What Happens to Your Body When You Eat Quinoa Every Day
How nutritious is quinoa, really?
Reviewed by Dietitian Maria Laura Haddad-Garcia
Quinoa's popularity has grown over the years as more people search for nutritious whole grains to add to their diets. Many call quinoa the optimal "super grain" because it's loaded with fiber, antioxidants and numerous other nutrients.
Of course, its easy preparation and fluffy texture make it ideal for just about any mealtime. If you're wondering what health benefits you can reap from eating quinoa, keep reading.
Related: Baked Kale Salad with Crispy Quinoa
Quinoa Nutrition Facts
Quinoa has been around for a long time. According to a 2020 Foods review, the South American Andes indigenous people cultivated quinoa from 5,000 BC to 3,000 BC. The Inca civilization even deemed it sacred. After production waned following urbanization, its preservation led to the cultivation of quinoa varieties, including white, red and multicolored.
A 2022 study from the journal Nutrients highlights the prevalence of omega-3 fatty acids, amino acids and protein in quinoa. Experts even go so far as to suggest quinoa could deliver a solution to the world's malnutrition crisis.
Your body receives the following nutrients from 1 cup serving of cooked quinoa, per the USDA:
Calories: 222
Total Carbohydrates: 39 g
Dietary Fiber: 5 g
Total Sugars: 2 g
Protein: 8 g
Total Fat: 4 g
Saturated Fat: <1 g
Sodium: 13 mg
Quinoa is a nutritions protein source for people looking for plant-based protein sources. Plus, it's dietary fiber helps improve your digestion. If you suffer from an upset stomach, quinoa could help relieve that. Likewise, its fiber and protein content will make you feel more satiated than other grains.
People who eat quinoa consume a healthy dose of manganese, folate, zinc, iron, phosphorus, magnesium and vitamin B1.
Related: 6 High-Protein Grains to Add to Your Pantry, According to a Dietitian
Health Benefits of Quinoa
Quinoa's health benefits are hard to overlook and will make you want to start eating more of it. With its highly enriched nutritional profile, adding quinoa to your diet can improve your health in the following ways.
Might Contain Anti-Cancer Properties
Findings from a 2021 Food Frontiers study suggest quinoa's bioactive compounds— phenolic compounds, polysaccharides and saponins—may have anti-inflammatory and antioxidative effects. In vitro studies in polysaccharides, in particular, suggest that these components may help protect cellular health and prevent certain types of cancer, such as liver and cervical cancers. However, more research is needed to confirm this in humans.
May Reduce Inflammation
Polysaccharides and saponins aren't the only antioxidant compounds found in quinoa. This grain also contains flavonoids and polyphenols. The antioxidant properties of these compounds may help protect your cells from oxidative damage and reduce inflammation, per a 2019 analysis in Food Science & Nutrition.
Helps Regulate Blood Sugar
In a small 2022 study in Nutrients, participants over 65 with blood glucose levels between 100–125 mg/dL consumed quinoa for four weeks. The results indicated a significant reduction in glucose and slight weight loss. The researchers suggest eating quinoa to replace other complex carbohydrates may be a preventative measure against type 2 diabetes.
Protein and fiber contribute to quinoa's low glycemic index. Phenolic compounds are also present, slowing carbohydrate digestion to prevent a high post-meal glucose spike in the digestive tract.
May Smooth Digestion
As mentioned above, quinoa is packed with fiber, a critical nutrient for healthy digestion. Consuming quinoa may also increase healthy bacterial growth in the gut microbiome since fiber helps nourish it.
May Lower Cholesterol
People susceptible to heart attack, cardiovascular disease and stroke can benefit from eating more quinoa to help manage their cholesterol levels. The fiber content found in quinoa helps reduce LDL cholesterol levels. Additionally, quinoa's ample omega-3 fatty acids may have a significant positive impact.
Is Suitable for Celiac Disease
Awareness of celiac disease and gluten intolerance has become more prevalent. For those following a strict gluten-free diet, quinoa has proven to be a good alternative to other grains containing gluten.
