Quinoa’s popularity has grown over the years as more people look for nutritious whole grains to add to their diets. Many call quinoa the ultimate “super grain” because it’s packed with protein, fiber, antioxidants, and countless other nutrients.
Of course, its easy preparation and fluffy texture make it ideal for almost any meal. If you’re wondering what health benefits you can get from eating quinoa, read on.
Health Benefits of Quinoa
The health benefits of quinoa are hard to ignore and will make you want to eat more of it. With its highly enriched nutritional profile, adding quinoa to your diet can improve your health in the following ways.
May contain anti-cancer properties
Findings from a 2021 study Food limits Research 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 aren’t the only antioxidants 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 and nutrition.
May help regulate blood sugar levels
In a small 2022 study in NutrientsParticipants over 65 with blood glucose levels between 100 and 125 mg/dL consumed quinoa for four weeks. The results showed a significant reduction in glucose and modest weight loss. The researchers suggest that eating quinoa in place of other complex carbohydrates could be a preventive measure against type 2 diabetes.
Protein and fiber contribute to quinoa’s low glycemic index. Phenolic compounds are also present, which slow the digestion of carbohydrates to prevent a high glucose spike after meals.
Can aid digestion
As mentioned above, quinoa is loaded with fiber, an essential nutrient for healthy digestion. Consuming quinoa can also increase healthy bacterial growth in the gut microbiome, as fiber helps feed those beneficial bacteria.
May lower cholesterol
People who are prone to heart attack, cardiovascular disease, and stroke may benefit from eating more quinoa to help manage their cholesterol levels. The fiber in quinoa can help lower LDL cholesterol levels. Additionally, the abundant omega-3 fatty acids in quinoa can have a significant positive effect.
Is suitable for celiac disease
There is more awareness about celiac disease and gluten intolerance. For people who follow a strict gluten-free diet, quinoa has proven to be a good alternative to gluten-containing grains.
According to a 2020 report Reporting study, quinoa seeds contain a gluten-free protein with sufficient amino acids. Malting quinoa seeds—a process that involves soaking and sprouting—enhances nutrient absorption. The amino acids, simple sugars, and fatty acids released during malting move more easily through your intestines when consumed.
Can prevent anemia
People who do not eat enough iron-rich foods, experience chronic blood loss, or routinely exercise vigorously 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. A 2023 listing in StatPearls says that 25% of people worldwide have anemia, 50% of which is caused by iron deficiency.
Dietary sources of iron, such as quinoa, leafy greens and red meat, help build this essential mineral in the body.
Nutritional value of quinoa
Quinoa has been around for a long time. According to a 2020 Food review, the indigenous people of the South American Andes cultivated quinoa from 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 be grown on communal lands. Global production and consumption have increased dramatically in recent decades due to quinoa’s hardiness and nutritional value.
A 2022 study from the journal Nutrients highlights the prevalence of omega-3 fatty acids, amino acids and proteins in quinoa. Experts even go so far as to suggest that quinoa could provide a solution to the global malnutrition crisis.
According to the USDA, your body gets the following nutrients from a 1-cup serving of cooked quinoa:
- Calories: 222
- Total carbohydrates: 39 grams
- Dietary fiber: 5 grams
- Total sugars: 2 grams
- Egg white: 8 grams
- Total fat: 4 grams
- Saturated fat: <1 gram
- Sodium: 13mg
Quinoa is a nutritious choice for those looking for plant-based protein sources: it is a complete protein, containing all nine essential amino acids. Additionally, its dietary fiber can help improve your digestive health. Likewise, its fiber and protein content can help you feel more full than other grains.
People who eat quinoa get a healthy dose of manganese, folate, zinc, iron, phosphorus, magnesium and vitamin B1.
How to Cook Quinoa
Quinoa is a quick-cooking grain. Generally, you should use 1 3/4 to 2 cups of water or broth for 1 cup of quinoa, which equals four servings. Rinse the quinoa in a sieve to remove the bitter layer.
Next, add the quinoa, liquid, and salt (if using) to a medium saucepan and bring to a boil. Reduce heat to low and cover. Simmer until the quinoa has absorbed the liquid and the grains look like they’ve burst open, about 15 minutes.
Remove the pan from the heat and let the quinoa sit covered for 10 minutes. Fluff with a fork before serving.
How to Add Quinoa to Your Diet
The versatility of quinoa makes it easy to incorporate into your diet, including breakfast. You can store a quinoa, oats, and chia seed mix in an airtight container for warm and hearty oatmeal. Just one serving of our Quinoa & Chia Oatmeal Mix has 6 grams of fiber to start your day.
Quinoa also makes a great filling for stuffed peppers, like in these Quinoa Stuffed Peppers – just prepare quick-cooking quinoa ahead of time to speed up the process. Some other ideas for incorporating quinoa into your diet include:
Quinoa has a mild, nutty flavor that you can enjoy any time of day. Get creative with this ingredient and make it a staple in your daily meal plans.
It comes down to
Quinoa is a great source of whole grains and is high in fiber for optimal digestion, stable blood sugar levels, and lower cholesterol, among other potential benefits. It’s also a great grain option for people with celiac disease. Whether you eat it as a side dish or incorporate it into a variety of recipes, you can reap the many health benefits of 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 carbohydrates. However, quinoa is higher in protein than rice, which has other benefits, such as slowing down your digestion and making you feel full.
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Is quinoa good for weight loss?Quinoa’s high fiber and protein content helps keep you feeling fuller longer. People trying to lose weight may find quinoa an essential source of nutrition for healthy weight loss and weight management.
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Is it okay to eat quinoa every day?While exact recommendations vary by gender, age, and medical condition, among other factors, the USDA recommends eating whole grains daily. And luckily, 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 can help regulate glucose levels. Therefore, people with diabetes can benefit from eating quinoa regularly.
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Does quinoa also have disadvantages?As with everything, quinoa should be eaten in moderation. For example, too much fiber can lead to stomach upset, gas and bloating, constipation and diarrhea.