“Want a healthy meal but too lazy to cook? Quinoa is the option to look!” Quinoa is a gluten-free grain that has recently gained popularity due to its high nutritional value.
This “superfood” is mainly favoured by fitness enthusiasts and those who wish to follow a healthy diet regime.
Read on to know more about quinoa, its benefits, and the best quinoa to opt for.
Quinoa, (pronounced as KEEN-wah), is the seed of the plant Chenopodium quinoa. Though it is not actually a grain, quinoa is referred to as a “pseudo-grain” as it is eaten the same way as cereal grains. Its gluten-free nature is one reason why it is part of the health buzz, especially for those who want to keep their calorie intake in check.
People with allergies to wheat or conditions such as coeliac disease (a disorder affecting the small intestine) may consume quinoa as an alternative to other grains that have gluten. Let’s understand the nutritional information of quinoa in detail.
Quinoa: Nutritional Value
Quinoa is often consumed by health watchers due to its high nutritional content. It is packed with various vitamins and minerals and is more nutrient-rich than most other grains. There is about 8 g of protein, 5 g of fibre, 4 g of fat, and 220 calories in one bowl of cooked quinoa (185 g).
Quinoa is a protein-rich grain, which is essentially high in amino acids such as lysine, cysteine, and methionine. It is also high in plant compounds, namely phenolic acids, saponins, flavonoids, and betacyanins. These are potent antioxidants that help prevent the damage caused by free radicals in the body. The darker the colour of the quinoa seed, the more antioxidants it will contain.
Types of Quinoa
There are thousands of varieties of quinoa that exist; however, the most commonly used ones are:
1. White Quinoa
White quinoa (also called ivory quinoa) is the most commonly used type and has the lowest fat content among the other types. It is high in omega-3 fatty acids (essential fats), which help lower your cholesterol levels and boost your heart health.
White quinoa usually attains a fluffy texture post-cooking and is often mildly bitter in taste. It is usually eaten boiled or added to salads.
2. Red Quinoa
Red quinoa when cooked retains its shape better than the other types of quinoa when cooked. This makes it a great ingredient for salads and recipes that require a distinct grain. Red quinoa is a rich source of vitamin E and also contains plant pigments called betalains, which have powerful antioxidant properties.
It is high in fibre, which promotes digestion and also lowers the level of low-density lipoprotein (LDL) or “bad” cholesterol in the body. Red quinoa is usually added to salads, used to thicken soups or used as a side dish.
3. Black Quinoa
Black quinoa has a low-fat content and is high in omega-3 fatty acids and plant pigments such as carotenoids. It is a good source of protein, which helps improve muscle mass, boosts metabolism, lowers blood pressure, and also keeps you satiated for longer, thus controlling your calorie intake.
Black quinoa is sweeter in taste as compared to the other types, and retains the black colour even after getting cooked. It can be consumed as a breakfast porridge or can be added to your favourite soups or salads.
14 Health Benefits of Quinoa You Should Know
1. Rich in Nutrients
Quinoa is a powerhouse of essential nutrients, including proteins, vitamins, minerals, and antioxidants. It contains magnesium, iron, B-vitamins, potassium, phosphorus, and zinc, making it a nutrient-dense addition to any diet.
2. High in Protein
Unlike many plant-based foods, quinoa is a complete protein, meaning it contains all nine essential amino acids. This makes it an excellent protein source for vegetarians and vegans, supporting muscle growth and repair.
3. Aids in Weight Loss
Quinoa is high in fiber and protein, both of which help increase feelings of fullness and reduce hunger. Its low glycemic index (GI) ensures slow and steady digestion, helping to control appetite and manage weight more effectively.
4. Supports Heart Health
Quinoa is rich in heart-healthy fats, including omega-3 fatty acids. It helps lower bad cholesterol levels (LDL), and its high fiber content aids in reducing the risk of cardiovascular diseases by supporting healthy blood pressure and cholesterol levels.
5. Gluten-Free Option
Quinoa is naturally gluten-free, making it a great alternative for those with celiac disease or gluten sensitivity. It’s a healthy substitute for wheat, barley, and other gluten-containing grains in a gluten-free diet.
6. Improves Digestion
The high fiber content in quinoa promotes healthy digestion by enhancing gut health and preventing constipation. Fiber also supports the growth of healthy gut bacteria, contributing to better overall digestive function.
