Are you trying to find a healthy alternative to rice?  Quinoa has been consumed for thousands of years in South America and only recently became a trend food, even achieving superfood status. The seeds are an excellent example of ‘functional food’. Functional food is food that reduces the risk of diverse diseases and/or exerts health-promoting effects, additionally to its nutritive value. (1) Quinoa is gluten-free and high in protein. It is one of the few plant foods that contain adequate amounts of all 9 essential amino acids. It is also rich in fiber, magnesium, vitamin B group, iron, potassium, calcium, vitamin E and various useful antioxidants. Here are some health benefits of quinoa.

• 1. It is very nutritious. Quinoa is a crop that is mostly grown for its edible seeds. It technically isn’t a cereal grain, but a pseudo-cereal.

(Cereal grains include wheat, oats, rice, corn (maize), barley, sorghum, rye, and millet.) 

In other words, it is basically a seed, which is prepared and eaten similarly to a grain and even though technically quinoa is a seed and not belongs to ‘true’ grains, counts as “a whole grain” and is a good source of plant protein and fiber. (2)

However, researchers observed remarkable variation of nutrient values between different varieties from different locations. (3)

It is interesting to know that NASA scientists have been looking at quinoa as a suitable crop to be grown in outer space, thanks to its high nutrient content, ease of use and simplicity of growing it.

• 2. Rich in fiber, much higher than most grains. High fiber content is another important advantage of the seeds. There are no significant differences in total dietary fiber between varieties of quinoa. It is about 13-16 g per 100 g of raw seeds. It contains insoluble (about 12 -14.5g/ 100 g) and soluble (on the average 1.5 g/ 100 g) fibers. (4)  Although most of the fiber is insoluble, the soluble fiber content in uncooked quinoa is still quite decent. Numerous studies show that soluble fiber can help reduce blood sugar levels, lower blood cholesterol levels, increase fullness and help with weight loss.

Fun fact: The content of soluble dietary fiber of extruded quinoa (quinoa puff) increases by an average of 2.3 (g/ 100 g). (4) Therefore, preparation form of quinoa seed is effective on its fiber content. Also, according to a 2020 study, germinated quinoa seed contains the highest content (23.50 g/100 g) of dietary fiber. (5)

• 3. Gluten-free and excellent for people with gluten intolerance. A gluten-free diet involves excluding foods that contain the protein gluten, including wheat, rye and barley. This diet is helpful for individuals with celiac disease and/or in gluten sensitivity condition.

However, several studies have reported nutritional deficiencies in individuals on a gluten-free diet. According to a study, the inclusion of quinoa, a naturally gluten-free pseudo-cereal, can increase nutrient content (including protein, iron, calcium, fiber and B vitamin) of the gluten-free diet. (6) Arginine and histidine are essential for infants and children. The high content of these amino acids makes quinoa interesting for the nutrition of Celiac Disease (CD) children. (7)

• 4. Very high in protein, with all of the essential amino acids. Proteins are made up of smaller units known as amino acids. Our body cannot make some of amino acids called “essential amino acids” hence they must be provided through our diet. (8) All of essential amino acids are found in quinoa. (1) Its protein content is remarkable and the composition of the essential amino acids is excellent. The nutritional value of quinoa protein is comparable to that of milk protein.  (4)
• 5. High in important minerals like iron and magnesium. Quinoa has a high content of calcium, magnesium, iron, copper and zinc. Many minerals in quinoa are found at concentrations greater than that reported for most grain crops. (1)
• 6. Very high in antioxidants, which help fight aging and many diseases. Quinoa is rich not only in macronutrients, such as protein, polysaccharides, and fats, but also in micronutrients such as polyphenols, vitamins, and minerals. Polyphenols, including phenolic acids, flavonoids, and tannins have various health properties, including antioxidant and anti-inflammatory effects. (9) According to a study, quinoa seeds and sprouts can be used in food, because they are a good source of phenolic compounds and anthocyanins with high antioxidant activity. (10)
• 7. Easy to include into your diet. Quinoa is highly nutritive and is being used to make flour, soup and breakfast. It is sold as whole grain that is cooked as rice. Quinoa flour, in combination with wheat flour or corn meal, is used in making biscuits, bread and processed food. Quinoa can be utilized in the beverage industry for the preparation of malted drink formulations. (11)

These days, you can find quinoa and quinoa products all over the world, especially in health food stores and restaurants that emphasize natural foods. Quinoa is pack with important nutrients. It is a plant food with a high protein content and 9 essential amino acids. It is full of fiber, much higher than most grains. Quinoa is naturally gluten-free, and including it in a gluten-free diet can increase antioxidants and nutrient content of the diet.

1. https://www.researchgate.net/publication/4612536

2. https://www.hsph.harvard.edu/nutritionsource/food-features/quinoa/

3. www.ncbi.nlm.nih.gov/pmc/articles/PMC7074363

4. https://www.researchgate.net/publication/262446574

5. https://www.mdpi.com/2504-3900/53/1/4

6. https://pubmed.ncbi.nlm.nih.gov/19519750/

7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257612/

8. https://www.michigan.gov/documents/explorelabscience/Introduction_to_proteins_and_amino_acids_571576_7.pdf

9. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5642801/

10. https://www.sciencedirect.com/science/article/abs/pii/S0308814609000624

11. https://www.researchgate.net/publication/332970630_Quinoa-a_treasure_trove_of_nutrient