Quinoa Nutrition Facts: Is it Really A Healthy Complete Protein?

Quinoa (chenopodium quinoa) is a gluten-free, whole-grain complex carbohydrate as well as a protein.

Quinoa (pronounced keen-wah) became popular due to its health benefits. However, the largest quinoa-growing region in Bolivia is the most malnourished due to farmers' inability to eat their own harvests.

Iron, manganese, phosphorus, magnesium, and zinc are all abundant in quinoa, as are calcium, potassium, and selenium. Quinoa and its products are currently found all around the globe.

You can find quinoa at health diet stores and restaurants that promote healthy eating. It is a versatile grain that can be eaten as breakfast porridge, as well as for lunch and dinner. It has been eaten for thousands of years across South America, but it has only recently achieved favor as a fad food, mostly for weight loss.

Even though it is not officially a cereal grain, it is nevertheless a whole-grain meal. Due to its high nutritional value, simplicity of use, and culture, NASA scientists are examining it as a crop that may grow in space.

The United Nations (UN) recognized 2013 as 'The International Year of Quinoa' due to its nutritional value and tremendous potential to help global food security. When most foods are oxidized, their beneficial fatty acids are lost, while quinoa's nutrients survive boiling, simmering, and steaming.

One cup of cooked quinoa contains around 0.28 0z (8 g) of protein and 0.17 oz (5 g) of fiber. Quinoa is a complete protein, which means it includes all nine necessary amino acids that human systems cannot manufacture on their own, unlike certain complete proteins.

It is better to have a nutritious meal before bedtime, such as quinoa.

It relaxes muscles and encourages sleep due to its high magnesium and protein content. Eating quinoa offers three to four times the amount of nutrients as brown rice.

In a single day, one to two cups of cooked quinoa can be consumed. However, eating too much quinoa can cause stomach irritation, diarrhea, bloating, and even pain.

If you like this article, you may find it interesting to learn these cantaloupe nutrition facts and purple onion nutrition facts here on Kidadl.

Quinoa Health Benefits

Quinoa is said to be one of the world's most popular health foods. Red quinoa is high in protein, fiber, and contains a number of essential vitamins and minerals.

Red quinoa also contains more antioxidants than other quinoa types, which may help in maintaining heart health. It is a good choice for whole-grain salads because it retains its texture slightly better than white quinoa.

As white quinoa is more tan than white, it is also known as tan quinoa, ivory quinoa, golden quinoa, yellow quinoa, blond quinoa, or simply quinoa. Quinoa is gluten-free, rich in protein, and one of the few plant foods that contain all nine essential amino acids at sufficient levels.

Quinoa contains all nine essential amino acids. Isoleucine, lysine, leucine, tyrosine, methionine, phenylalanine, cysteine, histidine, tryptophan, threonine, and valine are the amino acids found in quinoa. It also contains a lot of fiber, B vitamins, magnesium, potassium, iron, phosphorus, calcium, vitamin E, and other antioxidants.

Eating quinoa reduces gut microbial dysbiosis and improves clinical symptoms caused by DSS. Quinoa could be used as a dietary therapy to promote intestinal health.

Quinoa is a type of grain crop that is grown for its seeds, which are edible. Quinoa was a key crop under the Inca Empire.

It was treasured as a holy plant and was known as the 'mother grain of all grains'. This includes flavonoids, which seem to be plant components that are shown to have a number of health benefits.

Both quercetin and kaempferol, which are rich in quinoa, have been widely studied as flavonoids. Quinoa has more quercetin than conventional high-quercetin foods such as cranberries. In animal experiments, these key plant compounds were found to have anti-inflammatory, antiviral, anti-cancer, and antidepressant properties.

Gluten-free diets might be beneficial if they are based on naturally gluten-free foods. When consumers eat gluten-free diets prepared with refined carbohydrates, this is when problems start to develop.

Many academics have looked into quinoa as a gluten-free alternative to bread and pasta for those who do not want to give up on their favorite foods.

Due to their high fiber content, whole grains like quinoa have been suggested as cancer preventatives by some scientists. Dietary fiber included in whole grains could help lower LDL, or 'bad' cholesterol levels and improve digestive health. Studies have suggested quinoa could reduce the risk of some gastrointestinal malignancies, such as colon cancer.

Consumers of magnesium-rich foods could have a lower risk of stroke. Quinoa has been linked to improved heart health due to its high magnesium content.

A cup of cooked quinoa contains roughly one-third of your daily required magnesium intake. Quinoa's magnesium content makes it a nutritious diet for people with or at risk of type 2 diabetes, which is usually associated with a magnesium deficiency.

However, it is important to note that there has been no concrete evidence so far that quinoa helps with these health issues.

Quinoa Nutritional Profile Per Serving

Quinoa in four distinct varieties has 0.02-0.03 lb (10–16 g) of fiber in every 0.22 lb (100 g). Some studies suggest it may help you to lose weight and lower your blood sugar and cholesterol.