7. Controls Blood Sugar Levels
Quinoa has a low glycemic index (GI), meaning it doesn’t cause a sharp spike in blood sugar. It helps in stabilizing blood sugar levels and can be beneficial for people with diabetes or those trying to prevent blood sugar imbalances.
8. Rich in Antioxidants
Quinoa contains powerful antioxidants like flavonoids, which protect the body from oxidative stress. These antioxidants help reduce inflammation and lower the risk of chronic diseases like cancer, heart disease, and type 2 diabetes.
9. Promotes Bone Health
Quinoa is a good source of calcium and magnesium, two vital minerals for strong and healthy bones. These nutrients help in the development and maintenance of bone structure, reducing the risk of osteoporosis.
10. Boosts Immune System
With its high vitamin and mineral content, including zinc and vitamin E, quinoa helps strengthen the immune system. It supports the body’s natural defenses, helping to fight off infections and promote faster recovery.
11. Good for Skin Health
Quinoa is packed with essential fatty acids and antioxidants that help protect the skin. These compounds help maintain healthy, youthful skin by reducing the appearance of wrinkles and promoting collagen production.
12. Supports Eye Health
The carotenoids in quinoa, including lutein and zeaxanthin, support eye health by reducing the risk of age-related macular degeneration (AMD) and cataracts, two common vision problems in older adults.
13. Enhances Mental Function
The high levels of B-vitamins in quinoa help support cognitive function. It helps in the production of neurotransmitters that are essential for memory, focus, and mental clarity.
14. Detoxifies the Body
Quinoa’s high fiber content helps cleanse the digestive system, aiding the elimination of toxins from the body. This detoxification process helps improve overall health and vitality.
Best Quinoa in India
There are a lot of brands introducing ready-to-cook quinoa. One of the most recommended variants of quinoa is ORGANIC INDIA Quinoa. It is a ready-to-cook breakfast pack, which is loaded with nutrients that can benefit your health. This quinoa is naturally gluten-free and is favourable in improving your digestion, managing weight, benefiting your heart health, and maintaining healthy blood sugar levels.
How to Eat Quinoa Seeds?
Here are some simple ways to include quinoa seeds (or quinoa) in your diet:
Replace Your Rice with Quinoa: Quinoa can be boiled for around 20 minutes and consumed instead of your regular rice. It has a naturally nutty flavour so boiled quinoa makes up for a quick meal instead of pasta or rice. This plain boiled quinoa can also be added to porridge and salads. For an even better taste, you can cook your quinoa by tossing in some nuts, seeds and spices. This way you can have a filling, delicious, and nutritious meal.
Stuff Quinoa in Your Sandwich or Vegetables: Due to its distinct texture, quinoa can be added to your sandwich filling or burger patty or can be used as a stuffing in vegetables such as zucchini and capsicum.
Blend Quinoa in Your Smoothie or Oatmeal: Having quinoa for breakfast will be a great way to start your day. Adding it to your favourite smoothie or oatmeal can enhance its nutritional value and also improve the taste. You can also go for a bowl of quinoa with added nuts, seeds, and dry fruits for breakfast.
Add Quinoa to Your Salads: Salads definitely provide you with a boost of nutrition and adding quinoa to your favourite veggies or fruits makes it even better. You can add cooked and cooled quinoa to your salads along with a flavour-packed dressing.
Don’t Have Time To Read?
Quinoa, pronounced as “KEEN-wah”, refers to the seed of the plant Chenopodium quinoa. It is gluten-free and great for people with allergies to wheat and conditions such as coeliac disease. Such individuals may consume quinoa as an alternative to other grains that have gluten.
Quinoa is often consumed by health watchers due to its high nutritional content. It is packed with various vitamins and minerals and is more nutrient-rich than most other grains. There is about 8 g of protein, 5g of fibre, 4g of fat, and only 220 calories in 1 bowl of cooked quinoa (185 g).
The most varieties of quinoa are red, white, and black quinoa. White quinoa is commonly called just “quinoa” and is the most commonly consumed and easily available variant.
Regular consumption of quinoa is beneficial in reducing the risk of type 2 diabetes and in managing your blood sugar levels. It may significantly reduce the levels of triglycerides, LDL (bad cholesterol) and total cholesterol in the body. As quinoa is rich in fibre, it helps improve digestion and prevent stomach bloating and constipation.
