5 Health Benefits of Quinoa

Quinoa is gluten-free and packed with nutrients like protein, zinc, fiber, folate, and antioxidants. Quinoa doesn’t take long to prepare, and you can add it to your diet in both sweet and savory dishes. Not only is quinoa nutrient-dense, but it may offer health benefits, too.

This article covers the health benefits of quinoa.

1 Nutrient -dense

Quinoa is a grain crop grown for its edible seeds. These seeds are what we call quinoa. Although it’s usually grouped with cereal grains like oats and barley, quinoa is actually a pseudocereal grain. Pseudocereal grains are seeds that are prepared and eaten similarly to grains. Examples include buckwheat and amaranth.

Different types of quinoa include:

• red
• black
• White

Quinoa is a good source of several important nutrients, including:

• folate

magnesium

• zinc
• iron

It also contains fiber and protein, nutrients that help you feel satisfied after eating.

2 High fiber content

Quinoa contains more fiber than several other popular grains, like brown rice. 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. Eating a high fiber diet can help you maintain a moderate body weight. Fiber helps promote feelings of fullness. Pairing high fiber foods like quinoa with high protein foods can help you feel satisfied after meals and may help you eat a healthful portion size.

3 Quinoa is naturally gluten-free

Some people with gluten intolerance, including those with celiac disease and non-celiac gluten sensitivity, need to avoid foods containing gluten. People following a gluten-free diet must 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 or need to cut gluten from their diet.

4 Provides protein

Compared to other grains, quinoa is a good source of protein, providing 8 grams per cooked cup (185 grams). It can help contribute to your daily protein intake. Quinoa is often referred to as a complete protein. This is because it contains all nine essential amino acids that your body can’t make on its own.

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 a vegan diet. Combining quinoa with beans, tofu, and mixed vegetables quickly makes a plant-based, protein-rich meal.

5 Contains essential vitamins and minerals

Quinoa is high in fiber and contains several vitamins and minerals that are often lacking in many people’s diets. Not getting enough fiber can affect your health, including by increasing your risk of chronic diseases. Quinoa contains magnesium, potassium, iron, fiber, and folate. Folate is a vitamin that’s especially important during pregnancy due to its role in fetal growth and development. Eating quinoa as part of a nutritious diet may help you reach these recommended levels.

It’s important to note that quinoa contains some antinutrients, including:

• saponins
• tannins
• phytic acid

These can bind with certain nutrients like iron and magnesium, reducing their absorption. However, rinsing, soaking, or sprouting the quinoa before cooking can reduce the antinutrient content and make these minerals more bioavailable. Quinoa is also pretty high in oxalates. Oxalates can potentially contribute to recurring kidney stones.

The bottom line

Quinoa is 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 contains fiber, minerals, antioxidants, and protein. It’s also gluten-free, delicious, versatile, and easy to prepare. Quinoa is a great carb option to include in your diet.

This article was originally published on ipubpro.com