Health Benefits of Quinoa : Supercharge Your Diet

Quinoa is the new “superfood” that’s catching up with the fitness freaks. People are switching their rice and rotis for this “mother grain”. But before making the swap, let’s check these Health Benefits of Quinoa.

A few days back, one of my regular patients, Jayashree visited me at Ayurvedism clinic. After the consultation, she curiously asked me about quinoa.

Her mother is a diabetic and she had heard about the amazing health benefits of Quinoa. She wanted to know everything about quinoa before serving it to her dear mom!

And being an ardent advocate, she shot tons of questions about this new super-food. As a doctor, it always feels good when people approach you with curiosity. When they care for their health. But with a busy clinic bustling with patients, I could not answer all of her questions. 

So, this is the blog, for everyone like Jayashree who seeks authentic information about quinoa. Knowing that the blog has come from their personal Ayurvedic doctor makes every piece of information reliable!

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What is quinoa?

The word ‘quinoa’ (pronunciation ‘keen-wa’) translates to “mother grain” in Incan language. However, Quinoa is a seed, not a grain. It is related to the family of beets, chard, and spinach. 

Quinoa is a gluten-free, whole-grain carbohydrate. It is also a whole protein which means it contains all the nine essential amino acids. Its rich nutritional profile makes it a great wheat-free alternative.

Quinoa comes in many types and many colors. Over 120 types have been identified to date. Quinoa has a little bitter tint when cooked. On cooking, it turns soft and fluffy as it bursts open releasing little white curls that look like a tail.

After harvesting the seeds, quinoa is processed to remove the natural saponins. Saponin is a bitter-tasting chemical that coats the exterior as a natural pesticide.

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Blast from the Past: Origin of Quinoa

The tiny seeds are native to Peru, Chile, and Bolivia. It originated in the areas surrounding the Lake Titicaca. It was cultivated and used by pre-Columbian civilizations as a local staple for millennia. 

However, because of its rich nutritional composition, quinoa has moved across borders. In recent years, the UK and US hailed it as a better alternative to wheat, couscous, and rice. It is a low-carb rice substitute that fits in many diets!

Its rising demands have propagated its production to more than 70 countries. On today’s date, quinoa grows in China, North America, France and India. It is even picking up in Africa and the Middle East.

The humble seeds from the mountains are going global!

The Wealth of Health: Nutritional Profile of Quinoa

Quinoa is a bundle of minerals, fatty acids, antioxidants, and vitamins. This makes the little gems a power punch of nutrition!

This healthy seed is rich in protein, fiber, iron, vitamins, and minerals. It suffices 10% of the RDA recommended value of these. 

Quinoa is an excellent source of magnesium, calcium, phosphorus, manganese, and folate. It suffices 20 % of the RDA recommended value of these nutrients.

Research also quoted that quinoa contains an exceptional balance of protein, oil, and fat. It contains more protein and a better balance of amino acids compared to other cereals. Studies said that quinoa contains twice the amount of protein as that of rice or barley. 

Quinoa also contains high amounts of dietary fiber, lipids, calcium, iron, zinc, phosphorus, and vitamins B1, B2, B6, C, and E. 

To give a clear and better idea, let me put it in numbers

 1 cup of cooked quinoa equals:

• 222 calories.
• 39g of carbs.
• 8g of protein
• 6g of fat
• 5g of fibre
• 1g of sugar 

Quinoa got its crown

In 2013, The UN named 2013 as the ‘International Quinoa Year’. It was in recognition of the crop’s high nutrient content.

Another fact that marks the trend of quinoa is its hike in prices. From 2011 to 2015 quinoa saw a price rise of a whopping 202 percent. Heath benefits of Quinoa blazed the tabloids.

After that quinoa saw a steadily soaring spike in its popularity.  Its naturally gluten-free, low-carb properties made it trending. The rise in popularity of quinoa coincided with the rise in the vegan trend.

Quinoa is deemed as a superfood for a reason. It is a complete protein. This means it contains all the nine essential amino acids. Hence, those on a vegan diet can rely on quinoa to fulfill their daily protein requirements. 

7 Remarkable Health Benefits of Quinoa

1. A complete protein

Quinoa is a whole-protein food! It contains balanced traces of all the essential amino acids. Essential amino acids are compounds that the body has to acquire through food. It cannot be synthesized in the body!