You can find the best varieties of quinoa by clicking here.
You can include quinoa in your daily diet by adding it to your smoothies or oatmeal, by using it in your sandwich or vegetable stuffing, adding it to your favourite salad or by just having boiled quinoa for your meals instead of rice or pasta.
Frequently Asked Questions
Is quinoa better for you than rice?
Rice is lower in terms of certain nutrients than quinoa. Quinoa is richer in fibre, protein, and other nutrients than rice. 100 g of cooked quinoa contains 2.8 g of fibre, 4.4 g of protein, and 21.3 g of carbohydrates whereas 100 g of cooked rice contains only 1 g of fibre, 2.02 g of protein, and 21.1 g of carbohydrates.
What are the disadvantages of quinoa?
When consumed as part of a meal, quinoa should not cause any side effects or have any disadvantages. However, it is best to consume it in moderation. You can limit your consumption to 1 to 2 cups of cooked quinoa a day. Some individuals who are allergic to quinoa may experience symptoms such as itchy skin, and common symptoms of food allergy such as stomach pain and diarrhoea.
Which colour of quinoa is the healthiest?
All varieties of quinoa hold similar nutritional values. However, red quinoa is higher in antioxidants as compared to the other two types, black and white quinoa.
Is quinoa a carb or protein?
Quinoa is rich in both carbohydrates and proteins. One cup (185 g) of cooked quinoa contains about 39 g of carbohydrates, which is comparable to barley and rice. If you are watching your weight make sure that you limit yourself to 1 to 2 cups of cooked quinoa a day in order to keep a check on your carbohydrate intake. The protein content in 1 cup (185 g) cooked quinoa is about 8 g, which is higher than most cereals. Protein-rich foods can keep you satiated, help lower your sugar and blood pressure levels, and also aid in weight loss.
Is quinoa anti-inflammatory?
Quinoa contains beneficial plant compounds such as saponins, phenolic acids, flavonoids, and betacyanins, all of which have antioxidant and anti-inflammatory properties. Thus, quinoa may be beneficial for your health in several ways.
Can quinoa cause joint pain?
Quinoa is not known to cause joint pain. Generally, grains that contain gluten such as wheat and barley are believed to increase the risk of joint pain as this protein may aggravate symptoms of arthritis (a condition characterised by painful and inflamed joints). As quinoa is gluten-free, it may not hold the risk of causing joint pain or inflammation.
What Are the Health Benefits of Quinoa for Women?
Quinoa offers numerous health benefits for women, including supporting hormonal balance, improving digestion, aiding in weight management, and boosting heart health. Its high protein, fiber, and antioxidant content make it an excellent addition to a woman’s diet for overall well-being.
Is it good to eat quinoa every day?
According to studies, having one serving of quinoa a day (about 40 g) meets a big part of your daily requirement of essential nutrients. Quinoa benefits your body in multiple ways such as promoting weight loss, improving digestion, and lowering blood sugar and cholesterol levels. Those who are allergic to the proteins in quinoa should avoid its consumption in order to prevent side effects such as diarrhoea and stomach cramps.
Dr. Shivani Arora, General Physician with Over 10 Years of ExperienceDr. Shivani Arora, an esteemed alumna of Dayanand Medical College, brings over 10 years of dedicated experience as a general physician. Currently Working at Pulselogy, Dr. Arora is well-versed in a wide range of medical fields, including obstetrics, gynecology, family medicine, and handling medical emergencies. She is also a specialist in managing diabetes and blood pressure. Her extensive background in renowned hospitals and clinics has equipped her with the expertise and compassion to provide exceptional care to her patients
“Want a healthy meal but too lazy to cook? Quinoa is the option to look!” Quinoa is a gluten-free grain that has recently gained popularity due to its high nutritional value.
This “superfood” is mainly favoured by fitness enthusiasts and those who wish to follow a healthy diet regime.
Read on to know more about quinoa, its benefits, and the best quinoa to opt for.
Table of Contents
What is Quinoa?
Quinoa, (pronounced as KEEN-wah), is the seed of the plant Chenopodium quinoa. Though it is not actually a grain, quinoa is referred to as a “pseudo-grain” as it is eaten the same way as cereal grains. Its gluten-free nature is one reason why it is part of the health buzz, especially for those who want to keep their calorie intake in check.
