has soared.

Not only is quinoa nutrient-dense, but it may offer health benefits,

Packed With Nutrients

Quinoa is a grain crop grown for its edible seeds. These seeds are what we call quinoa — pronounced KEEN-wah.

Although it’s usually lumped in with cereal grains, like oats and barley, quinoa is actually a pseudo-cereal grain.

In other words, it is basically a seed that is prepared and eaten similarly to a grain. Other examples of pseudo-cereal grains include buckwheat and amaranth.

There are many types of quinoa, including red, black, and white.

Here is the nutrient breakdown for 1 cup (185 grams) of cooked quinoa:

Calories: 222, Protein: 8 grams, Fat: 3.55 grams, Carbohydrates: 39 grams, Fiber: 5 grams, Folate: 19% of the daily value (DV), Vitamin B6: 13% of the DV, Vitamin E: 8% of the DV, Copper: 39% of the DV, Iron: 15% of the DV, Zinc: 18% of the DV, Manganese: 51% of the DV, Magnesium: 28% of the DV, Potassium: 7% of the DV, Phosphorus: 22% of the DV

Quinoa is a good source of a number of important nutrients, including folate, magnesium, zinc, and iron.

It’s also rich in fiber and protein, nutrients that play an important role in helping you feel full.

Higher In Fiber Than Many Grains

Another important benefit of quinoa is its high fiber content.

A 1-cup (185-gram) serving of cooked quinoa contains 5.18 grams of fiber. That’s about 18% of the current 28-gram DV. Quinoa contains more fiber than several other popular grains, like brown rice.

For example, a 1-cup (195-gram) serving of cooked brown rice contains 3.51 grams of fiber, which is 1.67 grams less than the same serving size of quinoa.

Adding fiber-rich foods like quinoa into your diet can help support your digestive health by promoting regular bowel movements and fueling beneficial bacteria in your gut.

Plus, eating a high fiber diet can support a body weight that’s healthy for you. Fiber helps promote feelings of fullness. Pairing high fiber foods like quinoa with high protein foods can help you feel full and may help keep your portion sizes in check .

Gluten-Free And Great For People With Gluten Intolerance

Some people with gluten intolerance, including those with celiac disease and non-celiac gluten sensitivity, need to avoid foods containing gluten.

People following a gluten-free diet need to choose gluten-free alternatives to gluten-containing grains like wheat, barley, and rye.

Quinoa is naturally gluten-free and makes a nutritious choice for people who want to or need to cut gluten from their diet.

Unlike gluten-free products made with refined ingredients, quinoa is a good source of nutrients that gluten-free diets often lack, like: fiber, folate, zinc, magnesium

A Good Source Of Protein

Quinoa is a good source of protein, providing 8 grams per cooked cup (185 grams).

Quinoa is often referred to as a complete protein. This is because it contains all nine of the essential amino acids that your body can’t make on its own.

However, experts argue that quinoa should not be considered a complete protein because it contains low amounts of certain amino acids, like lysine.

For this reason, experts have suggested that quinoa be considered a “nearly complete” protein, not a complete protein.

Either way, quinoa is a good source of protein and incorporating quinoa into your diet can help you meet your daily protein needs.

This is especially true for those who follow plant-based diets, like vegans. You can make a plant-based, protein-rich meal in no time by combining quinoa with beans, tofu, and mixed vegetables.

May Have Beneficial Effects On Metabolic Health

Some studies suggest that eating quinoa could benefit certain aspects of health.

A 2020 study in 40 older adults had participants eat 0.5 ounces (15 grams) of quinoa flour biscuits daily for 28 days.

By the end of the study, the participants who ate the quinoa biscuits had significantly greater reductions in LDL (bad) cholesterol, total cholesterol, and body weight than those who ate wheat-based biscuits.

Additionally, studies have found that eating quinoa and quinoa-based products may benefit blood sugar regulation, fullness, body weight and triglyceride levels.

A 2017 study that included 50 people with excess weight or obesity had participants consume 1.8 ounces (50 grams) of quinoa daily for 12 weeks.

Those who ate the quinoa had significant reductions in triglyceride levels compared with the control group and a group that consumed 0.88 ounces (25 grams) of quinoa per day.

Even though these results suggest that quinoa has a positive effect on metabolic health, it’s your diet and lifestyle as a whole that matter most when it comes to decreasing your risk of disease.

Following a dietary pattern rich in nutritious foods like quinoa, vegetables, fruits, fish, and beans is a smart way to protect your health and reduce disease risk factors, like high blood lipid levels and high blood sugar levels.

Now Let’s give you a bonus on How to Quinoa

It can be ready to eat in as little as 15–20 minutes. To cook it:

Rinse 1 cup (170 grams) quinoa thoroughly using a fine mesh strainer.

Put 2 cups (240 mL) water in a pot and turn the heat to high.

Add rinsed quinoa with a dash of salt.

Boil 15–20 minutes.

Enjoy.

It should now have absorbed most of the water and gotten a fluffy look. If done right, it should have a mild, nutty flavor and a satisfying crunch.

You can easily find many diverse recipes for quinoa online, including breakfast bowls, lunches, and dinners.

You can use quinoa in both sweet and savory recipes.

For example, you can try making a savory quinoa and vegetable salad topped with feta and grilled chicken. Or make a sweet breakfast porridge with cooked quinoa, coconut milk, fresh fruit, walnuts, cinnamon, and a drizzle of honey.

Take Home

Quinoa is fast becoming popular among the fit fam folks and it highly nutritious

It’s technically a seed and is considered part of a small group of grains called pseudo-cereals, along with amaranth and buckwheat.

It’s a smart carbohydrate choice because it’s rich in fiber, minerals, antioxidants, and protein. It’s also gluten-free, delicious, versatile, and incredibly easy to prepare.

Quinoa is a great carb option to include in your diet.