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8 Evidence-Based Health Benefits Of Quinoa
Quinoa is gluten-free and packed with nutrients like protein, zinc, fiber, and folate, as well as antioxidants. Quinoa doesn't take long to prepare, and you can add it to your diet in both sweet and savory dishes.
Quinoa has gained popularity as a health food in the United States and other Westernized countries, though people have been cultivating it in South America since ancient times (1).
In fact, hundreds of years ago, the Inca people considered this ancient grain a sacred food.
In the past couple of decades, quinoa's popularity has grown exponentially as the demand for easy-to-grow, nutritious, gluten-free grain alternatives has soared.
Not only is quinoa nutrient-dense, but it may offer health benefits, too.
This article covers 8 health benefits of quinoa and gives tips on how to incorporate it into your diet.
Quinoa is a grain crop grown for its edible seeds. These seeds are what we call quinoa — pronounced KEEN-wah.
Although it's usually lumped in with cereal grains, like oats and barley, quinoa is actually a pseudocereal grain (2).
In other words, it is basically a seed that is prepared and eaten similarly to a grain. Other examples of pseudocereal grains include buckwheat and amaranth (2).
There are many types of quinoa, including red, black, and white (3).
Here is the nutrient breakdown for 1 cup (185 grams) of cooked quinoa (4):
Quinoa is a good source of a number of important nutrients, including folate, magnesium, zinc, and iron.
It's also rich in fiber and protein, nutrients that play an important role in helping you feel full (5).
Summary
Quinoa is an edible seed that has become increasingly popular. It's loaded with many important nutrients, including fiber, protein, folate, and magnesium.
The health effects of real foods go beyond the vitamins and minerals they provide.
For example, quinoa contains several plant compounds that may benefit health in a number of ways.
Two flavonoid plant compounds that have been particularly well studied are quercetin and kaempferol. These are the main flavonoids found in quinoa (6).
Quercetin and kaempferol have anti-inflammatory qualities and act as antioxidants in the body, meaning they help protect cells from damage caused by unstable molecules called free radicals (6).
Consuming more flavonoid-rich foods like quinoa may help promote overall health and protect against certain diseases and overall mortality (7).
By including nutritious foods like quinoa in your diet, you will significantly increase your total intake of these and other antioxidant compounds.
Summary
Quinoa contains flavonoids, including quercetin and kaempferol, which have powerful antioxidant and anti-inflammatory effects in the body.
Another important benefit of quinoa is its high fiber content.
A 1-cup (185-gram) serving of cooked quinoa contains 5.18 grams of fiber. That's about 18% of the current 28-gram DV (4).
Quinoa contains more fiber than several other popular grains, like brown rice.
For example, a 1-cup (195-gram) serving of cooked brown rice contains 3.51 grams of fiber, which is 1.67 grams less than the same serving size of quinoa (8).
Adding fiber-rich foods like quinoa into your diet can help support your digestive health by promoting regular bowel movements and fueling beneficial bacteria in your gut (9).
Plus, eating a high fiber diet can support a body weight that's healthy for you. Fiber helps promote feelings of fullness. Pairing high fiber foods like quinoa with high protein foods can help you feel full and may help keep your portion sizes in check (9).
Summary
Quinoa is high in fiber, a nutrient that's important for health. Adding more fiber-rich foods into your diet can help support gut health, body weight maintenance, and more.
Some people with gluten intolerance, including those with celiac disease and non-celiac gluten sensitivity, need to avoid foods containing gluten (10).
People following a gluten-free diet need to choose gluten-free alternatives to gluten-containing grains like wheat, barley, and rye.
Quinoa is naturally gluten-free and makes a nutritious choice for people who want to or need to cut gluten from their diet.
Unlike gluten-free products made with refined ingredients, quinoa is a good source of nutrients that gluten-free diets often lack, like (11):
Summary
Quinoa is naturally gluten-free. Using it in place of highly processed gluten-free foods can increase the nutrient value of your diet when you're avoiding gluten.
Quinoa is a good source of protein, providing 8 grams per cooked cup (185 grams) (4).
