Quinoa has become increasingly popular over the years, especially among vegans and fitness enthusiasts.
It has gained the title of ‘Supergrain of the Future’ because it is an almost complete source of protein, fiber, and minerals, all while being friendly to all types of diets. It is also a great source of antioxidants and vitamins that can protect your body from various chronic diseases.
Quinoa has its roots in the ancient Incan civilization, where quinoa was recognized as an important food source as early as then, and they believed that it was capable of increasing the stamina of their warriors.
Thousands of years later, researchers were able to verify these age-old beliefs, and have uncovered even more of what quinoa can offer for our health.
In fact, NASA is considering quinoa as one of the crops to be a part of the Controlled Ecological Life Support System (CELSS), as its unique and almost complete nutritional profile has made it ideal for long-term space missions.[7]
If you need more convincing on whether you should try quinoa or not, here are the 8 scientifically proven health benefits of quinoa that has earned it the title of ‘supergrain of the future’[1]:
- Quinoa is rich in antioxidants.
As a plant-based food source, quinoa is teeming with phytochemicals – many of which that have potent antioxidant properties.
Antioxidants help our bodies combat the harmful effects of free radicals, which are the unstable atoms that cause damage to proteins, DNA, and cell membranes. Over time, too much oxidative stress caused by free radicals increases the risk of developing chronic diseases such as diabetes, cancer, and heart diseases.
Antioxidants neutralize the effects of oxidative stress, whose effects are intensified by exposure to pollution, excessive alcohol consumption, smoking, radiation, fried food, and exposure to harmful chemicals.
Quinoa is an exceptional source of these antioxidants, especially quercetin and kaempferol. These two compounds are widely known to have powerful anti-inflammatory and antioxidant effects, which is believed to be behind their anti-cancer and cardioprotective abilities.[2]
In a study published in the Journal of Cellular Biochemistry, quercetin was found to be effective in inhibiting cancer cell growth, along with a widely studied antitumor activity.[3] Kaempferol is also reported to induce cancer cell apoptosis and prevent cancer cell growth.[4]
- Quinoa is exceptionally high in fiber.
Even for a whole grain, quinoa is impressively high in fiber. Per 100g serving, quinoa can provide up to 2.8g of dietary fiber, which is much higher than what you can get from brown rice and yellow corn.
Getting enough fiber is crucial for maintaining good health. Firstly, fiber promotes regular digestion and bowel movement, as it helps the body absorb nutrients and expel waste more efficiently.[5]
Fiber also provides energy for the good bacteria that lives in the gut microbiome. A healthy gut not only improves digestion, as also provides systemic benefits that include the immune system, heart health, and mental health.
Fiber is also known to help reduce total and LDL (“bad”) cholesterol levels. This can effectively prevent cardiovascular diseases by reducing plaque buildup in the walls of your arteries.
- Quinoa is gluten-free.
If you happen to have gluten sensitivities, then quinoa is a must-have in your pantry.
Finding the right carbohydrates can be tough for those who have gluten intolerance and Celiac disease – and when there are gluten-free alternatives available, some may contain unhealthy additives that can further cause harm to your health.
Quinoa is a versatile and naturally gluten-free carb that is both nutritious and fitting for those who have special dietary requirements.
In several studies, the consumption of gluten instead of typical gluten-free ingredients (tapioca, potato, corn, and rice flour) was found to have significantly increased the nutrient and antioxidant profile of gluten-free diets.[6]
- Quinoa is a complete protein.
Although certain types of proteins can be found in many plant-based food, it is incredibly rare for them to be a complete protein – a characteristic that is mostly found in animal-based food. Quinoa is one of the few plant-based food is considered a complete protein, which means that it contains all nine essential amino acids, whereas other plant-based food typically lack one or two.
This means that quinoa is a great protein source for vegans and vegetarians, or for people who want to cut down on extra pounds.
- Quinoa has a low glycemic index.
Quinoa is low on the glycemic index, which means that it won’t affect your blood sugar levels as much compared to foods like refined carbohydrates.
Being low on the glycemic index, quinoa won’t cause spikes in blood sugar, which contribute to weight gain (as it causes lethargy and hunger) and a higher risk of developing diabetes. Blood sugar spikes also increase the risk of developing heart diseases or a stroke, as it can cause blood vessels to harden and narrow.[8]
This makes quinoa a perfect carbohydrate for those who want to prevent or are already diagnosed with diabetes or some sort of heart disease.
- Quinoa is a great source of iron.
Iron is an essential nutrient that is mostly obtained from animal products, although it is also present in another less-readily absorbed form among plant-based food.
