Common Specialities
{{speciality.keyWord}}
Common Issues
{{issue.keyWord}}
Common Treatments
{{treatment.keyWord}}

Overview

Benefits of Quinoa And Its Side Effects

Quinoa is a nutrient rich food and has many health benefits. Right from controlling weight and acting as a great substitute for protein and in gluten-free diets, it can also help prevent gallstones, kidney stones, diabetes, osteoporosis, and cancer. It protects many organs in the body and is rich in antioxidants and low in fat.

Benefits of Quinoa And Its Side Effects

Table of Content

Quinoa
Nutritional Value of Quinoa
Nutritional facts Per 100 Grams
Vitamins and Minerals
Health Benefits of Quinoa
High Protein Value
Improves Digestion
Helps Maintain Weight
Acts as a Gluten-Free Alternative
Helps Treat and Prevent Cancer
Regulates Glucose Levels in the Blood
Protects Against Cardiovascular Diseases
Prevents Bone Diseases
Reduces the Chances of Developing Gallstones and Kidney Stones
Protects Vital Organs
Benefits Overall Health through Magnesium Content
Treats Diabetes
Uses of Quinoa
Side-Effects & Allergies of Quinoa
Cultivation of Quinoa

Quinoa

Quinoa is essentially a seed and not a grain. Because of this fact it is known a pseudocereal. It is part of the goosefoot family and is becoming increasingly popular across the world. Despite the fact that it has to be imported, it is being used increasingly in the United States, Canada, Europe, and China. The reason for this spike in popularity is that Quinoa is nutrient rich and can be used in a variety of recipes. It is a healthy food which has very low fat-content, and is therefore used as a healthy substitute in most diets.It is cultivated in the Andean region, specifically in countries like Bolivia, Columbia, Ecuador, and Peru. Its cultivation works in a yearly cycle, with grains being harvested once each year. They can be consumed whole or they can be ground into flour and then sold. Both forms are popular across the globe. In the last decade, the government of Peru has been offering incentives to farmers to increase the production of quinoa and similar crops because of their commercial value, which is inspired by its outstanding nutritional qualities.

Nutritional Value of Quinoa

Quinoa is genuinely a wonder food, as its national value proves. A 100 gram helping of quinoa provides 368 kcal of energy. It contains approximately 64 grams of carbohydrates and only 6.1 grams of fat, of which it only contains monounsaturated and polyunsaturated fats and is completely devoid of saturated fats. Additionally, it also comprises 14.1 grams of proteins. It is abundant in a number of minerals as well. A 100 gram serving of quinoa alone can provide the body with 95%, 65%, 55%, 35%, and 33% of the daily value of manganese, phosphorous, magnesium, iron, and zinc, respectively. Further, it can also provide the body with 46%, 38%, 31%, and 27% of daily value in folate (vitamin B9), vitamin B6, thiamine (vitamin B1), and riboflavin (vitamin B2), respectively. It is also abundant in essential amino acids.

Nutritional facts Per 100 Grams

368 Calories
6.1 g Total Fat
64 g Total Carbohydrate
14.1 g Protein

Vitamins and Minerals

35 % Iron
38 % Vitamin B-6
55 % Magnesium

Health Benefits of Quinoa

Mentioned below are the best health benefits of Quinoa
Health Benefits of Quinoa

High Protein Value

Although the actual protein content of quinoa is not high, the value it nevertheless adds is quite high. It contains essential amino acids such as tryptophan, lysine, and methionine. Since these compounds cannot be synthesized by the human body, it needs an external source that can provide these nutrients. While other grains may offer one or the other of these essential amino acids, quinoa is valuable because it provides all of them.

Improves Digestion

Of the 7 grams of fiber available in 100 grams of quinoa, most of it is insoluble. Insoluble fiber is essential to the human body as it stimulates healthy digestion. Not only does it facilitate healthy and regular bowel movement, it also treats and prevents other gastrointestinal symptoms such as constipation, gas, flatulence, and bloating pain.