Quinoa is often referred to as a complete protein. This is because it contains all nine of the essential amino acids that your body can't make on its own.
However, experts argue that quinoa should not be considered a complete protein because it contains low amounts of certain amino acids, like lysine (12).
For this reason, experts have suggested that quinoa be considered a "nearly complete" protein, not a complete protein (12).
Either way, quinoa is a good source of protein — and incorporating quinoa into your diet can help you meet your daily protein needs.
This is especially true for those who follow plant-based diets, like vegans. You can make a plant-based, protein-rich meal in no time by combining quinoa with beans, tofu, and mixed vegetables.
Summary
Quinoa is a good source of protein and can help you meet your daily protein needs.
Many people don't get enough of certain important nutrients.
For example, studies show that many children and adults don't consume enough vitamins and minerals, including folate, potassium, iron, and magnesium (13, 14).
Plus, studies estimate that 95% of American adults and children don't consume the recommended amount of fiber. Not getting enough fiber can affect your health in a number of ways (15).
Quinoa is high in fiber, plus several vitamins and minerals that are low in many people's diets.
Regularly eating quinoa can help you meet your needs for magnesium, potassium, iron, fiber, and folate, a vitamin that's especially important during pregnancy due to its role in fetal growth and development (14).
It's important to note that quinoa contains antinutrients, including:
These can bind with certain nutrients like iron and magnesium and reduce their absorption (16).
However, by rinsing, soaking, or sprouting the quinoa prior to cooking, you can reduce the antinutrient content and make these minerals more bioavailable (16).
Quinoa is also pretty high in oxalates. This could cause concerns if you have recurring kidney stones because oxalates can contribute to this condition (17, 18).
Summary
Quinoa is very high in minerals, but it also contains some antinutrients like saponins and phytic acid. Rinsing, soaking, and sprouting helps reduce these antinutrient compounds.
Some studies suggest that eating quinoa could benefit certain aspects of health.
A 2020 study in 40 older adults had participants eat 0.5 ounces (15 grams) of quinoa flour biscuits daily for 28 days.
By the end of the study, the participants who ate the quinoa biscuits had significantly greater reductions in LDL (bad) cholesterol, total cholesterol, and body weight than those who ate wheat-based biscuits (19).
Additionally, studies have found that eating quinoa and quinoa-based products may benefit (20, 21):
A 2017 study that included 50 people with excess weight or obesity had participants consume 1.8 ounces (50 grams) of quinoa daily for 12 weeks.
Those who ate the quinoa had significant reductions in triglyceride levels compared with the control group and a group that consumed 0.88 ounces (25 grams) of quinoa per day (21).
Even though these results suggest that quinoa has a positive effect on metabolic health, it's your diet and lifestyle as a whole that matter most when it comes to decreasing your risk of disease.
Following a dietary pattern rich in nutritious foods like quinoa, vegetables, fruits, fish, and beans is a smart way to protect your health and reduce disease risk factors, like high blood lipid levels and high blood sugar levels.
Summary
When you enjoy it as part of a well-rounded diet, quinoa can help support overall health and may improve certain disease risk factors, like high blood lipid levels.
While it's not directly a health benefit, the fact that quinoa is very easy to incorporate into your diet is still important.
Quinoa is also tasty and goes well with many foods.
Depending on the type of quinoa, it can be important to rinse it with water before you cook it to get rid of saponins. These are found naturally on the outer layer and can have a bitter flavor.
However, some brands have already been rinsed, making this step unnecessary. Plus, you can purchase sprouted quinoa, which has a reduced antinutrient content and can help improve nutrient absorption (16, 22).
You can buy quinoa in most health food stores and many supermarkets.
How to cook quinoaIt can be ready to eat in as little as 15–20 minutes. To cook it:
It should now have absorbed most of the water and gotten a fluffy look. If done right, it should have a mild, nutty flavor and a satisfying crunch.
You can easily find many diverse recipes for quinoa online, including breakfast bowls, lunches, and dinners.
