Once a relatively uncommon ingredient, reserved in Western culture for health food gurus and fancy restaurants, quinoa (pronounced keen-wah) has made a comeback in recent years as the superfood of the moment. But what exactly is it?
Quinoa is a seed collected from the Chenopodium quinoa plant – a herbaceous annual that was first cultivated to feed livestock. It originates from South America, and is often referred to as a grain, or pseudocereal, rather than a seed. It’s been around for thousands of years – in fact, the Incas called it ‘the mother of all grains’. It’s even been recognised by the United Nations, who declared the Year of Quinoa in 2013, in order to celebrate and promote this tiny seed’s potential to help tackle world hunger.
Types of quinoa
If you go to South America, you’ll find multiple different types of quinoa, but in the rest of the world, we primarily get three varieties. These are:
- White quinoa, the most common type you’ll find in supermarkets
- Red quinoa, which holds its grain shape more than white quinoa when cooked
- Black quinoa, which has a earthier taste
Quinoa is also available in the form of pasta, flour, flakes and crisps – and can be used with savory or sweet spices, making it incredibly versatile.
What are the health benefits of eating quinoa?
Quinoa is often hailed as a superfood – it’s naturally gluten free, making it a great choice for people with allergies, plus it packs a punch when it comes to nutrition. Let’s explore some of the benefits it can offer.
Protein and amino acids
The human body is made up of cells that contain protein, meaning it’s essential to have this food group in your diet. Eating protein helps your body repair any damage to these cells, as well as making new ones. It’s also vital for carrying oxygen around the body and creating antibodies that tackle infection.
One of the biggest reasons to add quinoa to your diet is to increase the amount of protein you’re eating, especially if you’re a vegetarian or vegan. Quinoa offers around 8g of protein per cooked cup, which means that you’ll get plenty of your daily requirement from just one portion.
Whilst it doesn’t offer as much protein per cup as other sources like tofu or chicken, it’s far more nutritionally complete. It famously contains all nine amino acids that our bodies cannot make themselves, which is one of the reasons it’s classed as a superfood and is often called a ‘complete protein’.
It’s particularly important to note that quinoa contains a high level of lysine, an amino acid that is essential for maintaining your healthy bones, skin, cartilage and tendons. It’s also helpful for boosting muscle recovery after a workout. Lysine can be found in meat, fish and eggs – but quinoa is an excellent vegan alternative.
Vitamins and minerals
Quinoa is packed full of a variety of vitamins and minerals – far more than other comparable grains. One cooked cup contains:
- Magnesium. 28% of the daily requirement for adults. Magnesium is needed for muscle and nerve function, as well as energy production.
- Manganese. 27% of the daily requirement for males, 25% of the daily requirement for females. Manganese supports the body’s connective tissue, bone and blood health, and sex hormones.
- Folate. 19% of the daily requirement for adults. Folate is required for making DNA and other genetic material. It is also important for people who are pregnant, as it supports fetal health.
- Phosphorus. 40% of the daily requirement for adults. Phosphorus is important in the growth of tissue and cells, as well as DNA.
- Copper. 39% of the daily requirement for adults. Copper helps produce energy, support the connective tissue and blood vessels, as well as maintaining the nervous and immune systems.
- Iron. 34% of the daily requirement for males, 15% of the daily requirement for females. Iron is essential for creating hemoglobin, which then carries oxygen around the body, as well as myoglobin, which carries oxygen to the muscles.
- Zinc. 18% of the daily requirement for males, 25% of the daily requirement for females. Zinc is used in the creation and healing of new cells, as well as the immune system.
- Potassium. 6% of the daily requirement for adults. Potassium helps us keep normal levels of fluid in our cells.
- Vitamin B1. 16% of the daily requirement for adults. This vitamin helps the body convert carbohydrates into glucose, which in turn is used to create energy.
- Riboflavin (vitamin B2). 18% of the daily requirement for males, 10% of the daily requirement for females. Riboflavin is important for growth, red blood cell production and energy creation from food.
- Vitamin B6. 17% of the daily requirement for adults. This vitamin is essential for brain development, as well as the health of the nervous and immune systems.
It’s clear quinoa can really help us get the nutrients we need in a small package – not many other foods can offer such a range of vitamins and minerals.
Gut health
Our guts contain millions of tiny bacteria, fungi and other microbes, all of which work together to keep us happy and healthy. They manage everything from your ability to digest food to your immune system. As a result, having a diverse microbiome is generally associated with having better health. Quinoa can actually have a prebiotic effect, boosting the growth of ‘helpful’ bacteria in the gut, according to some studies.
Quinoa is also high in fiber, which helps aid digestive health, keeping our bowel movements regular and allowing us to feel fuller for longer.
Anti-inflammatory properties
Phytonutrients are natural compounds found in vegetables, fruits, wholegrains and legumes – including quinoa. In the natural world, they’re designed to fight off infection and bacteria in their host plant, but when these plants are turned into food, they offer the same effect in humans.
As a result, quinoa is a good choice for those looking to soothe inflamed guts, including people with inflammatory bowel disease or colitis, especially combined with its ability to diversify gut microbiota.
Blood sugar
We all need to watch our blood sugar levels and try to keep them stable, particularly if you’re diabetic. A stable sugar level helps your body to manage energy and mood, as well as reducing your risk of long-term conditions such as heart and kidney disease, as well as sight loss.
Quinoa is relatively high in carbohydrates, but it’s got a much lower glycemic index than other grains like rice. Its score of 53 means that eating it doesn’t cause your blood sugar to spike, unlike white rice, which has a score of 79 on the glycemic index.
Disease prevention
It’s clear the food we eat affects our overall health. But there’s currently no diet in the world that allows us to remove the risk of ever getting a disease. However, quinoa can help lower the chances of us becoming seriously unwell. It contains antioxidants, which reduce the risk of certain diseases such as cancer, heart disease, diabetes and obesity, which are linked to oxidative stress.
Weight loss
The amount and type of food we eat is closely linked to the number we see on the scales – but can eating certain foods actually help us lose weight?
The high fiber and protein content of quinoa as well as its low glycemic index have led experts to suggest that eating it can make us feel fuller for longer, and therefore less likely to reach for snacks outside of mealtimes. So whilst there’s no guaranteed link to weight loss, quinoa can help us maintain more regular eating habits, and reduce the chance of unnecessary snacking.
Bone health
We all want to protect our bones, to allow us to live active and healthy lives, and reduce our chances of joint pain in later life. Quinoa contains both magnesium and manganese, which have been linked to improved bone formation. It also contains omega-3, which can prevent bone decay. Combined, there is some evidence to suggest that magnesium, manganese and omega-3 could reduce the risk of osteoporosis.