by Quinoa has grown in popularity over the years as more people search for a nutritious whole grain to add to their diets. Many people call quinoa the best “supergrain” because it is loaded with protein, fiber, antioxidants and many other nutrients.
Of course, its easy preparation and fluffy texture make it suitable for almost any mealtime. If you’re wondering about the health benefits you can reap from eating quinoa, keep reading.
Health Benefits of Quinoa
The health benefits of Quinoa are hard to ignore and you’ll want to start eating more of it. With its highly enriched nutritional profile, adding quinoa to your diet can improve your health in the following ways.
May Have Anti-Cancer Properties
Results from 2021 Food Frontiers A study suggests that quinoa’s bioactive compounds—phenolic compounds, polysaccharides, and saponins—may have anti-inflammatory and antioxidant effects. In vitro studies of polysaccharides, in particular, suggest that these components may help protect cellular health and prevent certain types of cancer, such as liver and cervical cancer. However, more research is needed to confirm this in humans.
May Reduce Inflammation
Polysaccharides and saponins are not the only antioxidant compounds found in quinoa. This grain also contains flavonoids and polyphenols. The antioxidant properties of these compounds may help protect your cells from oxidative damage and reduce inflammation, according to a 2019 analysis in Food Science & Nutrition.
May Help Regulate Blood Sugar
In a small study 2022 i Nutrients, participants over 65 with blood glucose levels between 100 and 125 mg/dl ate quinoa for four weeks. The results showed a significant reduction in glucose and a slight weight loss. The researchers suggest that eating quinoa instead of other complex carbohydrates could be a preventative measure against type 2 diabetes.
Protein and fiber contribute to quinoa’s low glycemic index. Phenolic compounds are also present, which slow down carbohydrate digestion to prevent a high post-meal glucose spike.
May Smooth Digestion
As mentioned above, quinoa is packed with fiber, a vital nutrient for healthy digestion. Consuming quinoa may also increase healthy bacterial growth in the gut microbiome since fiber helps nourish those beneficial bacteria.
May Lower Cholesterol
People at risk of heart attack, cardiovascular disease and stroke can benefit from eating more quinoa to help manage their cholesterol levels. The fiber content found in quinoa can help reduce LDL cholesterol levels. In addition, the inclusion of quinoa’s omega-3 fatty acids may have a significant positive effect.
Suitable for Celiac Disease
Awareness of celiac disease and gluten intolerance is now more widespread. For those following a strict gluten-free diet, quinoa has proven to be a good alternative to gluten-containing grains.
According to 2020 Events study, that quinoa seeds are a gluten-free protein with ample amino acids. Malting the quinoa seeds – a process involving soaking and sprouting – enhances nutrient absorption. The amino acids, simple sugars and fatty acids released during malting move more easily through your gut when consumed.
May Prevent Anemia
People who do not eat enough iron-rich foods, suffer from chronic blood loss or regularly do vigorous exercise may have iron deficiencies. Iron deficiency anemia is often associated with fatigue, paleness, dizziness, brittle nails and weakness, among other symptoms.
Quinoa can make up for this missing nutrient in a vegan or vegetarian diet. Entry 2023 i StatPearls 25% of people in the world say that anemia – 50% of it occurs from iron deficiency.
Dietary sources of iron – such as quinoa, leafy greens and red meat – help build this essential mineral in the body.
Quinoa Nutrition Facts
Quinoa has been around for a long time. According to 2020 Foods review, the Andes of South America indigenous people cultivated quinoa as far back as 5000 BC to 3000 BC The Inca civilization even considered it sacred. Cultivation and use of quinoa declined in urban areas during the Spanish colonial period, but many varieties of quinoa, including white, red and multicolored, continued to grow on communal lands. The hardiness of the quinoa crop and its nutritional value have led to a huge increase in production and consumption worldwide in recent years.
2022 study from the journal Nutrients highlights the prevalence of omega-3 fatty acids, amino acids and protein in quinoa. Experts go so far as to suggest that quinoa could provide a solution to the world’s malnutrition crisis.
Your body gets the following nutrients from a 1-cup serving of cooked quinoa, per the USDA:
- Calories:222
- Total Carbohydrates: 39 g
- Dietary fiber: 5 g
- Total Sugars: 2 g
- Protein: 8 g
- Total Fat: 4 g
- Saturated Fat: < 1 g
- Sodium: 13 mg
Quinoa is a nutritious choice for people looking for plant-based protein sources – it is a complete protein, containing all nine essential amino acids. In addition, its dietary fiber can help improve your digestion. Likewise, their fiber and protein content can help keep you fuller than other grains.
People who eat quinoa eat a healthy dose of manganese, folate, zinc, iron, phosphorus, magnesium and vitamin B1.
How to Cook Quinoa
Quinoa is a quick cooking grain. In general, you should use 1 3/4 to 2 cups of water or broth for 1 cup of quinoa – equal to four servings. Rinse the quinoa in a strainer to remove its bitter coating.
Next, add the quinoa, liquid and salt – if you choose to use it – to a medium saucepan and bring to the boil. Turn the heat to low and cover the pan. Let the quinoa simmer until the liquid is absorbed and the grains look open, about 15 minutes.
Once done, remove the pan from the burner and let the quinoa stand, covered, for 10 minutes. Fluff with a fork before serving.
How to add Quinoa to your diet
Quinoa’s versatility makes it easy to add to your diet, including breakfast. You can store a mixture of quinoa, oats and chia seeds in an airtight container for a warm and hearty oatmeal. Just one serving of our Quinoa & Chia Oatmeal Mix contains 6 grams of fiber to start your day.
Quinoa also makes a great filler for stuffed peppers, such as in these Stuffed Quinoa Peppers – just prepare quick-cooking quinoa in advance to speed things up. Some other ideas for incorporating quinoa into your diet include:
Quinoa has a mild, nutty flavor that you can enjoy at any time of the day. Get creative with this ingredient and make it a staple in your daily meal plans.
The Bottom Line
Quinoa is a great source of whole grains and has a high fiber content for optimal digestion, stable blood sugar and lower cholesterol, among other potential benefits. It is also an excellent grain choice for people with celiac disease. Whether you eat it as a side dish or incorporate it into various recipes, you can reap many health benefits from quinoa. Of course, its quick cooking time makes it a great choice for any meal.
Frequently Asked Questions
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Is quinoa better than rice?Both quinoa and rice are great sources of complex carbs. However, quinoa has a higher protein content than rice, providing various benefits, such as slowing your digestion and keeping you satisfied.
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Is quinoa good for weight loss?Quinoa’s high fiber and protein content keeps you satiated for longer. Those trying to lose weight may find quinoa to be an essential food source for healthy weight loss and weight management.
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Is it okay to eat quinoa every day?Although the exact recommendations vary depending on sex, age and medical condition, among other factors, the USDA recommends eating whole grains daily. And, fortunately, quinoa fits into this category of daily dietary recommendations.
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Can you eat quinoa if you have diabetes?Quinoa contains fiber, which helps regulate glucose levels. Therefore, people with diabetes may benefit from eating quinoa regularly.
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Are there any downsides to quinoa?Like anything, you should eat quinoa in moderation. For example, eating too much fiber can lead to upset stomach, gas and bloating, constipation and diarrhea.