Helps Maintain Weight

Carbohydrates are one of the biggest components of our regular intake of food. However, studies have shown that cereals like wheat, rice, and even oats induce more hunger. On the other hand, healthy alternatives like amaranthus and quinoa do not induce an urge to eat more. As it controls overeating, it automatically controls body weight. It is a great dietary addition for those who are on weight loss diet regimens. They can supplement weight loss exercise regimens as well. Its high insoluble fiber content is what impacts and increases the feeling of satiety. Animal studies have found that consuming quinoa results in better glucose processing, higher expenditure of energy, and less fat absorption in the blood. Quinoa is also high in manganese, which impacts digestive hormones and enzymes, which empowers the digestive processes of the body. Other studies reveal that eating quinoa regularly can prevent the onset of obesity.

Acts as a Gluten-Free Alternative

People who follow a gluten-free diet can easily consume quinoa. A study of patients of celiac disease, who consumed quinoa, showed that it was nutritionally better than rice as quinoa provided the required intake of protein, calcium, iron, and fiber. Their diet was more balanced than when they consumed rice, thus better meeting the dietary requirements caused by their condition.

Helps Treat and Prevent Cancer

Antioxidant rich foods, such as quinoa, are great in reducing the chance of developing cancer. Quinoa has three unique nutrients that when consumed by cancer patients, can cause death of the mutated cells. The first of these nutrients, which is actually called an antinutrient, is saponin. While an excess of this compound can have an adverse effect on healthy cells, it causes cell death of cancerous cells in glioblastoma, leukemia, and lymphoma patients when consumed moderately. The second active nutrient is lunasin, which is particularly effective as it only affects mutated cells and not healthy cells. The final super-nutrient is an antioxidant known as quercetin, which fights the buildup of free radicals in the body and controls the spread of lung cancer. Quinoa is known as one of the best anti-inflammatory foods because of its high quercetin content.

Regulates Glucose Levels in the Blood

The compounds in quinoa positively affect the lipid profile in the body. Additionally, it is known to have reduced the adverse effects of fructose on the level of glucose in the body. This in turn works to reduce the amount of bad cholesterol in the body.

Protects Against Cardiovascular Diseases

As discussed, quinoa is high on protein value as well as carbohydrate content. Its low glycemic value, therefore, is another benefit. It also contains considerable amounts of omega-3 fatty acids and antioxidants. These properties work together to maintain the health of the cardiovascular system. It prevents the accumulation of toxins in the body. Additionally, it keeps blood vessels clear and open.

Prevents Bone Diseases

The calcium content present in quinoa is similar to that of dairy products. However, it has the added benefit of working in favor of people who are averse to dairy products. Regularly consuming quinoa can prevent the development of bone conditions such as osteoporosis. It improves bone density and keeps bones in good health.

Reduces the Chances of Developing Gallstones and Kidney Stones

There are two active ingredients in quinoa that contribute greatly to reducing the risk of developing gallstones and kidney stones. The first is its fiber content and the other is the presence of antioxidants. These two things regulate the secretion of bile juice and the buildup of toxins in the body, which prevents the body from creating gallstones and kidney stones.

Protects Vital Organs

The antioxidants in quinoa, such as polyphenols, total phenolics, and anthocyanins, do more than protect the kidney. It also protects the heart, liver, pancreas, and lungs against oxidant activities. In fact, compared to other pseudocereals such as amaranthus, quinoa has higher levels of antioxidants. The antioxidant properties are exaggerated when quinoa seeds are germinated and consumed as sprouts.

Benefits Overall Health through Magnesium Content

As mentioned earlier, a 100 gram serving of quinoa can constitute 55% of the daily value of magnesium. Dietary magnesium has been known to have many positive effects on the body, including controlling asthma, regulating sugar levels in the blood, improving cardiovascular health, and a reduction in the risk of developing osteoporosis.

Treats Diabetes

By reducing the levels of sugar in the blood, quinoa can greatly benefit diabetes patients. It is a known fact that controlling and treating diabetes requires a regular intake of insulin which works to regulate blood sugar levels, especially after meals. A regular intake of quinoa can reduce the amount of insulin required by the body, thus decreasing the mental stress of a diabetic lifestyle on patients.

