There are roughly 120 known varieties of quinoa, according to the Whole Grains Council. The most commercialized types are white, red and black quinoa. White quinoa is the most widely-available in stores. Red quinoa is more often used in meals like salads since it tends to hold its shape better after cooking. Black quinoa has an “earthier and sweeter” taste. You can also find quinoa flakes and flour.
Grown in South America (Peru, Chile and Bolivia) for thousands of years, quinoa formed the staple diet of the Incas and their descendants. In recent years, foodies in the UK and the US have heralded it as a superior alternative to bulgur wheat, couscous and rice. Though it often occupies a similar role to these grains in dishes, quinoa is actually in the same family as beets, chard and spinach.
This is the nutrient content in 1 cup (185 grams). This applies to cooked quinoa:
- Protein: 8 grams.
- Fiber: 5 grams.
- Manganese: 58% of the RDA.
- Magnesium: 30% of the RDA.
- Phosphorus: 28% of the RDA.
- Folate: 19% of the RDA.
- Copper: 18% of the RDA.
- Iron: 15% of the RDA.
- Zinc: 13% of the RDA.
- Potassium: 9% of the RDA.
- Over 10% of the RDA for vitamins B1, B2 and B6.
- Small amounts of calcium, B3 (niacin) and vitamin E.
This is coming with a total of 222 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 grain, it still counts as a whole grain food.
Contains the plant compounds quercetin and kaempferol
The health effects of real foods go way beyond the vitamins and minerals we’re all familiar with.
There are thousands of trace nutrients in there, some of which are extremely healthy.
This includes interesting molecules called flavonoids, which are plant antioxidants that have been shown to have all sorts of beneficial effects on health.
Two flavonoids that have been particularly well studied are quercetin and kaempferol, and they happen to be found in large amounts in quinoa .
In fact, the quercetin content of quinoa is even higher than typical high-quercetin foods like cranberries .
These important molecules have been shown to have anti-inflammatory, anti-viral, anti-cancer and anti-depressant effects in animal studies.
By including quinoa in your diet, you will significantly increase your total intake of these (and other) important nutrients.
Bottom Line: It contains large amounts of flavonoids, including quercetin and kaempferol. These are potent plant antioxidants with numerous health benefits.
Very high in protein, with all the essential amino acids
Protein is made out of amino acids. Some of them are termed “essential” because we can not produce them and need to get them from the diet.
If a food contains all the essential amino acids, it is seen as a “complete” protein.
The problem is that many plant foods are deficient in certain essential amino acids, such as lysine.
However, quinoa is an exception to this, because it contains all the essential amino acids. For this reason, it is an excellent source of protein. It has both more and better protein than most grains.
With 8 grams of quality protein per cup, quinoa is an excellent plant-based protein source for vegetarians and vegans.
Low glycemic index, which is good for blood sugar control
The glycemic index is a measure of how quickly foods raise blood sugar levels.
It is known that eating foods that are high on the glycemic index can stimulate hunger and contribute to obesity.
Such foods have also been linked to many of the chronic, Western diseases that are so common today, like type 2 diabetes and heart disease.
Quinoa has a glycemic index of 53, which is considered low.
However, it’s important to keep in mind that it is still pretty high in carbs, so it is not a good choice for a low-carb diet.
Bottom Line: The glycemic index of quinoa is around 53, which is considered low. However, it is still relatively high in carbohydrates.
High in important minerals like iron and magnesium
There are many nutrients in the modern diet that people tend to be lacking in.
This is particularly true of some minerals, especially magnesium, potassium, zinc and (for women) iron.
Interestingly, quinoa is very high in all 4 minerals. It is particularly high in magnesium, with one cup having about 30% of the RDA.
The problem is that it also contains a substance called phytic acid, which can bind these minerals and reduce their absorption.
However, by soaking and/or sprouting the quinoa before cooking it, you can reduce the phytic acid content and make these minerals more bioavailable.
Quinoa is also pretty high in oxalates, which reduce the absorption of calcium and can cause problems for certain individuals with recurring kidney stones.
Bottom Line: Quinoa is very high in minerals, but the phytic acid can partly prevent them from being absorbed. Soaking or sprouting degrades most of the phytic acid.
Very high in antioxidants
Antioxidants are substances that neutralize free radicals and are believed to help fight aging and many diseases.
