What is red quinoa?
Red quinoa comes from the flowering plant Quinoa native to South America. Also known as Inca Red, it was the choice of Inca soldiers who believed the color red gave them strength in battle.
Uncooked red quinoa seeds are flat, oval and crunchy. Once cooked, they expand, forming small spheres similar in shape to couscous, and take on a fluffy and chewy texture. Although described as red, these seeds can sometimes have more of a purple color.
Although considered a whole grain for its nutritional content, quinoa is technically classified as a pseudograin because it does not grow on grass like wheat, oats, and barley . Still, it's prepared and eaten in the same way as traditional grains. Red quinoa is also naturally gluten-free, making it a good choice for people with celiac disease or gluten sensitivity.
Red Quinoa Nutritional Facts
This ancient seed is rich in fiber, protein and many important vitamins and minerals.
In particular, it is a good source of manganese, copper, phosphorus and magnesium.
185 grams of cooked red quinoa provides:
- Calories: 222
- Protein: 8 grams
- Carbohydrates: 40 grams
- Fiber: 5 grams
- Sugar: 2 grams
- Fat: 4 grams
- Manganese: 51% of the Daily Value (DV)
- Copper: 40% of DV
- Phosphorus: 40% of DV
- Magnesium: 28% of DV
- Folic acid: 19% of DV
- Zinc: 18% of DV
- Iron: 15% of DV
The same serving also provides over 10% of the DV of thiamine, riboflavin, and vitamin B6, all of which are essential for normal brain function and metabolism.
It's worth noting that quinoa has a higher protein content than many other grains, including wheat, rice, and barley.
In fact, it is one of the few plant foods that contains all nine essential amino acids. Therefore, red quinoa is considered a complete protein .
Compared to other colors of this seed, red quinoa has about the same amount of calories and fat, protein, carbohydrates, and micronutrients. What makes it unique is that it is rich in plant compounds.
Specifically, red quinoa contains betaine, which has antioxidant properties and is responsible for giving the variety its signature color .
Red Quinoa Health Benefits
Current research has not specifically looked at the health benefits of red quinoa. Nonetheless, various studies have evaluated its ingredients as well as the benefits of quinoa in general.
Rich in antioxidants
Regardless of color, quinoa is a good source of antioxidants, substances that protect or reduce the damage caused to cells by free radicals.
In a study on the antioxidant properties of four colors of quinoa, red quinoa was found to have the highest antioxidant activity. It is particularly rich in flavonoids, plant compounds with antioxidant, anti-inflammatory and anti-cancer properties.
In fact, one study found that cooked red quinoa had significantly higher levels of total polyphenols, flavonoids, and overall antioxidant activity than cooked yellow quinoa.
Red quinoa is particularly high in two flavonoids:
- Kaempferol. This antioxidant can reduce your risk of chronic diseases, including heart disease and some cancers.
- Quercetin. This antioxidant may protect against many diseases, including Parkinson's disease, heart disease, osteoporosis and certain types of cancer.
Additionally, red quinoa contains plant pigments with antioxidant properties, including betalains and betacyanins, both types of betalains.
Betaine has shown powerful antioxidant effects in test-tube studies, protecting DNA from oxidative damage and providing possible anti-cancer properties. However, human studies are needed to confirm these effects.
Can prevent heart disease
The betaine in red quinoa may also play a role in heart health.
In a study of diabetic rats, consumption of 91 grams and 182 grams of beetroot extract per pound of body weight significantly reduced triglycerides as well as total cholesterol and LDL bad cholesterol, while increasing HDL good cholesterol. .
Although studies on beetroot, which is also high in betaine, have shown similar results, these effects have not been studied in humans .
Red quinoa may also benefit heart health because it is considered a whole grain.
Many large population studies have linked whole grain consumption to a reduced risk of heart disease, cancer, obesity and death from all causes.
High fiber
Red quinoa is high in fiber, providing 24% of the DV in just 185 grams of cooked seeds.
A high-fiber diet is associated with a lower risk of heart disease , several cancers, type 2 diabetes, obesity, and death from all causes.
Red quinoa contains both insoluble and soluble fiber, both of which offer unique benefits.
Soluble fiber absorbs water and turns into a gel-like substance during digestion. Therefore, it may increase feelings of fullness. It may also improve heart health by lowering total and bad cholesterol levels.
While soluble fiber tends to get more attention, insoluble fiber is also important because it may help maintain good gut health and play a role in preventing type 2 diabetes .
One review found that a diet high in insoluble fiber was associated with a significantly lower risk of type 2 diabetes.
Nutritious and gluten-free
As a pseudograin, red quinoa does not contain gluten, which is typically found in traditional grains such as wheat, rye and barley. Therefore, it is a good choice for people with celiac disease or gluten intolerance.
While avoiding gluten is necessary for some people, long-term observational studies show that gluten-free diets are often deficient in fiber and certain vitamins and minerals, including folate, zinc, magnesium and copper.
Given that quinoa is a good source of fiber and these minerals, adding it to your diet may significantly improve your overall nutrient intake if you follow a gluten-free diet .
Additionally, research shows that long-term gluten-free diets may increase the risk of heart disease due to increases in triglycerides as well as total and LDL bad cholesterol.
However, one study in adults noted that a gluten-free diet high in whole grains was not associated with an increased risk of heart disease.
How to add red quinoa to your diet
Red quinoa has a richer, nuttier flavor than the more common white quinoa. It may also take longer to cook and produce a heartier, chewier texture.
Because it has a slightly better texture than white quinoa, it's a good choice for grain salads.
Other ways to incorporate red quinoa into your diet include:
- Use it instead of rice in pilaf
- Toss it with fall vegetables and maple vinaigrette for a seasonal side dish
- Stew breakfast porridge with milk and cinnamon
- Add it to casseroles in place of rice
- Sprinkle it over salads for extra texture and protein
As with other types of quinoa, be sure to rinse red quinoa before use to remove the bitter outer layer, also known as saponins.
Additionally, rinsing helps reduce plant compounds called phytates and oxalates. These substances can bind to certain minerals, making it harder for your body to absorb them.
Red quinoa is prepared similarly to other types. Just add it to liquid at a 2:1 ratio by volume, 2 cups of liquid for every 1 cup of uncooked quinoa.
generalize
Red quinoa is rich in protein, fiber and many important vitamins and minerals. Additionally, it has higher levels of antioxidants than other quinoa varieties, which may benefit heart health. As a gluten-free pseudograin, it may also improve the overall nutritional quality of a gluten-free diet. Still, you don't have to be gluten-free to enjoy its bright red color, chewy texture and nutty flavor.