People with allergies to wheat or conditions such as coeliac disease (a disorder affecting the small intestine) may consume quinoa as an alternative to other grains that have gluten. Let’s understand the nutritional information of quinoa in detail.
Quinoa: Nutritional Value
Quinoa is often consumed by health watchers due to its high nutritional content. It is packed with various vitamins and minerals and is more nutrient-rich than most other grains. There is about 8 g of protein, 5 g of fibre, 4 g of fat, and 220 calories in one bowl of cooked quinoa (185 g).
Quinoa is a protein-rich grain, which is essentially high in amino acids such as lysine, cysteine, and methionine. It is also high in plant compounds, namely phenolic acids, saponins, flavonoids, and betacyanins. These are potent antioxidants that help prevent the damage caused by free radicals in the body. The darker the colour of the quinoa seed, the more antioxidants it will contain.
Types of Quinoa
There are thousands of varieties of quinoa that exist; however, the most commonly used ones are:
1. White Quinoa
White quinoa (also called ivory quinoa) is the most commonly used type and has the lowest fat content among the other types. It is high in omega-3 fatty acids (essential fats), which help lower your cholesterol levels and boost your heart health.
White quinoa usually attains a fluffy texture post-cooking and is often mildly bitter in taste. It is usually eaten boiled or added to salads.
2. Red Quinoa
Red quinoa when cooked retains its shape better than the other types of quinoa when cooked. This makes it a great ingredient for salads and recipes that require a distinct grain. Red quinoa is a rich source of vitamin E and also contains plant pigments called betalains, which have powerful antioxidant properties.
It is high in fibre, which promotes digestion and also lowers the level of low-density lipoprotein (LDL) or “bad” cholesterol in the body. Red quinoa is usually added to salads, used to thicken soups or used as a side dish.
3. Black Quinoa
Black quinoa has a low-fat content and is high in omega-3 fatty acids and plant pigments such as carotenoids. It is a good source of protein, which helps improve muscle mass, boosts metabolism, lowers blood pressure, and also keeps you satiated for longer, thus controlling your calorie intake.
Black quinoa is sweeter in taste as compared to the other types, and retains the black colour even after getting cooked. It can be consumed as a breakfast porridge or can be added to your favourite soups or salads.
14 Health Benefits of Quinoa You Should Know
1. Rich in Nutrients
Quinoa is a powerhouse of essential nutrients, including proteins, vitamins, minerals, and antioxidants. It contains magnesium, iron, B-vitamins, potassium, phosphorus, and zinc, making it a nutrient-dense addition to any diet.
2. High in Protein
Unlike many plant-based foods, quinoa is a complete protein, meaning it contains all nine essential amino acids. This makes it an excellent protein source for vegetarians and vegans, supporting muscle growth and repair.
3. Aids in Weight Loss
Quinoa is high in fiber and protein, both of which help increase feelings of fullness and reduce hunger. Its low glycemic index (GI) ensures slow and steady digestion, helping to control appetite and manage weight more effectively.
4. Supports Heart Health
Quinoa is rich in heart-healthy fats, including omega-3 fatty acids. It helps lower bad cholesterol levels (LDL), and its high fiber content aids in reducing the risk of cardiovascular diseases by supporting healthy blood pressure and cholesterol levels.
5. Gluten-Free Option
Quinoa is naturally gluten-free, making it a great alternative for those with celiac disease or gluten sensitivity. It’s a healthy substitute for wheat, barley, and other gluten-containing grains in a gluten-free diet.
6. Improves Digestion
The high fiber content in quinoa promotes healthy digestion by enhancing gut health and preventing constipation. Fiber also supports the growth of healthy gut bacteria, contributing to better overall digestive function.
7. Controls Blood Sugar Levels
Quinoa has a low glycemic index (GI), meaning it doesn’t cause a sharp spike in blood sugar. It helps in stabilizing blood sugar levels and can be beneficial for people with diabetes or those trying to prevent blood sugar imbalances.
8. Rich in Antioxidants
Quinoa contains powerful antioxidants like flavonoids, which protect the body from oxidative stress. These antioxidants help reduce inflammation and lower the risk of chronic diseases like cancer, heart disease, and type 2 diabetes.
9. Promotes Bone Health
Quinoa is a good source of calcium and magnesium, two vital minerals for strong and healthy bones. These nutrients help in the development and maintenance of bone structure, reducing the risk of osteoporosis.