As it absorbs lots of water, boiling quinoa has far less fiber per gram than other grains, equating to 0.03–0.05 lb (17–27 g) of one cup, which is considerably higher than some other grains.

One cup (185 g) cooked quinoa has the following nutrients: 0.01 lb (8 g) of protein, 0.011 lb (5 g) of fiber, and manganese.

Phosphorus account for 28% of the RDA, 30% of the RDA, copper accounts for 18% of the RDA, folate is present in 19% of the RDA, 13% of the RDA for zinc, 15% of the RDA for iron, and potassium accounts for 9% of the RDA.

Vitamin B1, vitamin B2, and vitamin B6 account for more than 10% of the RDA. There is also vitamin B3 (niacin), vitamin E, and calcium in small amounts.

Quinoa has 222 calories, 0.08 lb (39 g) of carbohydrates, and 0.008 lb (4 g) of fat. It also consists of a small amount of omega-3 fatty acids.

Carbohydrates make approximately 21% of cooked quinoa, which is similar to barley and rice. Starches account for around 83% of carbohydrates. The rest is primarily fiber, with a small number of sugars (4%) such as galactose, maltose, and ribose thrown in for good measure.

Quinoa has a GI of 53, which means it has a low glycemic index showing that it will not produce a rapid rise in blood sugar levels.

Quinoa, just like brown rice and yellow maize, is a rich source of fiber when cooked. Fibers constitute about 10% of the dry weight of cooked quinoa, with insoluble fibers like cellulose accounting for 80–90% of that.

According to the United States Department of Agriculture's (USDA) nutrition data, 1 cup of cooked quinoa has 222 calories, 0.08 lb (39 g) of carbohydrates, 0.017 lb (8 g) of protein, 0.013 lb (6 g) of fat, 0.011 lb (5 g) of fiber, and 0.002 lb (1 g) of sugar.

Quinoa Vitamin And Mineral Profile

Quinoa is a fantastic source of nourishment in general. Whole grains like quinoa are richer providers of fiber, protein, B vitamins, and iron than processed grains. Aside from these essential minerals, one of quinoa's best nutrient profiles is its high protein content.

Quinoa is a high-protein, low-fat grain alternative because protein accounts for 15% of the grain. It is also naturally gluten-free, high in fiber, and rich in numerous important nutrients, including vitamin B and magnesium. Quinoa is an excellent choice for anyone following a gluten-free or otherwise healthy diet since it is so nutrient-dense.

Quinoa has more magnesium, iron, fiber, and zinc than many other grains, making it a rich source of antioxidants and minerals.

Quinoa contains the following vitamins and minerals:

Manganese: Whole grains are high in this trace mineral, which is critical for metabolism, development, and growth.

Phosphorus: This mineral, which is commonly present in protein-rich diets, is necessary for bone health and the preservation of many bodily tissues.

Copper: Copper, a mineral that is typically deficient in the Western diet, is essential for heart function.

Folate: Folate is a B vitamin essential for cell function and tissue development. It is especially crucial for pregnant women.

Iron: This crucial mineral helps your body accomplish a variety of important tasks, including delivering oxygen in red blood cells.

Magnesium: Magnesium, which is required for a variety of bodily functions, is frequently deficient in the Western diet.

Zinc: This essential mineral is used for general health and is involved in a variety of chemical processes in the body.

Quinoa As Plant Protein Source

Quinoa has a variety of plant compounds that add to the flavor and health benefits of the grain. They are as follows:

Saponin: Quinoa edible seed is protected by these plant glycosides from insects and other hazards. These quinoa seeds are bitter, and soaking, cleaning, or roasting them before cooking typically gets rid of plant glycosides. When used in a culinary environment, saponin can give cooked quinoa a harsh, soapy taste.

Quercetin: This potent polyphenol antioxidant may help protect against a variety of illnesses, including heart disease, osteoporosis, and cancer.

Kaempferol: This polyphenol antioxidant might help you avoid chronic diseases like cancer.

Squalene: This steroid precursor also serves as an antioxidant in your body.

Phytic acid: It is a kind of plant acid. Minerals like iron and zinc are not absorbed as much when this anti-nutrient is present. It can be lowered in phytic acid by soaking or sprouting it before cooking.

Oxalates: They may bind to calcium, reducing its absorption and increasing the risk of kidney stone development in people who are sensitive to it.

Bitter quinoa cultivars have more antioxidants than sweeter kinds, yet both are excellent antioxidant and mineral sources. Quinoa has the greatest antioxidant content among 10 typical kinds of cereal grains, pseudocereals, and legumes.

Quinoa and similar crops have even been found to be stronger suppliers of flavonoid antioxidants than cranberries, which are known for their high flavonoid content. Keep in mind that cooking reduces antioxidant levels.

Here at Kidadl, we have carefully created lots of interesting family-friendly facts for everyone to enjoy! If you liked reading this article Quinoa nutrition facts: is it really a healthy complete protein? Then why not take a look at William Golding facts: learn about the absolutely amazing author or 21 Cucumber nutrition facts.