Nutritional information
Cooked quinoa is composed of 71.6% water, 21.3% carbohydrates, 4.4% protein, and 1.92% fat. One cup (185 g) of cooked quinoa contains 222 calories.
Carbohydrates
Carbohydrates make up 21% of cooked quinoa, which is comparable to barley and rice. About 83% of carbohydrates are starches. The remainder consists mainly of fiber, with small amounts of sugars (4%) such as maltose, galactose, and ribose. Quinoa has a relatively low glycemic index (GI) of 53, which means it shouldn't cause a rapid spike in blood sugar.
Fiber
Cooked quinoa is a relatively good source of fiber, better than brown rice and yellow corn. Fiber makes up 10% of the dry weight of cooked quinoa, of which 80-90% is insoluble fiber, such as cellulose. Insoluble fiber has been linked to a lower risk of diabetes. Additionally, some insoluble fiber may ferment in your gut just like soluble fiber, feeding your friendly bacteria and promoting better overall health. Quinoa also provides some resistant starch, which feeds the good bacteria in your gut and promotes the formation of short-chain fatty acids, improving gut health and reducing the risk of disease.
Protein
Amino acids are the building blocks of proteins, which are the building blocks of all tissues in your body. Some amino acids are considered essential because your body cannot produce them, so it is necessary to obtain them from your diet. On a dry weight basis, quinoa provides 16% protein, which is higher than most grains such as barley, rice and corn. Quinoa is considered a complete protein source, meaning it provides all nine essential amino acids. It is unusually high in the amino acid lysine, which plants often lack. It is also rich in methionine and histidine, making it an excellent plant-based protein source. The protein quality of quinoa is comparable to casein, a high-quality protein found in dairy products. Quinoa is gluten-free, making it suitable for people with gluten sensitivities or allergies.
Fat
A 100-gram serving of cooked quinoa provides about 2 grams of fat. Similar to other grains, quinoa fat is primarily composed of palmitic, oleic, and linoleic acids.
Vitamins and Minerals
Quinoa is a good source of antioxidants and minerals, providing more magnesium, iron, fiber and zinc than many common grains.
Here are the main vitamins and minerals in quinoa:
- Manganese. This trace mineral is found in high concentrations in whole grains and is essential for metabolism, growth and development.
- Phosphorus. This mineral is typically found in protein-rich foods and is essential for bone health and the maintenance of various body tissues.
- Copper. Copper is a mineral often lacking in Western diets and is important for heart health.
- Folic acid. As one of the B vitamins, folate is essential for cell function and tissue growth and is considered especially important for pregnant women.
- Iron. This essential mineral performs many important functions in your body, such as transporting oxygen in red blood cells.
- Magnesium. Important for many processes in your body, magnesium is often lacking in Western diets.
- Zinc. This mineral is important for overall health and is involved in many chemical reactions in your body.
Other plant compounds
Quinoa contains many plant compounds that contribute to its flavor and health effects. They include:
- Saponins. These plant glycosides protect quinoa seeds from insects and other threats. They are bitter and are usually eliminated by soaking, washing or roasting before cooking.
- Quercetin. This powerful polyphenol antioxidant may help prevent a variety of diseases, such as heart disease, osteoporosis, and some forms of cancer.
- Kaempferol. This polyphenol antioxidant may reduce your risk of chronic diseases, including cancer.
- Squalene. This steroid precursor also acts as an antioxidant in your body.
- Phytic acid. This antinutrient reduces the absorption of minerals such as iron and zinc. Phytic acid can be reduced by soaking or sprouting quinoa before cooking.
- Oxalates. They may bind calcium, reduce its absorption, and increase the risk of kidney stone formation in sensitive individuals.
- Bitter quinoa varieties are richer in antioxidants than sweet quinoa varieties, but both are good sources of antioxidants and minerals.
One study concluded that quinoa has the highest antioxidant content of 10 common grains, pseudocereals, and legumes. Quinoa and related crops are even thought to be a better source of flavonoid antioxidants than cranberries, which are thought to be rich in flavonoids. Keep in mind that antioxidant levels may decrease with cooking.
Health benefits of quinoa
Quinoa is highly nutritious and rich in a variety of minerals and plant compounds that can be used as a supplement to a healthy diet. Some data suggests that quinoa may increase your overall nutrient intake and help lower blood sugar and triglycerides.
Reduce blood sugar levels
Patients with type 2 diabetes cannot use insulin effectively, leading to high blood sugar and various complications. Refined carbohydrates are associated with an increased risk of type 2 diabetes and heart disease, while whole grains like quinoa are associated with a reduced risk. A study of rats on a high-fructose diet showed that eating quinoa significantly reduced blood cholesterol, triglycerides and blood sugar, which are all linked to type 2 diabetes. One human study compared the effects of quinoa to traditional gluten-free wheat products. Quinoa lowers triglycerides and free fatty acids in the blood. It also has a smaller impact on blood sugar levels than gluten-free pasta, gluten-free bread, and traditional bread.
May help with weight loss
Quinoa has many properties that make it a food that aids in weight loss. It has a higher protein content than similar foods like rice, corn, and whole wheat. Protein is considered a key factor in weight loss because it boosts metabolism and helps you feel full. Doing so may help prevent obesity and related diseases. Fiber is also important for weight loss, promoting reduced calorie intake by increasing feelings of fullness and improving gut health. Quinoa is higher in fiber than many whole grain foods. Quinoa has a relatively low GI, a low-glycemic food that has been shown to prevent overeating and reduce hunger.
Quinoa is gluten-free
As a gluten-free pseudograin, quinoa is suitable for people with gluten intolerance or allergies, such as those with celiac disease. Research shows that using quinoa in a gluten-free diet, instead of other common gluten-free ingredients, significantly increases the nutritional and antioxidant value of the diet. Quinoa-based products are well tolerated and therefore may be suitable alternatives to wheat, both in raw form and in products such as bread or pasta.
Adverse effects
Quinoa is generally well tolerated, with no reported side effects.
Phytate
Similar to most other grains and cereals, quinoa contains phytates. These may reduce your absorption of minerals such as iron and zinc.
Oxalate
Quinoa is a member of the Chenopodiaceae family and therefore is high in oxalates. Other species in the same family are spinach and beetroot. These foods may cause kidney stones to form in sensitive individuals. These effects can be reduced by rinsing and soaking the quinoa before cooking.
Summary
Quinoa contains more nutrients than most other grains and has a relatively high protein quality. It is rich in vitamins, minerals and plant compounds, as well as antioxidants. Quinoa is gluten-free and may help lower blood sugar levels and aid weight loss. If you want to increase the nutritional content of your diet, substituting quinoa for other grains like rice or wheat might be a good start.
