Unlike most plant-based foods, quinoa is a complete protein, which means it contains all of the essential amino acids. Amino acids are the building blocks of the proteins that make up your muscles, bones, skin, and blood. The nine classified as “essential” must be obtained from food daily your body cannot produce or store them and quinoa provides all nine.

Quinoa benefits

1. Gluten-free and great for people with gluten intolerance

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 need to 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 to or need to cut gluten from their diet.

Unlike gluten-free products made with refined ingredients, quinoa is a good source of nutrients that gluten-free diets often lack, like :

• fiber
• folate
• zinc
• magnesium

2. Packed with nutrients

There are many types of quinoa, including red, black, and white.

Quinoa is an edible seed that has become increasingly popular. It’s loaded with many important nutrients, including fiber, protein, folate, zinc, iron and magnesium.

Here is the nutrient breakdown for 1 cup (185 grams) of cooked quinoa :

• Calories: 222
• Protein: 8 grams
• Fat: 3.55 grams
• Carbohydrates: 39 grams
• Fiber: 5 grams
• Folate: 19% of the daily value (DV)
• Vitamin B6: 13% of the DV
• Vitamin E: 8% of the DV
• Copper: 39% of the DV
• Iron: 15% of the DV
• Zinc: 18% of the DV
• Manganese: 51% of the DV
• Magnesium: 28% of the DV
• Potassium: 7% of the DV
• Phosphorus: 22% of the DV

3. Contains antioxidant and anti-inflammatory plant compounds

Quinoa contains flavonoids, including quercetin and kaempferol, which have powerful antioxidant and anti-inflammatory effects in the body, meaning they help protect cells from damage caused by unstable molecules called free radicals, So it can help lower your risk of cancer.

4. Higher in fiber than many grains

Another important benefit of quinoa is its 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.

Plus, eating a high fiber diet can support a body weight that’s healthy for you. Fiber helps promote feelings of fullness. Pairing high fiber foods like quinoa with high protein foods can help you feel full and may help keep your portion sizes in check, so it may help with weight loss.

5. A good source of protein

Quinoa is a good source of protein. Quinoa is often referred to as a complete protein. This is because it contains all nine of the 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 vegans. You can make a plant-based, protein-rich meal in no time by combining quinoa with beans, tofu, and mixed vegetables.

6. High in important vitamins and minerals

Quinoa is high in fiber, plus several vitamins and minerals that are low in many people’s diets.

Regularly eating quinoa can help you meet your needs for magnesium, potassium, iron, fiber, and folate, a vitamin that’s especially important during pregnancy due to its role in fetal growth and development.

It’s important to note that quinoa contains antinutrients, including: saponins, tannins and phytic acid. They can bind with certain nutrients like iron and magnesium and reduce their absorption.

However, by rinsing, soaking, or sprouting the quinoa prior to cooking, you can reduce the antinutrient content and make these minerals more bioavailable.

Quinoa is also pretty high in oxalates. This could cause concerns if you have recurring kidney stones because oxalates can contribute to this condition.

7. Quinoa have beneficial effects on metabolic health

Some studies suggest that eating quinoa could benefit certain aspects of health.

A 2020 study in 40 older adults had participants eat 0.5 ounces (15 grams) of quinoa flour biscuits daily for 28 days.

By the end of the study, the participants who ate the quinoa biscuits had significantly greater reductions in LDL (bad) cholesterol, total cholesterol, and body weight than those who ate wheat-based biscuits.

Additionally, studies have found that eating quinoa and quinoa-based products may benefit:

• blood sugar regulation
• fullness
• body weight
• triglyceride levels

Following a dietary pattern rich in nutritious foods like quinoa, vegetables, fruits, fish, and beans is a smart way to protect your health and reduce disease risk factors, like high blood lipid levels, high blood sugar levels and decrease risk of heart disease.