You can use quinoa in both sweet and savory recipes.
For example, you can try making a savory quinoa and vegetable salad topped with feta and grilled chicken. Or make a sweet breakfast porridge with cooked quinoa, coconut milk, fresh fruit, walnuts, cinnamon, and a drizzle of honey.
Summary
Quinoa is widely available, and you can use it in many different dishes, including sweet and savory options. Just make sure your quinoa has been rinsed before cooking to remove compounds called saponins — these can taste bitter.
Quinoa is becoming more popular in Western countries, but people in South America have eaten this ancient grain for thousands of years.
It's technically a seed and is considered part of a small group of grains called pseudocereals, along with amaranth and buckwheat.
It's a smart carbohydrate choice because it's rich in fiber, minerals, antioxidants, and protein. It's also gluten-free, delicious, versatile, and incredibly easy to prepare.
Quinoa is a great carb option to include in your diet.
21 Best Low-Sodium Fast-Food Orders, According To Dietitians
There are many reasons you may want to consider reducing your sodium intake, especially if you have high blood pressure. Truth be told, the fast-food counter probably isn't the best place to start, and it certainly doesn't deserve a regular spot in your healthy eating rotation. But that doesn't mean you have to avoid the drive-thru altogether—as long as you know what to order. We reached out to nutrition experts and registered dietitians to compile a list of 21 low-sodium fast-food orders, so you can stick to your heart-healthy diet even when McDonald's and Taco Bell are the only options.
What is considered low sodium?According to the FDA, "The Dietary Guidelines for Americans, 2020-2025 recommends limiting sodium intake to 2,300 mg per day for people 14 years and older; and even less for those 13 years and younger." However, if you know you have a propensity for high blood pressure or are among the 116 million Americans living with hypertension, you may want to cut back on your sodium even more, especially if your healthcare provider has recommended it.
"The FDA considers a food product 'low-sodium' if it contains 140 milligrams of sodium or less per serving; however, it isn't realistic for fast-food entrées to go that low," advises Ysabel Montemayor, MS, RD.
"With that being said, [if you're looking for low-sodium fast-food], I'd choose items that are less than 20% of the FDA's 2,300-milligrams daily value (DV) recommendation based on a 2,000 calorie diet."
That comes out to 460 milligrams of sodium per serving.
Why should you pay attention to your sodium intake?It's particularly important that those with high blood pressure, hypernatremia, hypertension, and/or heart failure pay attention to their sodium intake. People with kidney disease should also be mindful of sodium, as over-consuming the nutrient can put additional strain on your kidneys. Above all, stick to your doctor's guidelines.
Even if you aren't currently experiencing any of these health issues, it can also be beneficial to reduce your sodium intake.
Most Americans significantly overshoot the FDA's sodium guidelines. In fact, the average American consumes more than 3,400 milligrams of sodium every day, according to the American Heart Association (AHA).
The AHA notes that "cutting back just 1,000 milligrams of sodium a day can significantly improve blood pressure and heart health." (In fact, the AHA recommends an ideal limit of no more than 1,500 milligrams of sodium a day.) And there is more than enough opportunity to make that thousand-calorie cut when you pull up to the drive-thru, where orders of burgers and fries easily climb upwards of 3,000 milligrams of sodium.
Of course, we all crave fast food from time to time. Barring serious medical conditions, if you're traveling, in a hangry SOS-mode, or just craving a break from the slow-cooker, here are the 21 best low-sodium fast food finds that dietitians recommend.
Think Beyond Breakfast: Porridge Is The Ultimate Versatile Food
Porridge is a go-to breakfast for many people during the cold winter months. It warms you up and keeps you feeling sated throughout the morning.
Plus, porridge has considerable nutritional advantages over many other breakfasts.
There's no reason, though, to abandon this satisfying morning meal when the weather warms up. Its versatility means you can enjoy it year-round – hot or cold, sweet or savoury, with or without toppings.
Porridge nutrition, health benefits
"Porridge" describes any cereal grain that's cooked in water or milk to a creamy, thick (or thin) consistency. And it isn't limited to oatmeal.
