Quinoa is the seed of a plant known scientifically as Chenopodium quinoa. Quinoa is one of the world’s most popular health foods according to Kubala and Gunnars (2018). In addition, 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 whole grain that is rapidly growing in popularity due to its many health benefits. Farmers cultivate over 120 different types of quinoa. However, the most common variants available in grocery stores are white, red, and black quinoa. 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.
Cooked quinoa consists of 71.6% water, 21.3% carbohydrates, 4.4% protein, and 1.92% fat. A hundred grams of cooked quinoa contains 120 kcals, 72% water, 4.4 grams of protein, 21.3 grams of carbohydrates, 0.9 grams of sugar, 2.8 grams of fiber, and 1.9 grams of fat. Quinoa is a good source of antioxidants and minerals, providing more magnesium, iron, fiber, and zinc than many common grains.
Nutritious and rich in many minerals and plant compounds, quinoa can be a healthy addition to your diet. Some data show that Quinoa may increase your overall nutritional intake and help reduce blood sugar and triglycerides. According to Bjarnadottir (2019), Quinoa may reduce blood cholesterol, blood sugar, and triglycerides. It’s weight loss friendly, gluten-free, and has been shown to increase the nutrient and antioxidant value of gluten-free diets. Quinoa is generally well tolerated but contains phytates and oxalates. These may reduce your absorption of minerals and contribute to kidney stone formation in some individuals.
Indeed, Quinoa is packed with more nutrients than most other grains and is relatively high in quality protein. It’s rich in vitamins, minerals, and plant compounds, as well as antioxidants. Quinoa is gluten-free, may help lower blood sugar levels, and can aid weight loss. If you want to increase the nutrient content of your diet, replacing other grains like rice or wheat with Quinoa may be a good start.
PNFP-ZDS Marie Claire A. Gaas
References:
Kubala, J., & Gunnars, K. (2018). 8 Evidence-Based Health Benefits of Quinoa. Retrieved September 22, 2021, from the Healthline website: https://www.healthline.com/nutrition/11-proven-benefits-of-quinoa [Last updated: June 28, 2018]
Ware, M. (2019). Health benefits of quinoa. Retrieved September 22, 2021, from the Medical News Today website: https://www.medicalnewstoday.com/articles/274745 [Last updated: November 15, 2019]
Bjarnadottir, A. (2019). Quinoa 101: Nutrition Facts and Health Benefits. Retrieved September 22, 2021, from the Healthline website: https://www.healthline.com/nutrition/foods/quinoa [Last updated: May 16, 2019]
