Health Benefits of Quinoa

December 20, 2022

Published: December 20, 2022

Updated: April 12, 2023

Kale and pomegranates get a lot of hype for being superfoods. But the most popular superfood grain is probably quinoa (pronounced KEEN-wah). Did you know the United Nations even declared 2013 the “International Year of Quinoa”? Quinoa’s popularity is very well-deserved. It’s an incredibly healthy and nutrient-dense food, and is super easy to cook and eat. In this article, we’ll explain a few of the reasons why quinoa is so great.

What is Quinoa?

Technically, quinoa is a seed. But, it’s prepared and eaten similarly to a grain, so it is often called a grain. The most accurate name for it is ‘pseudo-cereal.’ Quinoa is usually grown organically. There are several types, but the most popular are white, red, and black; you can often buy these in a mix called ‘tri-color quinoa’. White quinoa has the most mild flavor and is the softest when cooked, while red and black quinoa are more firm and have a stronger flavor. Nutritionally, quinoa counts as a whole grain. This means it is minimally processed and still has its outer layers. Quinoa is naturally gluten-free, so it’s an excellent choice for people with celiac disease or gluten sensitivities!1

5 Healthy Properties of Quinoa

  1. Protein and amino acids – Quinoa is a very high-protein grain. One cup of cooked quinoa has about 8 grams of protein.2 It is a complete protein, meaning it contains all nine essential amino acids. Your body needs these for muscle development, immune function, and other important activities, but can’t make them on its own. So, you need to get them from your food. Its high protein content is one reason why quinoa is so popular among vegetarians and vegans!
  2. Fiber – Quinoa is a great source of fiber. One cup of cooked quinoa contains about 5 grams of fiber.2 About half of this is soluble fiber, which has a lot of health benefits. Fiber is important for controlling blood sugar and cholesterol levels. Adequate fiber intake is associated with better digestive health and lower risk for constipation and diverticulosis. Fiber is also very filling, so it can help you lose weight.3
  3. Antioxidants – Antioxidants are really great for your health and quinoa has a lot of them! The antioxidants, like quercetin, in quinoa help reduce inflammation and protect against cancer. They also help lower your risk for heart disease and diabetes.4
  4. Micronutrients – Quinoa is high in important micronutrients, including magnesium, folate, iron, potassium, calcium, and phosphorus.2 A cup of cooked quinoa will provide you with about a third of your daily recommended intake of magnesium. Magnesium is known to promote good heart health and protect against type 2 diabetes.5 Iron is essential for carrying oxygen through your blood, so you need it to maintain good energy levels.6 Potassium has a lot of health benefits, including helping to maintain a stable blood pressure.7 These micronutrients are all essential for good health and longevity!
  5. Low glycemic index – Quinoa has a low glycemic index, meaning that it raises your blood sugar relatively slowly. Foods with a high glycemic index cause your blood sugar to spike and stimulate hunger. On the other hand, quinoa will keep you full for longer. This property of quinoa means that it’s great for helping to control blood sugar levels and lose weight.8

Cooking with Quinoa

Another great thing about quinoa is that it is extremely versatile. You can use quinoa in recipes for any meal of the day! It cooks quickly and easily on the stove or in a rice cooker, and the process is similar to cooking rice and other grains. Quinoa makes a delicious hot breakfast cereal or replacement for rice or pasta in lunch and dinner dishes. Add it to salads and soups to make them more filling and nutritious. You can even use it in baking!

If you haven’t had quinoa yet, give it a try! We have plenty of healthy recipes to help you get started. And, check out our other blog posts for more profiles of healthy foods.

Take charge of your health and longevity with Kyla’s Longevity program! Our expert team, including a registered dietitian, provides comprehensive support on your journey to living a long, healthy life. Discover your personalized nutrition and wellness plan tailor-made for you today!

References

1. Quinoa. The Nutrition Source. Published March 21, 2017. Accessed April 12, 2023. https://www.hsph.harvard.edu/nutritionsource/food-features/quinoa/

2. United States Department of Agriculture. Quinoa, cooked. FoodData central. Published April 1, 2019. Accessed April 12, 2023. https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/nutrients

3. Lattimer JM, Haub MD. Effects of dietary fiber and its components on metabolic health. Nutrients. 2010;2(12):1266-1289. doi:10.3390/nu2121266

4. Park JH, Lee YJ, Kim YH, Yoon KS. Antioxidant and antimicrobial activities of quinoa (Chenopodium quinoa Willd.) seeds cultivated in Korea. Prev Nutr Food Sci. 2017;22(3):195-202. doi:10.3746/pnf.2017.22.3.195

5. Magnesium. Nih.gov. Accessed April 12, 2023. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/

6. Iron. Nih.gov. Accessed April 12, 2023. https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/

7. Potassium. Nih.gov. Accessed April 12, 2023. https://ods.od.nih.gov/factsheets/Potassium-HealthProfessional/

8.  A good guide to good carbs: The glycemic index. Harvard Health. Published November 16, 2021. Accessed April 12, 2023. https://www.health.harvard.edu/healthbeat/a-good-guide-to-good-carbs-the-glycemic-index

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