Also, note that quinoa contains 25 percent more protein than refined grains. That makes quinoa a healthy alternative to wheat or rice!

Also Read: Sai Protein: Make this protein powder at home

2. An anti-inflammatory agent

Quinoa is a great anti-inflammatory agent. It is rich in anti-inflammatory phytonutrients. It also contains phenolic acids, cell wall polysaccharides, and vitamin E.

These constituents make it very effective in the prevention and treatment of disease. Quinoa also promotes healthy gut microbes. This further helps in preventing obesity, inflammation, and diseases.

3. Gluten-free

Quinoa is naturally gluten-free. It is a perfect nutrient-dense choice for those allergic to gluten. 

4. Lowering cholesterol 

Quinoa is rich in good fiber. This can aid in lowering cholesterol levels. Also, quinoa is a slowly digested carbohydrate which makes it a good low-GI option.

5. Heart health

Low cholesterol benefits the heart. One study also quoted that quinoa may inversely correlate the mortality from heart disease.

6. Diabetes 

Answering Jayashree’s question, whether Quinoa is a good choice for diabetics – yes! The glycemic index of quinoa is 53. A glycemic rate of 55 percent or less is considered good for diabetics.

This means quinoa does not cause a dramatic spike in blood glucose. Also, quinoa has anti-oxidizing and anti-inflammatory actions. This further promotes good health. 

Also Read: Turmeric in diabetes management

7. Longevity

Some studies say that the fiber in quinoa may promote longevity. Researchers say daily consumption of quinoa can reduce the risk of premature death. It reduces the risks of heart disease, cancer, respiratory ailments, diabetes, and other chronic diseases by 17 percent.

Also Read: Coffee and Longevity

Before you buy

Along with these amazing Health benefits of Quinoa, there are a few health risks associated with the consumption of quinoa. 

Quinoa seeds come in a natural coat of saponins. This is a chemical that protects plants from fungi, bacteria, and viruses.

Saponins have a bitter soapy taste. Rinse it thoroughly in cold water before cooking. It can cause bad taste for some. For some, it might also cause stomach irritation and in some rare cases, it can damage the small intestine.

Also, the fiber content may upset the stomach.

How to use Quinoa in the diet?

Quinoa is a healthy food, yummy to taste and quick to make. It takes only 12 to 15 minutes to cook!

So, it is the perfect healthy food for busy families.

Even when it gets cool, quinoa does not tend to get dry. It retains a pleasant and chewy texture. 

There are various ways to add quinoa to your diet. You can have it as khichdi with all the veggies or you can have it in a salad. You can have it like rice or make a paratha!

Quinoa also makes perfect for breakfast porridge and soup.

You can always innovate, experiment, and make your own healthy quinoa recipe!

Difference between quinoa and millet!

Both quinoa and millet are gluten-free. Also, their nutritional properties look similar except for one difference. Quinoa is a complete protein and millet is not!

Quinoa contains all the nine essential amino acids. Millet misses the essential amino acids.

Is It an Alternative to Rice?

Quinoa is a healthy alternative to rice. You can have it in lunch or dinner as well as in snacks.

But don’t eat too much of it!

Also, don’t eat quinoa every day! You can swap it with your lunch or dinner every once in a while!

Why eating quinoa every day is bad?

Quinoa is rich in healthy fiber. But too much of it can cause more harm than good!

Too much fiber in the diet can cause cramping. It also reduces the body’s ability to absorb key nutrients.

Also, if you drink less water than recommended then you might get constipated.  

Any fibre-rich food can cause these side effects. But quinoa’s sky-high levels could make it particularly troublesome.

How to select the right quinoa?

Read the package before you pick the packet from the aisle. Ensure that there are no tears or holes in the packet as moisture can dampen the content. 

You can buy quinoa from Pristineorganics as it is a reliable Indian brand. They offer authentic and organic products.

After opening the packet, store it in an air-tight container. Keep it dry and it will last for months!

Ayurvedic doctor on Health benefits of Quinoa

All in all, quinoa is a healthy super-food! It is sure nutritious and healthy. But too much of it might not be good. 

So, relish this yummy healthy meal once in a while! And stick to what your ancestors ate for your daily meal. 

Don’t ditch your rice and chappatis for Western meals! Your DNA is designed to survive well on native food!

I hope I have answered most of the questions that Jayashree has asked me at the Ayurvedism clinic!

Eat healthy and stay safe!