Quinoa and intestinal malabsorption: If it's a superfood, why don't I tolerate it well?
In recent years, quinoa recipes have invaded magazines and Instagram as they hit the culinary scene to diversify our dishes and make our lives easier. One of the most famous superfoods, it’s easy to cook and versatile, meaning it can be used in hot and cold dishes, salads, and sautéed vegetables.
Unfortunately, however, not everyone enjoys the nutritional and gastronomic properties this food offers. One of the groups that tolerates quinoa the worst is men and women who suffer from carbohydrate malabsorption issues.
However, before continuing, it is necessary to answer a key question in this story: What is intestinal sugar malabsorption? People who develop intestinal malabsorption syndrome due to ingesting carbohydrates do not have the ability to adequately process such foods in their digestive system, and therefore experience symptoms related to this problem.
What symptoms might I experience if I take quinoa?
Although quinoa is a carbohydrate with a very low glycemic index, meaning it does not significantly increase blood sugar levels and promotes better control of insulin release, patients diagnosed with malabsorption may experience diarrhea, bloating, or indigestion after eating it bad.
Generally, these symptoms do not coincide with intestinal damage, as occurs when people with celiac disease eat gluten. Simply put, it’s the body’s reaction to food that it cannot digest properly. Because of this, people with this digestive issue will often see raw quinoa in their stool.
Saponins, another cause of intestinal discomfort
Saponins are chemicals responsible for coating the quinoa grains to protect the plant from fungi and insects. It is assumed that they are a natural pesticide produced by the quinoa plant that will keep you healthy.
It is for this reason that these substances contain toxins, and while they are not dangerous enough to cause food poisoning, they can cause irritation and intestinal inflammation in some people.
In fact, following various evidence in this regard, one study showed in tests on chickens and mice that after following a diet rich in saponins contained in quinoa, saponins are able to increase the production of hormones that activate satiety. produced, the animals successfully controlled their weight.
And that's exactly the problem. In some organisms, these hormones can interfere with intestinal function and the absorption of certain nutrients, in addition to making them feel full.
Quinoa and kidney stones
Quinoa is quite high in oxalates. If you have a history of kidney stones and have high levels of oxalic acid in your urine, quinoa may not be the best choice. You can swap the quinoa in this recipe for brown rice for a lower oxalate option.
