Chenopodium quinoa is the scientific name for the plant whose seed is known as quinoa. It is promoted as a “superfood” as it contains more nutrients than many grains. Quinoa (pronounced Keen-wah) is not a true cereal grain, but a pseudocereal as it is not grown on grass like rice, wheat, and oats, even though it is prepared and eaten like a cereal grain.
With its nutty flavor and crunchy texture, quinoa makes a suitable choice for individuals on a gluten-free diet. Its flat, oval seeds usually come in a pale yellow color, but can come in shades ranging from pink to black. The taste of quinoa can vary from sweet to bitter.
Quinoa is typically boiled and can be incorporated into salads, utilized as a thickening agent for soups, consumed as a side dish or morning porridge. One can also sprout the seeds, grind them into flour or pop them akin to popcorn. Quinoa is a nutritious meal choice for infants.
Quinoa was declared “The International Year of Quinoa” by the United Nations in 2013 because of its ability to aid in global food security. Despite not being a true grain, quinoa is still a whole-grain food, as recognized by the Whole Grains Council.
You will find all the essential information about quinoa in this article.
Cooked quinoa contains 71% carbohydrates, 14.6% protein, and 14.2% fat, with one cup (185 grams) of cooked quinoa providing 222 calories.
If you cook 3.5 ounces (100 grams) of quinoa, its nutritional information is as follows:
- Calories: 120
- Water: 72%
- Protein: 4.4 grams
- Carbs: 21.3 grams
- Sugar: 0.9 grams
- Fiber: 2.8 grams
- Fat: 1.9 grams
Carbs
Cooked quinoa has a carbohydrate content of 21%, which is similar to that of barley and rice. The majority of these carbs (83%) are made up of starches, with the remaining portion consisting mainly of fiber and a minor quantity of sugars (4%) like maltose, galactose, and ribose.
With a GI score of 53, quinoa is considered to have a modest impact on blood sugar, which may prevent a sudden surge. The GI measures the speed at which blood sugar levels rise post-meal and adhering to a low-GI diet could possibly lower the chances of developing diabetes and cardiovascular disorders.
Fiber
Compared to brown rice and yellow corn, cooked quinoa has a higher fiber content. Approximately 10% of the dry weight of cooked quinoa is fiber, with insoluble fibers like cellulose making up 80% to 90% of that amount. Insoluble fibers, such as cellulose, may be linked to a decreased risk of diabetes.
Additionally, certain types of fiber that are not soluble can undergo fermentation in your gastrointestinal tract, similar to soluble fibers, providing nourishment for beneficial bacteria and enhancing overall well-being.
In addition, quinoa contains resistant starch that nourishes the helpful bacteria in your digestive system, leading to the creation of short-chain fatty acids (SCFAs), boosting digestive wellness, and reducing the possibility of illnesses.
Protein
Proteins, which make up all tissues in your body, are composed of amino acids. Certain amino acids are mandatory since your body is incapable of producing them, so they must be obtained from your food intake.
Quinoa, which is higher in protein content than most cereal grains like barley, rice, and corn, contains 16% protein on a dry weight basis. It is referred to as a complete protein source, providing all nine essential amino acids.
Quinoa stands out for its abundance of lysine, an amino acid that is typically scarce in plants. Additionally, it boasts high levels of methionine and histidine, establishing it as a top plant-based protein source. Unlike other proteins, quinoa’s protein content is highly digestible – comparable to dairy’s casein protein.
Quinoa is a viable dietary option for individuals who are intolerant or hypersensitive to gluten since it does not contain gluten.
Fat
When you consume 100 grams or a 3.5-ounce serving of cooked quinoa, you receive 2 grams of fat. Palmitic acid, oleic acid, and linoleic acid are the primary components of fat in quinoa, just like in other grains.
Quinoa’s carbohydrates primarily comprise starch, insoluble fibers, as well as small quantities of sugar and resistant starch. This grain is classified as a complete protein and offers 2 grams of fat per 3.5 ounces (100 grams).
Many common grains lack the amount of antioxidants and minerals found in quinoa, which contains higher levels of magnesium, iron, fiber, and zinc. The following are the primary vitamins and minerals found in quinoa:
- Manganese: Found in high amounts in whole grains, this trace mineral is essential for metabolism, growth, and development.
- Phosphorus: Often found in protein-rich foods, this mineral is essential for bone health and the maintenance of various body tissues.
- Copper: A mineral often lacking in the Western diet, copper is important for heart health.
