If you buy through links on this page, we may earn a small commission. Quinoa is gluten-free, high in protein and one of the few plant foods that contain sufficient amounts of all nine essential amino acids..
It is also high in fiber, magnesium, B vitamins, iron, potassium, calcium, phosphorus, vitamin E and various beneficial antioxidants. Quinoa is a grain crop that is grown for its edible seeds. Quinoa was an important crop for the Inca Empire. It has been eaten for thousands of years in South America and only recently became a trend food, even reaching superfood status. These days, you can find quinoa and quinoa products all over the world, especially in health food stores and restaurants that emphasize natural foods.
This is the nutrient content in 1 cup grams of cooked quinoa 2 :. This comes with a total of calories, with 39 grams of carbs and 4 grams of fat. It also contains a small amount of omega-3 fatty acids.
Quinoa is non-GMO, gluten-free and usually grown organically. Even though technically not a cereal grain, it still counts as a whole-grain food. NASA scientists have been looking at it as a suitable crop to be grown in outer space, mostly based on its high nutrient content, ease of use and simplicity of growing it 3.
Quinoa is an edible seed that has become increasingly popular among health-conscious people. The health effects of real foods go beyond the vitamins and minerals with which you may be familiar. This includes plant antioxidants called flavonoids, which have been shown to offer various health benefits. Two flavonoids that have been particularly well studied are quercetin and kaempferol, both found in high amounts in quinoa 5.
In fact, the quercetin content of quinoa is even higher than in typical high-quercetin foods like cranberries 6. These important molecules have been shown to have anti-inflammatory , anti-viral, anti-cancer and anti-depressant effects in animal studies 7 , 8 , 9 , By including quinoa in your diet, you will significantly increase your total intake of these and other important nutrients.
Quinoa contains large amounts of flavonoids, including quercetin and kaempferol. These are potent plant antioxidants with numerous health benefits. Another important benefit of quinoa is its high fiber content. One study that looked at 4 varieties of quinoa found a range of 10—16 grams of fiber per every grams This equals 17—27 grams per cup, which is very high — more than twice as high as most grains. Boiled quinoa contains much less fiber, gram for gram because it absorbs so much water.
That being said, the soluble fiber content in quinoa is still quite decent, with about 2. Numerous studies show that soluble fiber can help reduce blood sugar levels, lower cholesterol, increase fullness and help with weight loss 12 , 13 , Quinoa is much higher in fiber than most grains. One study found 17—27 grams of fiber per cup grams. Most of the fiber is insoluble, but one cup of quinoa still contains 2. According to a survey, about one-third of people in the US are trying to minimize or avoid gluten And while it's technically an edible seed, quinoa pronounced keen-wah is considered to be a whole grain, rich in plant protein and fiber, according to nutrition and diet experts.
Unlike other plants, quinoa contains all of the nine essential amino acids our bodies need, which makes it a complete source of protein. And even better, because it's naturally gluten free, quinoa can also be enjoyed by people who with celiac disease via Harvard School of Public Health. It also keeps your digestive system humming and can help you manage your weight, according to the American Heart Association. Fortunately, a 1-cup serving of quinoa has milligrams mg of magnesium, making it one of the best food sources of the mineral.
By comparison, white rice has 19 mg. Why should you care about magnesium? Because it helps regulate important reactions in the body, such as protein synthesis, and keeps the bones structurally intact. One study published in The American Journal of Clinical Nutrition also linked eating magnesium-rich foods to a lower risk of stroke.
Quinoa and white rice have similar amounts of carbohydrates — 39 g and 44 g per cup, respectively. But the quality of carbs differs greatly. You want to maintain steady blood sugar levels because letting them run high is linked to an increased risk for a host of negative health effects over time, including weight gain, type 2 diabetes, and heart disease, according to the Harvard T.
In the short term, high blood glucose levels can leave you feeling sluggish, notes the Joslin Diabetes Center. Quinoa is a whole grain that is rapidly growing in popularity due to its many health benefits. Although people can cook and eat quinoa seeds in a similar way to most grains, the quinoa plant itself is more similar to beetroots and spinach.
People can eat both the seeds and leaves of this versatile, nutritious plant. Farmers cultivate over different types of quinoa. However, the most common versions available in grocery stores are white, red, and black quinoa.
In this article, we explain the evidence-based health benefits of quinoa. We also look at the nutritional content of quinoa and how to add it to the diet. People following a plant-based diet need to find nonanimal sources of protein to ensure they are getting enough.
One cup of cooked quinoa weighing grams g provides 8. The proteins in quinoa offer a wide range of amino acids. Amino acids are vital for supporting muscle development and immune activity, among other essential functions. This makes quinoa an excellent dietary choice for people following a vegetarian or vegan diet.
Quinoa, unlike many other grains, is also an excellent source of lysine. This is an essential amino acid. Lysine is vital for the synthesis of proteins. Although deficiency is rare, it can cause a range of medical issues, as lysine plays a role in processes such as growth and development.
Quinoa has a high fiber content compared with other grains, providing 5. This equates to at least According to the Academy of Nutrition and Dietetics, consuming enough fiber can help reduce the risk of several health conditions, including constipation , high cholesterol , high blood pressure , and diverticulosis. Diets rich in fiber may also promote a healthy weight. This is because foods high in fiber help people feel fuller for longer, potentially reducing their overall intake of food.
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