Nutritional Profile of Quinoa - The Healthiest Ancient Superfood

Quinoa consumption has seen an unprecedented growth in popularity in the recent past. Deemed as the “super crop” by United Nation Food and Agriculture Organization, it offers the rare complete plant based protein and high nutritional content.

The ancient grain was regarded as the “mother of all grains” by the Incans who considered it a sacred food. Staple food of South Americans for ages, this healthy grain is packed with nutrients and minerals and is gluten-free, low-fat and quick-cooking.

With looks similar to pasta, quinoa is often confused to be a grain because of the way it is cooked and consumed, though it is a seed. Read more about whether Quinoa is a seed or grain here.

Let’s dive straight into the nutritional profile of quinoa to understand its benefits and how to incorporate this slightly nutty seed in your diet.

This is a guest post by Namrata Kothari, a passionate food and fitness blogger. We hope that you find it enjoyable and informative.

Nutritional Profile-

Complete Protein

Quinoa owes its popularity to its protein content. However it is not the amount of protein, rather the type of protein that makes its profile impressive. Quinoa is one of the only plant based food that offers complete protein.

“Complete” protein means it provides all the essential amino acids that the body cannot manufacture on its own and needs to be supplemented through diet. Most plant based source of proteins lack in some or the other amino acids. This makes quinoa an excellent choice for vegetarians who have limited choice for source of amino acids.

1 cup of cooked quinoa contains 8.14 grams of protein which is a good way to increase your intake of protein without adding on fat or calories.

Low Fat

Quinoa is low in fat content containing only 3.4 grams of fat per cup. Another factor that makes it a preferred choice over other grains is that it is packed with important fatty acids and heart-healthy mono-saturated fatty acids and omega-3 fatty acids that are helpful in reducing the risk of inflammation-related diseases.

Calories

A cup of cooked quinoa contains 222 calories, which is relatively low when compared to whole-wheat pasta or brown rice. If you are watching your weight be careful about the portion and how you prepare your quinoa.

Vitamins and Mineral

Quinoa contains a wide array of nutrients such as, vitamin B6, vitamin E, thiamin, niacin, potassium, and riboflavin, in addition to minerals like copper, zinc, calcium, magnesium, and iron.

Since quinoa is dense in the nutrients, for the same amount of calories quinoa provides more essential minerals and vitamins in comparison to other grains.

Most American diets lack in these minerals, causing various deficiencies and adversely affecting development and nourishment.

High in Anti-oxidants

Quinoa is rich in anti-oxidants flavonoids, quercetin and kaempferol. These powerful anti-oxidants are helpful in removing harmful toxins from the body, reducing the signs of aging and preventing diseases.

Gluten-free

People suffering from Celiac disease, extreme gluten intolerance, are recommended gluten-free diets by nutritionists. Buckwheat, amaranth and quinoa are often advised to substitute wheat to these patients. More detailed scientific research is still pending but quinoa is already a popular choice as most other gluten-free diets are low in required nutrients.

High in fiber

A cup of cooked quinoa contains 2.6 grams of soluble and insoluble dietary fiber which is equivalent to wheat and brown rice. High fiber diets not only help in losing weight but also improve blood sugar regulation and reduce cancer risk.

How to enjoy quinoa

• Add cooked quinoa to soups and salads
• Quinoa can be milled into flour and used to bake bread, muffins and pasta
• Like other cereal grains you can prepare porridge with quinoa and top it with your favorite berries and nuts.
• Replace rice with quinoa in any dish like pilaf.
• Make a hearty quinoa chilli with black beans and sweet potatoes.

Read more creative quinoa recipes here.

Things to remember-

• There is a small catch you need to keep in mind when preparing quinoa. It contains phytic acid, a substance that reduces our absorption of essential minerals. A good way to reduce the acid is to soak or sprout quinoa. So make sure you use it the correct way.

• Quinoa has a natural coating, called saponin, that can make the cooked grain taste bitter or soapy. To get rid of this, always remember to give it a good rinse before using.

• There are scores of varieties of quinoa, and the nutrient content varies slightly with each variety. Popular varieties include red, black and the traditional white.

Quinoa is a great food not just for vegetarians and vegans, but for anyone looking to lower their cholesterol, add fiber to their diet or enjoy a gluten-free diet. If you are looking to include more healthy and nutritious whole grains in your diet, look no further than quinoa.

Photo Credit: Cocinatis

About the Author

Namrata Kothari is software engineer by education and a food and fitness blogger by passion. She is a lover of yoga and satire and has always been fascinated about nutrition and healthy living, but the real journey of research started after giving birth to two kids. She wanted to pass on good eating habits and balanced diet for their holistic growth, and started writing as a resource for others interested in the same.

If you're interested in working with her either in person or remotely, please email her at [email protected].

Namrata currently lives in Bangalore. She is also a contributing health writer for superfoodliving.com. Read more of her articles here http://www.superfoodliving.com/author/namrata-kothari

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