Iron plays a crucial role in many bodily processes, especially in the production of hemoglobin, which is the protein that carries oxygen in the blood. A lack of iron can cause low energy levels, headaches, dizziness, or anemia.[9]
A cup of cooked quinoa can provide up to 2.8mg of iron, which makes up 16% of the recommended dietary intake.
- Quinoa is rich in magnesium.
Magnesium is another crucial mineral that is needed by a wide range of bodily functions, as it is involved in over 600 biochemical reactions in the body![10] This includes protein formation, energy creation, muscle movements, gene maintenance, and the regulation of neurotransmitters.
Although it is rare, magnesium deficiency is associated with other serious health problems, such as mental disorders, osteoporosis, muscle weakness, and high blood pressure.
Similar to other whole grains, quinoa is a great source of magnesium.
- Quinoa can help you lose weight.
Because quinoa is high in protein, fiber, and is low on the glycemic index, it can help you effectively control your appetite and boost metabolism.
Both protein and fiber contributes to increasing feelings of fullness, which can help you prevent eating more calories than needed without sacrificing proper nutrition.
And being low on the glycemic index, you won’t experience unnecessary cravings and lethargy as you would with high glycemic index foods.
How To Prepare Quinoa
Quinoa is very easy to prepare, especially if you already know how to cook rice. It can be prepared on the stovetop, with a rice cooker, or a slow cooker.
All you need to remember is that for every cup of quinoa, you must add 2 cups of liquid, which yields you with a total of 3 cups cooked quinoa. If you’d like to add an additional dimension of flavor, you can also use any type of broth in place of water. It usually takes around 15 minutes before your quinoa completely absorbs the liquid, and let the grains sit for about 10 minutes while covered being consumption.
Take note if the quinoa that you have is pre-rinsed. If not, you’ll have to rinse off the bitter saponin coating for a few seconds using cold water.
You can also toast quinoa to achieve a nuttier flavor. This can be done by toasting quinoa on a skillet with a neutral oil (such as canola oil) for a few minutes until it is golden brown, not burnt. Then proceed to boiling it afterwards.
Conclusion
Quinoa is truly an exceptional whole grain – not only is it rich in fiber and essential nutrients, but it is also one of the few plant-based foods that are considered a complete protein. This makes quinoa an ideal source of nutrition for all types of diets. It is also versatile too, as it can be incorporated in many dishes, salads, and can even be turned into a dessert.
References
[1] https://www.healthline.com/nutrition/11-proven-benefits-of-quinoa#TOC_TITLE_HDR_9
[2] Dabeek, W. M., & Marra, M. V. (2019). Dietary Quercetin and Kaempferol: Bioavailability and Potential Cardiovascular-Related Bioactivity in Humans. Nutrients, 11(10), 2288. https://doi.org/10.3390/nu11102288
[3] Jeong, J. H., An, J. Y., Kwon, Y. T., Rhee, J. G., & Lee, Y. J. (2009). Effects of low dose quercetin: cancer cell-specific inhibition of cell cycle progression. Journal of cellular biochemistry, 106(1), 73–82. https://doi.org/10.1002/jcb.21977
[4] Chen, A. Y., & Chen, Y. C. (2013). A review of the dietary flavonoid, kaempferol on human health and cancer chemoprevention. Food chemistry, 138(4), 2099–2107. https://doi.org/10.1016/j.foodchem.2012.11.139
[5] Newman, T. (2020, April 27) Why do we need dietary fiber? Retrieved on January 3, 2020 from https://www.medicalnewstoday.com/articles/146935
[6] Lee, A. R., Ng, D. L., Dave, E., Ciaccio, E. J., & Green, P. H. (2009). The effect of substituting alternative grains in the diet on the nutritional profile of the gluten-free diet. Journal of human nutrition and dietetics : the official journal of the British Dietetic Association, 22(4), 359–363. https://doi.org/10.1111/j.1365-277X.2009.00970.x
[7] NASA Technical Reports Server. (1993, November 1) Quinoa: An emerging new crop with potential for CELSS. Retrieved on January 3, 2020 from https://ntrs.nasa.gov/citations/19940015664
[8] Rowles, A. (2017, April 10) 12 Simple Tips to Prevent Blood Sugar Spikes. Retrieved on January 3, 2020 from https://www.healthline.com/nutrition/blood-sugar-spikes
[9] Petre, A. (2017, May 4) 21 Vegetarian Foods That Are Loaded With Iron. Retrieved on January 3, 2020 from https://www.healthline.com/nutrition/iron-rich-plant-foods
[10] Spritzler, F. (2018, September 3) 10 Evidence-Based Health Benefits of Magnesium. Retrieved on January 3, 2020 from https://www.healthline.com/nutrition/10-proven-magnesium-benefits
