Nutrition, health benefits and additions to the diet

Quinoa is a whole grain, edible seed that has gained popularity in recent years. Although it has been used in South America for centuries, it has recently become increasingly popular in the United States.

From a nutritional perspective, quinoa is considered a grain. It is 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 discusses the nutritional value of quinoa and its associated health benefits.

Nutrition facts

Quinoa is a nutrient-rich food. It contains a number of beneficial nutrients, including omega-3 fatty acids, amino acids, essential minerals and proteins.

One cup of cooked quinoa contains 225 calories and contains the following nutrients:

Health Benefits of Quinoa

The benefits of quinoa come from the nutrients it provides. Quinoa is a nutrient-rich food. It is sometimes called a ‘superfood’. There is no official definition of a “superfood,” but nutrient-dense foods provide several healthy nutrients in a given serving.

A food that is not very nutritious provides calories but few healthy nutrients. For example, soft drinks provide sugar and calories, but no vitamins or minerals.

Quinoa is a great source of fiber, protein, vitamins and minerals. Plus, it’s plant-based and gluten-free, making it a great alternative for anyone who is gluten-sensitive or follows a vegetarian diet.

Provides fiber

Getting fiber in your diet offers many benefits, but most Americans don’t get enough of it. Potential benefits of fiber include:

• Improved digestion and intestinal health
• Lower cholesterol levels
• Help control sugar levels
• Feeling more satiated or full
• Helping you achieve or maintain a healthy weight
• Reduce the risk of some cancers

In fact, one meta-analysis 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 getting 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 flavor. Gluten comes from wheat, rye, barley and sometimes oats.

People with celiac disease should avoid gluten because their body will have an autoimmune response to the gluten that makes them sick. Some people who don’t have celiac disease may still feel sick after eating gluten, and this could be a gluten intolerance. Quinoa is an excellent alternative for these groups because it contains fiber, proteins and minerals without gluten.

Provides proteins

Most people can get enough protein through their diet. The recommended daily allowance for protein intake for adults ranges from 0.8 to 1.0 grams/kilogram (kg) body weight/day. Extra protein may be necessary for pregnant, breastfeeding, athletes, or during illness.

People who follow a vegan or largely plant-based diet may need help getting enough protein. Quinoa is a plant-based protein source, providing 8 grams of protein per cup and can help meet protein needs. Quinoa also happens to provide all nine essential amino acids.

A good option for vegetarians

Quinoa is not only a good source of plant-based protein, but also provides a good amount of iron and zinc. Iron and zinc are commonly found in animal proteins, and it’s difficult for vegans to ensure they get enough of both.

As a good source of iron, quinoa is on par with lentils, kidney beans and green peas. The body needs iron to transport 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 important minerals

In addition to providing iron and zinc, quinoa is also a good source of magnesium and potassium.

The body needs magnesium for protein production, nerve function, glucose regulation, 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 necessary for the normal functioning of cells throughout the body. It helps regulate fluid volume and regulates the rate of the heartbeat.

Bananas, cantaloupe, tomatoes, potatoes and orange juice are considered good sources of potassium. Quinoa fits right in the middle of this list, providing more than 300 mg of potassium per 1 cup.

Quinoa is also rich in phenolic compounds, which have antioxidant properties.

May improve heart health

Quinoa’s high fiber and potassium content may benefit your heart health. In addition, quinoa contains relatively little sodium.

Fiber can help lower cholesterol levels. A systematic review published in 2021 found that supplemental quinoa in the diet significantly reduced total cholesterol and low-density lipoprotein (LDL) cholesterol levels. It also lowered triglyceride levels.

Potassium does not help prevent heart disease, but it does help control your heart rate. Potassium-rich diets, such as the DASH diet, can also help lower high blood pressure. High blood pressure is a risk factor for heart disease.

Can help maintain a healthy weight

Quinoa’s protein and fiber content can help you feel more full 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 no effect of quinoa on body weight and body mass index (BMI).

Like studies on the effects of supplements on weight loss, studies of a single food on weight loss often produce inconsistent results. Just like 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, along with specific and individualized recommendations from a registered dietitian nutritionist (RD or RDN). Quinoa is still a nutrient-dense food that 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.

Before cooking quinoa, it is important to rinse it with water before cooking. This helps with removal saponins that can give a bitter taste. Some brands of quinoa may already be rinsed, so read the labels.

Cooking quinoa is similar to cooking rice. Cooking quinoa:

• Add 1 cup of rinsed quinoa to 2 cups of water or stock
• Bring to a boil and cook for 15 to 20 minutes or until the quinoa has completely absorbed the liquid
• Stir with a fork

Quinoa is quite versatile, given its mild, nutty flavor. There are several ways to include quinoa in the food we eat:

• Add it to a breakfast bowl with fruit and yogurt
• Add it to any salad
• Use it to fill stuffed zucchini boats or stuffed peppers
• Use it in vegetarian burgers
• Use it as a rice substitute
• Add it to soups

Resume

Quinoa is a nutrient-rich food with several health benefits. It is a great source of plant-based protein, fiber and several important minerals.

In addition to the nutritional benefits, it is also gluten-free and a good source of protein for people following a vegetarian diet.

If you haven’t tried quinoa yet, it’s available at most grocery stores and is often found in the same area as rice, couscous, and other grains.