Popular variations from around the world include kasha (cooked buckwheat groats), grits (cooked corn kernels), congee (cooked rice grains), polenta (cooked cornmeal) and Hausa Koko (cooked fermented millet or corn).
Oats, quinoa, teff, millet, buckwheat groats, sorghum, corn and other whole grains deliver key nutrients including B vitamins, vitamin E, magnesium, iron and zinc. Cream of Wheat, while fortified with iron, is a cereal made from refined, not whole grain, wheat.
Whole grain porridge also supplies antioxidants and protective phytochemicals.
And thanks to its fibre content, porridge nourishes beneficial gut bacteria, microbes that play a role in regulating inflammation in the body. Soluble fibres in oats and barley, called beta glucans, also lower LDL (bad) cholesterol in the bloodstream.
Deciphering steel-cut, large flake, quick-cooking, instant oats
Oats, naturally gluten free, come in many types. Whether steel-cut, rolled or instant, all types start out as oat groats, the whole oat kernel with only the outer husk removed.
Steel-cut oats are oat groats that have been chopped into pieces. They take 20 to 30 minutes to cook, depending on creaminess. Because they take up less water than other oats, steel-cut oats have chewy texture.
Old-fashioned oats (e.G., rolled or large flake) are oat groats that have been steamed and then rolled to flatten for faster cooking (10 to 20 minutes). Quick-cooking oats are processed the same way but are rolled thinner and, as a result, cook faster.
Instant oats are processed from oat groats that have been precut, precooked and dehydrated, and then rolled thinly and pressed into tiny flakes to cook in the microwave for one to two minutes. Choose unflavoured instant oats to avoid added sugars (as much as four teaspoons per packet).
The degree to which oats are processed doesn't change their nutrient content. One cup of cooked oats serves up 4 g of fibre, 6 g of protein, 63 mg of magnesium, 2 mg each of iron and zinc, along with other nutrients.
Processing does, however, change the glycemic index of oats, the speed at which its carbohydrate increases blood sugar. Steel-cut and old-fashioned oats lead to a lower and slower rise in glucose, whereas instant oats, which are digested faster, spike blood sugar more quickly.
Tips to enhance flavour, nutrition
Branch out from oats to add variety to breakfast. Try whole grain hot cereal blends such as Arva Flour Mill's Red River (cracked wheat, cracked rye, flax), Quaker Super Grain Hot Cereal (oats, flax, quinoa) or one of Bob's Red Mill multigrain blends.
Cook (or soak) whole grains in cow's milk, soy milk or pea milk to increase the protein and calcium content of your porridge.
I'm a fan of overnight oats (no cooking required!) soaked in unflavoured kefir, a fermented milk beverage that provides beneficial probiotic bacteria as well as prebiotics, carbohydrates that fuel the growth of gut friendly bacteria. I typically use a ratio of 1 part oats to 1 to 1.5 parts liquid.
Add ground flax, chia or hemp seeds to your hot or cold porridge, exceptional sources of alpha linolenic acid (ALA), an anti-inflammatory omega-3 fatty acid. One tablespoon of ground flax or chia seeds, for example, delivers a full day's worth of ALA for adults.
Sweeten a bowl of porridge with no-sugar flavour boosts such as cinnamon, cocoa powder, vanilla extract or toasted unsweetened shredded coconut.
Add berries, chopped apple, dried apricots, raisins or dried cherries. Top with a tablespoon of nut butter, chopped walnuts, sunflower seeds or toasted pumpkin seeds.
For savoury porridge, cook grains in low-sodium chicken or vegetable broth. Stir in baby kale or spinach near the end of cooking. Top with a poached or fried egg or smoked salmon. Add a dash of hot sauce or sprinkle with chopped green onion and/or fresh herbs.
Think beyond breakfast, too. There's no reason why you can't enjoy porridge for lunch or dinner.
Leslie Beck, a Toronto-based private practice dietitian, is director of food and nutrition at Medcan. Follow her on Twitter @LeslieBeckRD
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