quinoa It is a whole grain, edible seed that has gained popularity in the last few years. Although it has been used for centuries in South America, it has recently gained more popularity in the United States.
From a nutritional perspective, quinoa is considered a grain. It’s a great source of protein, fiber, and several important vitamins and minerals. It is also gluten-free. Eating quinoa can benefit your health in several ways.
This article will review the nutritional content of quinoa and its associated health benefits.
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Nutrition facts
Quinoa is a nutrient-dense food. It contains a number of beneficial nutrients, including omega-3 fatty acids, amino acids, essential minerals and protein.
One cup of cooked quinoa has 225 calories and provides the following nutrients:
Health Benefits of Quinoa
The benefits of quinoa come from the nutrients it provides. Quinoa is a nutrient-dense food. Sometimes it is called a “superfood”. There is no official definition of a “superfood,” but a nutrient-dense food provides many healthy nutrients in a given serving.
A food that is not very nutrient-dense provides calories but little healthy nutrients. For example, soda provides sugar and calories but no vitamins or minerals.
Quinoa is a great source of fiber, protein, vitamins and minerals. It’s also plant-based and gluten-free, making it a great alternative for anyone with gluten sensitivity or following a vegetarian diet.
Provides Fiber
There are many benefits to getting fiber in your diet, but most Americans don’t get enough fiber. Potential benefits of fiber include:
- Improved digestion and gut health
- Lower cholesterol levels
- Help manage sugar levels
- Feeling more full or full
- Help reach or maintain a healthy weight
- Reducing the risk of some types of cancer
One meta-analysis even found an 11% reduction in all-cause mortality for every 10-gram increase in fiber intake.
Current guidelines recommend 25 g and 38 g of fiber per day for women and men, respectively. Adding quinoa to your diet will increase your fiber intake by providing 5 g of fiber in just 1 cup of quinoa.
A Gluten-Free Alternative
Gluten is a protein found in wheat products. It occurs naturally in some foods and is added to others to add protein or improve texture or taste. Gluten comes from wheat, rye, barley, and sometimes oats.
People with celiac disease need to avoid gluten because their bodies will have an autoimmune response to gluten that makes them sick. Some people who do not have celiac disease may feel sick even after eating gluten, which may be gluten intolerance. Quinoa is a great alternative for these groups because it provides fiber, protein and minerals without gluten.
Provides Protein
Most people can get enough protein from their diet. The Recommended Dietary Allowance for adult protein intake ranges from 0.8 to 1.0 grams/kilogram (kg) body weight/day. Additional protein may be needed by pregnant or breastfeeding people, athletes, or during illness.
People who follow a vegan or mostly plant-based diet may need help getting enough protein. Quinoa is a plant-based protein source that provides 8 grams of protein per cup and may help meet protein requirements. Quinoa also provides all nine essential amino acids.
A Good Option for Vegetarians
Quinoa not only provides a good source of plant-based protein, but also provides good amounts of iron and zinc. Iron and zinc are often found in animal proteins, and vegans may have difficulty making sure they get enough of both.
Quinoa, which is a good source of iron, is next to lentils, kidney beans and green peas. The body needs iron to carry oxygen to tissues and organs. It also needs it for growth, development and hormones.
Zinc supports healthy growth, immune function, protein synthesis and wound healing.
Provides Several Essential Minerals
In addition to providing iron and zinc, quinoa is a good source of magnesium and potassium.
The body needs magnesium for protein production, nerve function, glucose control, blood pressure regulation and energy production. Green leafy vegetables, legumes, nuts, and seeds are all considered good sources of magnesium, but 1 cup of cooked quinoa provides more magnesium than a serving of most of these options.
Potassium is required for normal cell functioning in the body. It helps regulate fluid volume and controls heart rate.
Bananas, melons, tomatoes, potatoes and orange juice are considered good sources of potassium. Quinoa is right in the middle of this list, providing over 300 mg of potassium per 1 cup.
Quinoa is also rich in phenolic compounds that have antioxidant properties.
May Improve Heart Health
Quinoa’s high fiber and potassium content may benefit your heart health. Additionally, quinoa is very low in sodium.
Fiber can help lower cholesterol levels. A systematic review published in 2021 found that quinoa added to the diet significantly reduced total and low-density lipoprotein (LDL, or “bad”) cholesterol levels. It also reduced triglyceride levels.
Potassium doesn’t help prevent heart disease, but it does help control your heartbeat. Additionally, diets rich in potassium, such as the DASH diet, may also help lower high blood pressure. High blood pressure is a risk factor for heart disease.
May Help Maintain a Healthy Weight
Quinoa’s protein and fiber content can help you feel fuller and, in theory, eat less throughout the day.
A systematic review published in 2021 found that supplemental quinoa intake significantly reduced body weight, waist circumference, and fat mass. But a more recent meta-analysis found that quinoa had no effect on body weight and body mass index (BMI).
Similar to studies on the effects of supplements on weight loss, studies of a single food on weight loss often have inconsistent results. Just as there is no magic pill, there is no magic food.
Weight loss and healthy weight management are best achieved by eating a variety of healthy foods and being physically active, as well as specific and personalized advice from a registered dietitian nutritionist (RD or RDN). Quinoa is still a nutrient-dense food and can be part of a healthy weight management regimen.
How to Add Quinoa to Your Diet?
There are several ways to include quinoa in your diet.
It is important to rinse quinoa with water before cooking. This helps remove saponins this can give it a bitter taste. Some quinoa brands may come already rinsed, so be sure to read labels.
Cooking quinoa is similar to cooking rice. To cook quinoa:
- Add 1 cup of rinsed quinoa to 2 cups of water or broth.
- Bring to a boil and simmer for 15 to 20 minutes or until quinoa has completely absorbed the liquid.
- Fluff with a fork
Quinoa is quite versatile, considering its mild and nutty taste. There are several ways to include quinoa in the foods we eat:
- Add to breakfast bowl with fruit and yogurt
- Add to any salad
- Use to stuff stuffed zucchini boats or bell peppers
- Use in veggie burgers
- Use instead of rice
- Add to soups
A Word from Verywell
Quinoa is an excellent source of plant-based protein. It is considered a complete protein, meaning it contains all nine essential amino acids. Try using quinoa as a breakfast cereal, in a grain bowl, or in place of pasta, rice, or couscous. You can also add quinoa to your soups, stews or salads.
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Summary
Quinoa is a nutrient-dense food with many health benefits. It’s a great source of plant-based protein, fiber, and several important minerals.
In addition to its nutritional benefits, it is gluten-free and a good source of protein for those who prefer a vegetarian diet.
If you haven’t tried quinoa yet, you can find it in most grocery stores, and it’s often found in the same area as rice, couscous, and other grains.