Quinoa 101: Nutrition Facts and Health Benefits

Here is everything you need to know about quinoa, including nutrition facts and health benefits

Quinoa is a gluten-free whole grain that is rich in nutrients and has been associated with numerous health benefits, including improved heart health.

Here is everything you need to know about quinoa, including nutrition facts and health benefits.

What is quinoa?

Quinoa is the seed of a grain-like crop native to South America. Quinoa seeds are abundant in vital amino acids, calcium, iron, and phosphorus and relatively high in protein compared to other grains.

Quinoa has a strong nutty flavor. The characteristic taste is due to the presence of a chemical called saponin, which protects the seed from bacteria. However, since saponin is toxic, quinoa should be rinsed before consumption.

Since quinoa is naturally gluten-free, it is a popular grain substitute among people with celiac disease or gluten intolerance.

What are different types of quinoa?

There are three varieties of quinoa, primarily distinguished by color. Each has different characteristics when it comes to taste and texture.

White quinoa: White quinoa has a mild flavor and is the most commonly used variety because it has a short cooking time. It is often used in place of rice, and it has a much higher fiber content than brown rice.
Black quinoa: Black quinoa is the crunchiest and takes the longest to cook. It is sweeter than white quinoa and is often added to salads.
Red quinoa: Red quinoa has an earthy taste and firm texture, although not as firm as black quinoa. It is often used to add color and texture to salads and pasta.

What is the nutritional value of quinoa?

Table: Nutrients in 1 cup (185 grams) of quinoa, cooked Nutrient Amount

Calories
222

Carbohydrates
39.4 g (grams)

Total fat
3.55 g

Fiber
5.18 g

Protein
8.14 g

Vitamin A
9.25 IU (international unit)

Vitamin E
1.16 mg (milligrams)

Vitamin B6
0.2228 mg

Iron
2.76 mg

Folate
77.7 mcg (micrograms)

Sodium
13 mg

Potassium
318 mg

Copper
0.355 mg

Zinc
0.02 mg

Manganese
1.17 mg

Phosphorus
281 mg

Magnesium
118 mg

Additionally, quinoa contains the following nutrients:

Beta-carotene
Lutein
Zeaxanthin
Selenium

12 health benefits of quinoa

Quinoa is considered a superfood because of its high nutrient content. Potential health benefits of quinoa include the following:

1. Improves heart health

Quinoa is rich in fiber, which lowers bad cholesterol levels in the body and thus reduces the risk of atherosclerosis and other issues caused by clogged arteries. Quinoa also contains magnesium and other compounds that help protect heart health.

2. Anti-inflammatory properties

Quinoa is excellent anti-inflammatory food, containing phytonutrients such as polysaccharides and vitamin E, which help with cell repair. Quinoa also promotes the growth of intestinal microbes that help stabilize gut microflora and manage metabolic diseases.

3. Rich in antioxidants

Quinoa is a rich source of antioxidants such as vitamin E, quercetin, and kaempferol. These antioxidants can help prevent chronic diseases such as diabetes and cancer as well as boost your immune system to defend your body against infection.

4. Regulates blood sugar

Magnesium in quinoa may help reduce the risk of diabetes. Since quinoa has a low glycemic index (53), it is less likely to cause rapid spikes in blood sugar. The fiber content in quinoa also helps slow digestion, which further helps maintain steady blood sugar levels.

5. Aids weight loss

Quinoa is rich in fiber, which keeps you fuller for longer and can help you avoid overeating or consuming more calories than you need. Protein in quinoa also helps reduce hunger and boosts your metabolism, both of which can help with weight loss.

6. Prevents anemia

Because of its high iron content, quinoa can help replenish iron levels in people with anemia. Iron helps tissues receive adequate oxygen and nutrition, which can help prevent anemia-related fatigue.

7. Helps fight cancer

Quinoa has cancer-fighting minerals and antioxidants such saponin, lunasin, and quercetin. These chemicals help prevent cellular damage and may stop or slow the development of cancer cells.

8. Prevents osteoporosis

Quinoa has a calcium content comparable to that of dairy products. Regular intake of quinoa can help improve bone density, thus preventing osteoporosis.

9. Gluten-free grain

As a naturally gluten-free grain, quinoa is an excellent choice for people with celiac disease or inflammatory bowel syndrome (IBS), which can be exacerbated by gluten consumption. Gluten is a type of protein that cannot be digested by people with these conditions, causing malabsorption of nutrients, stomach cramping, and other gastrointestinal issues.

Studies have shown that quinoa can help people with celiac disease or IBS better satisfy their nutritional requirements.

10. Plant-based protein source

Quinoa is high in protein, making it a great protein source for people who are on a plant-based vegetarian diet. Proteins are building blocks of the body and serve an important function in muscular growth and immunity.

11. Strengthens hair

Quinoa is rich in protein, zinc, and vitamin C, all of which are key nutrients that nourish the scalp and promote healthy hair. The essential amino acids in quinoa prevent hair breakage of hair and can boost shine and strength.

12. Improves skin health

Quinoa is rich in vitamins and minerals that help protect the skin from the natural aging process, reduce pigmentation and blemishes, lower inflammation, and promote collagen production. The topical application of powdered quinoa can also provide various benefits such as enhancing skin elasticity and exfoliating dead skin.

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What are possible side effects associated with quinoa?

Although quinoa is considered healthy and safe for most people, there are potential downsides to be aware of:

Gastrointestinal issues: Quinoa contains a chemical called saponin, which is toxic when consumed in large quantities and can cause bloating, abdominal pain, gas, and diarrhea. It is advised to soak and wash quinoa thoroughly prior to cooking to remove saponin from the outer layer of the grain. Since quinoa is also high in fiber, it can make you feel gassy and bloated.
Risk of kidney stones: Quinoa is rich in oxalates, a chemical that has the ability to form kidney stones. While oxalates are filtered by the kidneys and removed through urine, some amount of oxalates may get deposited in the kidneys and combine with calcium to form kidney stones.
Malabsorption of nutrients: Phytates are anti-inflammatory chemicals present in quinoa. Despite their ability to protect cells from damage, they can also have adverse effects such as malabsorption of nutrients such as magnesium, iron, zinc, and calcium.

How to cook quinoa

Rinse: As with all grains, it is crucial to wash grains before cooking. This will help remove dirt and chemicals present on the outermost layer of quinoa.
Boil: Quinoa can be cooked like rice. Simply boil in water or broth or use a rice cooker. Two cups are needed for every cup of quinoa.
Simmer: Once you see the water boiling, set the heat to low and cover the saucepan with a lid. Allow it to cook for about 15 minutes or until quinoa becomes soft and fluffy.