10. Boosts Immune System
With its high vitamin and mineral content, including zinc and vitamin E, quinoa helps strengthen the immune system. It supports the body’s natural defenses, helping to fight off infections and promote faster recovery.
11. Good for Skin Health
Quinoa is packed with essential fatty acids and antioxidants that help protect the skin. These compounds help maintain healthy, youthful skin by reducing the appearance of wrinkles and promoting collagen production.
12. Supports Eye Health
The carotenoids in quinoa, including lutein and zeaxanthin, support eye health by reducing the risk of age-related macular degeneration (AMD) and cataracts, two common vision problems in older adults.
13. Enhances Mental Function
The high levels of B-vitamins in quinoa help support cognitive function. It helps in the production of neurotransmitters that are essential for memory, focus, and mental clarity.
14. Detoxifies the Body
Quinoa’s high fiber content helps cleanse the digestive system, aiding the elimination of toxins from the body. This detoxification process helps improve overall health and vitality.
Best Quinoa in India
There are a lot of brands introducing ready-to-cook quinoa. One of the most recommended variants of quinoa is ORGANIC INDIA Quinoa. It is a ready-to-cook breakfast pack, which is loaded with nutrients that can benefit your health. This quinoa is naturally gluten-free and is favourable in improving your digestion, managing weight, benefiting your heart health, and maintaining healthy blood sugar levels.
How to Eat Quinoa Seeds?
Here are some simple ways to include quinoa seeds (or quinoa) in your diet:
Don’t Have Time To Read?
Frequently Asked Questions
Is quinoa better for you than rice?
Rice is lower in terms of certain nutrients than quinoa. Quinoa is richer in fibre, protein, and other nutrients than rice. 100 g of cooked quinoa contains 2.8 g of fibre, 4.4 g of protein, and 21.3 g of carbohydrates whereas 100 g of cooked rice contains only 1 g of fibre, 2.02 g of protein, and 21.1 g of carbohydrates.
What are the disadvantages of quinoa?
When consumed as part of a meal, quinoa should not cause any side effects or have any disadvantages. However, it is best to consume it in moderation. You can limit your consumption to 1 to 2 cups of cooked quinoa a day. Some individuals who are allergic to quinoa may experience symptoms such as itchy skin, and common symptoms of food allergy such as stomach pain and diarrhoea.
Which colour of quinoa is the healthiest?
All varieties of quinoa hold similar nutritional values. However, red quinoa is higher in antioxidants as compared to the other two types, black and white quinoa.
Is quinoa a carb or protein?
Quinoa is rich in both carbohydrates and proteins. One cup (185 g) of cooked quinoa contains about 39 g of carbohydrates, which is comparable to barley and rice. If you are watching your weight make sure that you limit yourself to 1 to 2 cups of cooked quinoa a day in order to keep a check on your carbohydrate intake. The protein content in 1 cup (185 g) cooked quinoa is about 8 g, which is higher than most cereals. Protein-rich foods can keep you satiated, help lower your sugar and blood pressure levels, and also aid in weight loss.
Is quinoa anti-inflammatory?
Quinoa contains beneficial plant compounds such as saponins, phenolic acids, flavonoids, and betacyanins, all of which have antioxidant and anti-inflammatory properties. Thus, quinoa may be beneficial for your health in several ways.
Can quinoa cause joint pain?
Quinoa is not known to cause joint pain. Generally, grains that contain gluten such as wheat and barley are believed to increase the risk of joint pain as this protein may aggravate symptoms of arthritis (a condition characterised by painful and inflamed joints). As quinoa is gluten-free, it may not hold the risk of causing joint pain or inflammation.
What Are the Health Benefits of Quinoa for Women?
Quinoa offers numerous health benefits for women, including supporting hormonal balance, improving digestion, aiding in weight management, and boosting heart health. Its high protein, fiber, and antioxidant content make it an excellent addition to a woman’s diet for overall well-being.
Is it good to eat quinoa every day?
According to studies, having one serving of quinoa a day (about 40 g) meets a big part of your daily requirement of essential nutrients. Quinoa benefits your body in multiple ways such as promoting weight loss, improving digestion, and lowering blood sugar and cholesterol levels. Those who are allergic to the proteins in quinoa should avoid its consumption in order to prevent side effects such as diarrhoea and stomach cramps.