There are many health benefits of quinoa, a superfood. It is gluten-free because it is not a grain, it is a vegetable seed related to Swiss chard, spinach, and beets. Quinoa is pronounced KEEN-wa not kwin-o-a. It is filling like a grain and has much more protein than grains. Learn about its ancient history, and preparing tips.
7 Health Benefits of Quinoa
- It is Gluten-free. Since it is not related to wheat or even a grain, it is gluten-free.
- This seed is a High-quality protein with nine essential amino acids. The protein balance is similar to milk but at 16.2 to 20 percent protein, it has is more protein than rice (7.5 percent), millet (9.9 percent) or wheat (14 percent).
- It is Alkaline-forming. Although it is not strongly alkaline-forming, it is comparable to wild rice, amaranth, and sprouted grains.
- Not fattening! Only 172 calories per 1/4 cup dry (24 of the calories from protein and only 12 from sugars, the rest are complex carbohydrates, fiber and healthy fats).
- This seed is a Smart Carb: It is a complex carbohydrate with a low glycemic index, so it won’t spike your blood sugar.
- Great source of riboflavin. Riboflavin has been shown to help reduce the frequency of attacks in migraine sufferers by improving the energy metabolism within the brain and muscle cells.
- Antiseptic. The saponins from quinoa are used to promote the healing of skin injuries in South America.
Please note: Quinoa, though highly nutritious, is actually coated with the toxic chemical saponin; you must rinse it thoroughly.
Saponins can be challenging to the immune system and stomach. Commercial processing methods remove much of the bitter soapy saponins coating quinoa seeds, but it is best to rinse again to remove any of the powdery saponins that may remain on the seeds.
Like any good food, we need variety so do not eat it every day. A few times a week is good enough.
Although quinoa is not a commonly allergenic food and does not contain lots of purines, it does contain oxalates. This puts it on the caution list for an oxalate-restricted diet.
Nutritional Value of 100 grams
Proteins 11.49 grams
Fat 4.86 grams
Carbohydrates 71.2 grams
Calcium 66 milligrams
Iron 8.5 milligrams
Vitamin C 1 gram
Thiamin 0.24 grams
Riboflavin 0.23 grams
Niacin 1.40 grams
Source: Bethzabe Iiguez de Barrios. Mil Delicias de la Quinua. Oruro, Bolivia: (Editora Quelco, 1977), p. 29.
- Inca warriors had more stamina and quicker recovery time by eating these quinoa seeds, making it a truly ancient superfood.
- In South America, they use the saponin removed from the quinoa as detergent for washing clothes.
- The sticky, bitter, soapy film of saponins also keeps birds from eating the quinoa seeds off of the bushes. Scientists decided to create quinoa that didn’t have saponins and guess what? The birds ate it all.
- Stalks of the plant are used in preparing bleach or dyes, and dried stalks are used as fuel.
- “Eat quinoa, food of the 21st century.” These are the words written on the cover of each issue of an Argentinean science magazine called Temas.
- More than 200,000 pounds of Quinoa is grown each year in the US Rocky Mountains.
- It is the whitest and the sweetest tasting when grown above 12,500 feet. When it is grown at lower elevations, it is more bittersweet in taste.
- This grain thrives at altitudes of 9,000 to 13,000 feet above sea level and survives on as little as two inches of rainfall.
History of Quinoa:
- It was considered sacred by the Incas; they called it the “mother seed.” The Inca civilization in South America grew it in the high altitude of the Andes. It was their staple food for 5,000 years.
- Under Spanish rule, quinoa and other native crops were suppressed and replaced with Old World crops. They almost wiped it out as for a time they made it illegal for the Indians to grow. They did not see how useful it is.
- Finally in the 1980s two Americans discovered this nutrient-rich food and began growing quinoa in Colorado.
How to Store
It is best to store it in an airtight container. When stored in the refrigerator, it will keep for three to six months.
I love the light flavour of quinoa. It is easy to digest and is not sticky or heavy like grains, making it a wonderful summer grain-like food.
Tips for Eating or Cooking
- Always rinse quinoa; place it in a strainer, then run cold water over it until the entire soapy residue has been washed away. You can taste test a few seeds; if they still have a bitter taste, run more cold water over them. Extra removal can be made by rubbing the seeds while rinsing with water. (Read why under: Use and Safety)
- There are three main varieties: light yellow, red, and black.
- Make quinoa porridge for breakfast, add it to your salad at lunch, substitute it for brown rice with your vegetables and make a yummy pudding.
- Use quinoa flour in your gluten-free baking.
- Even the leaves of the quinoa plant are edible; they taste similar to spinach, chard, and beets.
- Sprout quinoa; simply soak it in water for 12 hours, then keep it moist in a jar.
- It can even be popped like popcorn and is very popular with Peruvian children.
The Best Quinoa
Canadian Quinoa Gluten-free, Quinta Quinoa
Quinta’s advantage is our proprietary Canadian quinoa seeds have been developed through natural breeding in Ontario, Canada since 2012. Our quinoa variety enables high yield production of world-class quinoa within the advanced local farming environment ensuring you have the highest quality ingredients.
- 100% Grown as Canadian Quinoa that supports a healthy vegan and gluten-free diet
- High in fibre, high in zinc and a source of calcium
If you can’t get that one then this is the next best in my opinion.
Kirkland Signature Organic Gluten-Free Quinoa
• Certified Organic
• Certified Gluten-Free
• Product of Peru – Packed in the USA
• Pre-washed, no need to rinse.
• Contains essential amino acids in the right proportions to help support human nutritional needs.
Tasty Quinoa Recipes
Cooking Quinoa: How to cook quinoa in a fast and easy way.
Deluxe Quinoa Pudding This is an extra special pudding made from my favorite grain that as we now know is really a seed. You can simply cook it on top of the stove in a pot till it is the consistency you like, but baking it makes it extra yummy! The raisins and dried apricots add a very tasty sweetness. I love pecans and that is what for me makes it a deluxe pudding. You can use other nuts if you prefer.
Quinoa Coconut Almond Porridge – Sugarless is a great breakfast.
Quinoa Arugula Salad – This is a yummy and nourishing arugula salad for any season. It is full of good protein from the quinoa and the pumpkin seeds. It is a whole meal in one bowl.
Quinoa with Pomegranate and Cashews – What an exotic delicious combination this is with pomegranate and cashews dish is! Also, it is a very filling meal full of nutrients. The good news is that it is exceptionally easy to make in minutes.
Sprouting Quinoa is Easy and Nutritious – Sprouting quinoa is easy and great for a raw diet! They are very nutritious and tasty too.
Learn more about some of the healthiest vegetarian foods you will always want to have in your pantry or growing on your deck.
READ: Superfoods – Over 100 of the Healthiest Foods You Should Have in Your Diet and learn more about the variety of Superfoods we think you should have in your diet.