One study looked at antioxidants in 10 foods: 5 cereals, 3 pseudocereals and 2 legumes.
Quinoa had the highest antioxidant content of all 10.
Allowing the seeds to sprout seems to increase the antioxidant content even further.
Bottom Line: Quinoa appears to be very high in antioxidants, which are increased even further after the seeds are sprouted.
The health effects of real foods go way beyond the vitamins and minerals we’re all familiar with.
There are thousands of trace nutrients in there, some of which are extremely healthy.
This includes interesting molecules called flavonoids, which are plant antioxidants that have been shown to have all sorts of beneficial effects on health.
Two flavonoids that have been particularly well studied are quercetin and kaempferol, and they happen to be found in large amounts in quinoa .
In fact, the quercetin content of quinoa is even higher than typical high-quercetin foods like cranberries .
These important molecules have been shown to have anti-inflammatory, anti-viral, anti-cancer and anti-depressant effects in animal studies.
By including quinoa in your diet, you will significantly increase your total intake of these (and other) important nutrients.
Bottom Line: It contains large amounts of flavonoids, including quercetin and kaempferol. These are potent plant antioxidants with numerous health benefits.
Very high in protein, with all the essential amino acids
Protein is made out of amino acids. Some of them are termed “essential” because we can not produce them and need to get them from the diet.
If a food contains all the essential amino acids, it is seen as a “complete” protein.
The problem is that many plant foods are deficient in certain essential amino acids, such as lysine.
However, quinoa is an exception to this, because it contains all the essential amino acids. For this reason, it is an excellent source of protein. It has both more and better protein than most grains.
With 8 grams of quality protein per cup, quinoa is an excellent plant-based protein source for vegetarians and vegans.
Low glycemic index, which is good for blood sugar control
The glycemic index is a measure of how quickly foods raise blood sugar levels.
It is known that eating foods that are high on the glycemic index can stimulate hunger and contribute to obesity.
Such foods have also been linked to many of the chronic, Western diseases that are so common today, like type 2 diabetes and heart disease.
Quinoa has a glycemic index of 53, which is considered low.
However, it’s important to keep in mind that it is still pretty high in carbs, so it is not a good choice for a low-carb diet.
Bottom Line: The glycemic index of quinoa is around 53, which is considered low. However, it is still relatively high in carbohydrates.
High in important minerals like iron and magnesium
There are many nutrients in the modern diet that people tend to be lacking in.
This is particularly true of some minerals, especially magnesium, potassium, zinc and (for women) iron.
Interestingly, quinoa is very high in all 4 minerals. It is particularly high in magnesium, with one cup having about 30% of the RDA.
The problem is that it also contains a substance called phytic acid, which can bind these minerals and reduce their absorption.
However, by soaking and/or sprouting the quinoa before cooking it, you can reduce the phytic acid content and make these minerals more bioavailable.
Quinoa is also pretty high in oxalates, which reduce the absorption of calcium and can cause problems for certain individuals with recurring kidney stones.
Bottom Line: Quinoa is very high in minerals, but the phytic acid can partly prevent them from being absorbed. Soaking or sprouting degrades most of the phytic acid.
Very high in antioxidants
Antioxidants are substances that neutralize free radicals and are believed to help fight aging and many diseases.
One study looked at antioxidants in 10 foods: 5 cereals, 3 pseudocereals and 2 legumes.
Quinoa had the highest antioxidant content of all 10.
Allowing the seeds to sprout seems to increase the antioxidant content even further.
Bottom Line: Quinoa appears to be very high in antioxidants, which are increased even further after the seeds are sprouted.
Safety
When boiling quinoa, the compound that coats the seeds (saponins) creates a foam. These saponins give quinoa a slightly bitter taste. It is best to remove any leftover saponins on the quinoa coat; thoroughly washing the seeds before cooking by putting them into a sieve and running them under cold water. Once you have rinsed it well, it can be cooked like rice. It will expand to several times the original size during cooking.
Ethical considerations
Quinoa has generated much debate in recent years. Since experiencing a rapid increase in demand, the domestic cost of production has also risen sharply, with the local Andean population unable to afford it and imported junk food being more budget-friendly. Land that once grew a multitude of diverse crops are now dedicated quinoa fields. Our well intentioned health goals may unwittingly be driving unfavorable conditions for local growers.
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