- Folate: One of the B vitamins, folate is essential for cell function and tissue growth and is considered particularly important for pregnant people..
- Iron: This essential mineral performs many important functions in your body, such as transporting oxygen in red blood cells.
- Magnesium: Important for many processes in your body, magnesium is often lacking in the Western diet.
- Zinc: This mineral is important for overall health and participates in many chemical reactions in your body..
Several minerals, such as manganese, phosphorus, copper, folate, iron, magnesium, and zinc, can be obtained from quinoa.
Quinoa possesses numerous plant compounds that enhance its flavor and health benefits, such as:
- Saponin: These plant glycosides protect quinoa seeds against insects and other threats. They’re bitter and usually eliminated by soaking, washing, or roasting before cooking.
- Quercetin: This powerful polyphenol antioxidant may help protect against various illnesses, such as heart disease, osteoporosis, and certain forms of cancer.
- Kaempferol: This polyphenol antioxidant may reduce your risk of chronic diseases, including cancer.
- Squalene: This precursor of steroids also acts as an antioxidant in your body.
- Phytic acid: This antinutrient reduces the absorption of minerals, such as iron and zinc. Phytic acid can be reduced by soaking or sprouting quinoa before cooking.
- Oxalates: They may bind with calcium, reduce its uptake, and increase the risk of kidney stone formation in sensitive individuals.
Although bitter quinoa varieties have a higher concentration of antioxidants compared to sweeter types, both have significant amounts of antioxidants and minerals. A research study confirmed that quinoa has the most antioxidants among 10 well-known cereal, pseudocereal, and legume types.
Even cranberries, known as a rich source of flavonoids, are surpassed by quinoa and similar crops in terms of flavonoid antioxidants. However, it is important to note that cooking may cause a decrease in antioxidant levels.
Benefits
1. Aids in Weight Loss
Incorporating quinoa in your diet can help you feel satiated for a longer period due to the protein and fiber content present in each serving.
Research consistently indicates that whole grains and pseudocereals boost satiety following meals in comparison to refined grains like white bread or pasta. Additionally, studies indicate that quinoa might affect the performance of hormones linked to appetite such as ghrelin, peptide YY, and insulin.
Numerous studies reveal that the intake of quinoa is associated with a reduction in weight gain.
According to a study published in Obesity using animal models, the administration of quinoa extract was found to offer protection against diet-induced obesity and promote an increase in daily calorie intake. Additionally, it was observed to improve glucose processing while reducing the body’s absorption of dietary fat.
2. Nutritious and Gluten-Free
For individuals who have removed conventional grains from their diets due to gluten intolerance, quinoa can be advantageous as it offers crucial nutrients that they may otherwise lack.
During a study conducted in 2009, diet records of patients with celiac disease following a gluten-free diet were reviewed. It was discovered that these patients mainly depended on rice as their primary source of grain, resulting in insufficient nutrition. However, after substituting quinoa as their primary whole grain source, the patients could significantly increase their consumption of protein, iron, calcium, and fiber.
After conducting a long-term study, it was discovered that the majority of individuals with celiac disease can consume quinoa on a daily basis without difficulty. Opting for quinoa in place of rice could promote a more well-rounded diet for those with celiac disease and those who adhere to a gluten-free regimen.
3. May Help Fight Cancer
Several compounds found in quinoa have demonstrated the ability to combat cancer, in addition to being a valuable source of antioxidants that protect against free radicals and prevent incurable diseases such as heart disease and cancer.
The initially mentioned compound is saponin, and it’s also the most disputed. Saponins exist naturally in different plant species and possess a subtle soapy characteristic. Hence, while cleansing quinoa, you can observe the formation of a gentle white foam.
Antinutrient properties can also be attributed to saponins, whereby they are substances that are not well absorbed in the gastrointestinal tract and can hinder the absorption of specific vitamins and minerals.
Nevertheless, in vitro studies have revealed encouraging outcomes in battling cancer as well as hindering glioblastoma cell formation in the brain.
Lunasin is the second “super nutrient” found in quinoa that has been closely examined for its potential health benefits since 1996. This peptide has the ability to attach to cancer cells and disintegrate them.
The exceptional quality of Lunasin lies in its ability to eliminate cancer cells exclusively without affecting normal cells, as demonstrated in laboratory experiments and animal trials.
Quinoa possesses quercetin, an antioxidant that obstructs the proliferation of specific cancer cells and combats the detrimental impact of free radicals linked to various ailments.