According to a 2020 Proceedings study, quinoa seeds contain a gluten-free protein with ample amino acids. Malting the quinoa seeds—a process involving soaking and germination—enhances nutrient absorption. The amino acids, simple sugars and fatty acids released during malting move more easily through your intestine when consumed.
May Prevent Anemia
People who do not eat enough iron-rich foods, experience chronic blood loss or routinely do rigorous exercise may have iron deficiencies. Iron-deficient anemia is often associated with fatigue, paleness, dizziness, brittle nails and weakness, among other symptoms.
Quinoa may compensate for this missing nutrient in a vegan or vegetarian diet. A 2023 entry in the StatPearls says 25% of people worldwide have anemia—50% of which occurs from iron deficiency.
Dietary sources of iron—like quinoa, leafy greens and red meat—are conducive to building up this essential mineral in the body.
How to Cook Quinoa
Quinoa is a quick-cooking grain. As a rule, you should use 2 cups of water or broth for 1 cup of quinoa—equivalent to four servings. Rinse the quinoa in a strainer to remove its bitter coating.
Then, add the quinoa, liquid and salt—if you opt to use it—to a medium saucepan and bring to a boil. Turn the heat down to low and cover the pan. Allow the quinoa to simmer for 15 minutes.
Once done, remove the saucepan from the burner and allow it to sit for 10 minutes. Fluff the quinoa with a fork before serving.
How to Add Quinoa to Your Diet
Quinoa's versatility makes it easy to add to your diet, including breakfast. You can store a quinoa, oats and chia seed mix in an airtight container for warm and hearty oatmeal. Just one serving of our Quinoa & Chia Oatmeal Mix contains six grams of fiber to start your day.
Quinoa also makes an excellent filler for stuffed peppers, such as in these Quinoa-Stuffed Peppers—just prepare quick-cooking quinoa beforehand to speed things up. Other ways to incorporate quinoa into your diet are as follows:
Toss it into a zesty salad for an additional boost of iron, like in this Kale & Quinoa Salad with Lemon Dressing
Blend it into a smoothie with pineapple, banana, honey and almond milk
Use it like we do in our Quinoa Veggie Burger
Stir it into a spicy peanut soup as a dinner appetizer, such as this Quinoa Peanut Soup (Sopa de Mani)
Plan a delicious and satifying breakfast with these Baked Broccoli-Cheddar Quinoa Bites
Quinoa has a mild, nutty flavor you can enjoy at any time of the day. Get creative using this ingredient and make it a staple in your daily meal plans.
Frequently Asked Questions
Is quinoa better than rice?
Both quinoa and rice are great sources of complex carbs. However, quinoa has a higher protein content than rice, providing different benefits, such as slowing down your digestion and keeping you satisfied.
Is quinoa good for weight loss?
Quinoa's high fiber and protein makes you feel satiated for longer. Those trying to lose weight may find quinoa an essential food source for healthy weight loss and weight management.
Is it OK to eat quinoa every day?
While the exact recommendations varies depending on sex, age and medical condition, among others, the USDA recommends eating whole grains daily. And luckily, quinoa fits into this category of daily dietary recommendations.
Can you eat quinoa if you have diabetes?
Quinoa contains fiber, which helps regulate glucose levels. Therefore, people with diabetes benefit from eating quinoa regularly.
Are there any downsides to quinoa?
Like anything, you should eat quinoa in moderation. For example, overeating fiber can lead to an upset stomach, gas and bloating, constipation and diarrhea.
The Bottom Line
Quinoa is a great whole grain source, and has a high-fiber content for optimal digestion, regulated blood sugar and lower cholesterol, among other benefits. It is also an excellent grain option for people with celiac disease. Whether you eat it as a side dish or incorporate it into different recipes, you can reap quinoa's many health benefits. Of course, its quick cook time makes it an excellent choice for any meal.
Read the original article on Eating Well.
