Quinoa has become a favorite in the US lately. But what is quinoa, exactly? Is it healthy? Let’s investigate.
Quinoa, one of the best grains on the market, is a gluten-free seed from South America, mainly the Andean region. Andean people have eaten quinoa since 3,000 BC. It is a whole grain containing protein, healthy fats such as omega-3 and omega-6 fatty acids, and B vitamins. Many Americans have found its nutritional benefits suitable for our current diet.
Exploring quinoa nutrition facts
Supplementing with quinoa is a simple and effective way to ensure those vitamins and minerals on your grocery list get the attention they need. It’s an easy, whole-grain ingredient that provides you with all the nutrients without any of the empty calories. Quinoa is a complete protein, making it one of the best plant-based proteins you can get. On top of all the essential amino acids, it contains over 20 unique amino acids that help to keep you healthy and support your immune system.
Is quinoa better than rice?
For years, people have been using brown rice as the primary source of carbs. But quinoa has changed that and has been gaining momentum in the healthy category for years. When comparing both quinoa and rice, quinoa is slightly on the healthier side than rice. According to the table below, quinoa shows much more significant health benefits than rice.
| Quinoa | Rice | |
| Calories | 222 kilocalories (kcal) | 242 kcal |
| Protein | 14.1 g | 7.13 g |
| Fiber | 7 g | 1.3 g |
| Fat | 6.07 g | 0.66 g |
| Calcium | 47 mg | 28 mg |
| Iron | 4.57 mg | 0.8 mg |
| Magnesium | 197 mg | 25 mg |
| Phosphorus | 457 mg | 115 mg |
| Potassium | 563 mg | 115 mg |
| Zinc | 3.1 mg | 1.09 mg |
| Manganese | 2.03 mg | 1.09 mg |
Quinoa Health benefits
1. Healthy heart
Folate in quinoa helps make and repair red blood cells. It’s also been studied and found to lower homocysteine levels, associated with an increased risk of heart disease. Quinoa’s dietary fiber levels help lower cholesterol levels and regulate metabolism. Once metabolized, quinoa helps lower triglycerides, one of the known causes of heart disease.
2. Lower blood pressure
Adding foods high in fiber, such as quinoa, can help lower your blood pressure and decrease the risk of hypertension. Fiber allows for a more gradual release of glucose into the bloodstream, which helps keep insulin levels steady, thereby helping to regulate your blood pressure. In long-term studies, it has been shown to reduce blood pressure and lower the risk of heart attack by 27%.
3. Good bone health
Interest in dietary supplementation with quinoa has increased as more studies have shown its benefits on bone health. Quinoa, a complete source of protein, contains all eight essential amino acids, making it easier to digest, balance the gut flora, and absorb calcium and other vital nutrients for bone health.
4. Improved digestion
Dietary fiber in quinoa helps to normalize your digestive function, especially if you have intestinal dysfunctions such as IBS or Crohn’s disease. The increased fiber also aids in eliminating toxins from the body and helps with proper bowel movement. By absorbing the fiber in food, it allows enzymes to digest protein and fat in food which decreases the gastrointestinal absorption of protein in your body which can lead to deficiencies.
5. Better skin health
Quinoa has a great source of antioxidants, which help regenerate and repair skin cells. They also help fight free radicals in our body that cause damage to skin cells and make them more susceptible to sun damage. The fiber in quinoa also helps to strengthen your gut and lowers the risk of irritable bowel syndrome as it promotes regularity.
6. Lower risk of heart disease
The antioxidants in quinoa also help fight inflammation and damage, raising your chances of developing heart disease and elevated cholesterol levels. It contains dietary fiber, which reduces cholesterol levels. Losing weight and maintaining a healthy diet can lower your chances of developing heart disease. People with IBS found that their symptoms were significantly reduced by including quinoa in their diet.
7. Promotes a healthy weight and metabolism
This is due to the high levels of fiber in quinoa. Fiber helps to fill you up and suppress your appetite by slowing down the absorption of glucose in your body. Additionally, fiber helps to control the amount of fat you digest and helps maintain the hormone balance that promotes weight loss. This is why fiber is considered one of the best weight-loss foods available on the market.
8. Lower risk of diabetes
In one study, those who consumed quinoa daily had lower body weight and lower levels of glucose, which was correlated with a lower risk of developing diabetes. This is due to quinoa’s high levels of resistant starch and dietary fiber, which helps keep insulin sensitive and regulates glucose levels in your body. This also helps control insulin sensitivity levels.
9. Increased energy levels
Quinoa’s naturally occurring B Vitamins, especially B6 and B12, help improve body energy levels, which is why it is used as a recovery booster after intense workouts and during periods of stress. The fiber in quinoa also regulates blood sugar by controlling the amount of glucose and fructose your body absorbs from food. So you will experience fewer cravings and a natural increase in energy levels.
10 . Anti-inflammatory
The flavonoids in Quinoa help to lower the levels of inflammatory compounds in your body and slows down the rate of blood clotting, which helps to reduce your risk of contracting diseases such as heart disease. Those flavonoids help improve the immune system response by lowering cortisol levels and increasing your antioxidant levels.
Quinoa side effects
1. Gas
Gas is caused by the excessive production of hydrogen in the digestive system, which can be resulted from eating foods that are too rich in fiber, especially beans. When fibers ferment in your gut, it releases gases containing hydrogen. This is why consuming beans regularly may lead to gas and bloating.
2. Urinary tract infections
Quinoa has been found to have a higher content of saponins with a high GRA (glycoalkaloid content). Saponins are bitter-tasting compounds that are used as a defense mechanism by plants. They can be toxic to humans and animals in high quantities. While Quinoa saponins are not the most toxic, you may experience mild discomfort after consuming them, such as nausea, diarrhea, and intestinal cramps.
3. It May increase your blood sugar levels
If you have diabetes, quinoa may need to be consumed in moderation. Although quinoa is said to be whole grain, it is high in carbohydrates and has a higher glycemic index. This means that it converts rapidly into glucose in the body, which may lead to a spike in your blood sugar levels. If you have diabetes, limit your consumption of quinoa to small portions as part of your meal.
4. May cause an allergic reaction
In rare cases, many have experienced an allergic reaction to quinoa. Some of the allergic symptoms include an itching sensation in the mouth, swelling of the lips, and even a skin rash. This can be due to exposure to saponins in the quinoa, which have a bitter taste and are relatively toxic to humans. If you are experiencing these symptoms after eating quinoa, discontinue use at once and see a doctor for an evaluation.
Conclusion
All in all, quinoa is a great food to include in your diet and is a healthy substitute for rice or pasta. As stated above, cease use immediately if you see any adverse side effects from consuming quinoa. As with any new food you add to your diet, always check with your doctor before increasing your quinoa consumption.