One of the reasons quinoa is regarded as an anti-inflammatory food is due to this factor.
4. Supports Heart Health
Adding quinoa to a diet that promotes heart health is a wise decision due to its anti-inflammatory properties. It boasts significant levels of wholesome fats, such as oleic acid, a positive monounsaturated fat, and alpha-linolenic acid (ALA), an omega-3 fatty acid derived from plants.
Increasing the consumption of ALA has been linked to a lowered risk of heart disease, according to certain studies. Additionally, heart-healthy benefits have been associated with monounsaturated fats such as oleic acid, which may aid in regulating cholesterol levels to prevent the accumulation of plaque in the arteries.
In addition to its other benefits, quinoa is rich in magnesium and potassium, which are essential for maintaining good heart health. Potassium aids in regulating blood pressure, which can keep the heart robust and functioning properly.
Observational studies have shown that a greater consumption of magnesium is associated with a decreased likelihood of stroke.
5. Contains Disease-Fighting Antioxidants
Quinoa contains a significant quantity of flavonoids, a specific antioxidant category that has gained attention since the mid-1990s due to its health benefits in preventing illnesses. Studies suggest that polyphenols, a specific subclass of flavonoids present in quinoa, may aid in reducing the risk of heart disease, cancer, osteoporosis, and diabetes.
Other antioxidants such as quercetin, beta-carotene, kaempferol, vanillic acid and ferulic acid are present in quinoa which have the potential to lower inflammation and guard against chronic illnesses.
6. Helps Keep Your Gut Healthy
The function of quinoa and amaranth as prebiotics was evaluated in a study conducted in 2016. Prebiotics refer to a type of fiber that serves as nourishment for the favorable bacteria residing in your digestive tract.
Research indicates that these two pseudocereals can function as prebiotics, promoting balanced levels of beneficial gut bacteria and ultimately improving digestive health.
The fiber present in quinoa can aid the advantageous microbes residing in the intestines to generate butyrate, which is a type of short-chain fatty acid renowned for its ability to enhance gut health. Not just that, butyrate has the potential to suppress inflammation and regulate the excessive immune cells responsible for causing inflammation.
7. Supports Bone Health
Rather than consume dairy products as a means of promoting bone health, consider increasing your consumption of quinoa. Due to its high levels of manganese, magnesium, and phosphorus, quinoa has impressive bone-strengthening abilities and may also aid in the prevention of osteoporosis.
Some animal models have indicated that ALA, a particular type of omega-3 fatty acid found in it, can contribute to enhancing bone health.
8. Reduces Risk of Diabetes
Incorporating foods high in manganese into your diet could help you keep your blood sugar levels in check and lower your chances of developing diabetes. An animal study conducted in 2013 demonstrated that including manganese in the diet had the ability to decrease blood sugar levels and increase insulin secretion.
In every serving of quinoa, a substantial amount of fiber is provided that can assist in regulating blood sugar levels by delaying the absorption of sugar into the bloodstream.
There is additional research indicating that consuming magnesium is linked to a decreased chance of developing type 2 diabetes. One cup of quinoa can fulfill approximately one-third of your daily magnesium needs.
9. Enhances Regularity
Maintaining digestive health and regularity relies on the consumption of high-fiber foods such as quinoa. The slow passage of fiber through the digestive tract adds bulk to the stool, making its journey through the intestines smoother.
Apart from its role in preventing constipation, fiber intake can also have therapeutic benefits for various digestive disorders. According to Nutrition Reviews, fiber consumption can potentially guard against hemorrhoids, gastroesophageal reflux disease (GERD), diverticulitis, and stomach ulcers.
10. Supports Brain Health
According to a review featured in the Journal of the Science of Food and Agriculture, the nutrients present in quinoa such as antioxidants, minerals, vitamins, and fatty acids play a vital role in safeguarding cell membranes, thereby fostering brain neuronal functions and promoting good health in individuals.
Quinoa is beneficial for cognitive function as it is rich in iron, which aids in carrying oxygen to the brain. Additionally, there are flavonoids present in quinoa that provide protection to the brain against damage.
Quinoa is abundant in nutrients and has a protein content that is of superior quality compared to most other grains. It is replete with vitamins, minerals, antioxidants, and plant compounds. Moreover, quinoa does not contain gluten, and it may be beneficial in reducing blood sugar levels and promoting weight loss.
To elevate the level of nutrients in your diet, you may consider starting by swapping out grains such as rice or wheat with quinoa.