Uses of Quinoa

Quinoa is not consumed raw. In fact, the recommended way to use quinoa is to rinse it thoroughly until there is no more soapy, foam residue in the container. This soapy residue comes from its saponin content, which can negatively impact healthy cells if consumed in high amounts.Quinoa requires some form of cooking, whether it is roasting or boiling. However, it can also be consumed after it is soaked overnight. Sprouted quinoa seeds are equally beneficial to health. It is usually used in savory preparations and is very versatile in the way it is used. Quinoa can also be ground to be used as flour. This form of consumption is particularly popular in gluten-free diets, as it usually can be turned into flatbread. However, most people prefer to prepare it simply by adding it to a salad. It acts as a crunchy element in the dish while also giving flavor and nutrition.

Side-Effects & Allergies of Quinoa

One of the most common side effects of quinoa is digestive discomfort. Quinoa contains a compound known as saponin. When consumed in large amounts, this saponin can affect the inner lining of the intestines and can contribute to the leaky gut syndrome.

Cultivation of Quinoa

Quinoa has been grown for ages and is used mainly for its edible seeds. It has been cultivated in the Andes for the last 7,000 years. Various subspecies of the quinoa are highly adaptable and thrive in a variety of climates and altitudes. Its cultivation is steeped deeply in Incan culture. The first seeds of the year were always sown by the Incan emperor of the day. It was the only other major cereal in the Incan diet, apart from maize.

Popular Questions & Answers

Can you suggest some diet plan to come out of obesity problem. Please let me know about the health benefits of Quinoa. Also explain the difference between Quinoa and Foxtail Millet. Can any of these two will help.

PGDD, RD, Bachelor of Home Science
Dietitian/Nutritionist, Mumbai
Hye. No specific food causes weight loss. Even if you eat qinoa but dont pay attention to the overall diet and exercise you will not lose weight. In order to lose weight you must either eat sensibly and exercise to burn off calories. Eat as per the body's needs. Food that is not used to fuel the body is stored as fat. A major component of losing weight is to make smarter food choices. Here's how: Limit non-nutritious foods, such as: Sugar, honey, syrups and candy, pastries, donuts, pies, cakes and cookies, soft drinks, sweetened juices and alcoholic beverages Cut down on high-fat foods by: Choosing poultry, fish or lean red meat. Choosing low-fat cooking methods, such as baking, broiling, steaming, grilling and boiling. Avoiding high-fat snacks like chips and chocolate. Avoiding fried foods. Using less margarine and mayonnaise. Avoiding high-fat gravies, cream sauces and cream-based dishes. Eat a variety of foods, including: Fruit and vegetables, whole grains, breads, cereal, rice and pasta, dairy products, such as low-fat or non-fat milk or yogurt, low-fat cottage cheese and low-fat cheese, protein-rich foods like chicken, fish, dals and legumes, or beans should be included in your diet. Change your eating habits: Eat three balanced meals a day to help control your hunger. Watch portion sizes and eat small servings of a variety of foods. Choose low-calorie snacks. Eat only when you are hungry and stop when you are satisfied. Eat slowly and try not to perform other tasks while eating. Find other activities to distract you from food, such as walking, taking up a hobby or being involved in the community. Include regular exercise in your daily routine.

After abortion what should be the proper and healthy diets for a lady? Kindly give me your suggestions?

Ph. D. Nutrition, Master in Food Science and Nutrition, Bachelor's of Nutrition and Dietetics
Dietitian/Nutritionist, Nashik
Hi lybrate-user, a miscarriage is a devastating experience for any woman. Healing after a miscarriage requires plenty of rest, emotional support and a healthy diet. 1. Iron-rich foods miscarriage can cause women to feel fatigued and anaemic. In case of bleeding, iron deficiency may occur in the body. Hence, it is important to consume iron-rich foods to ensure that the iron level in the body is maintained. Iron is of two types, heme and non-heme iron. Heme-iron is found in foods from animal sources, such as red meats, poultry, and fish and seafood. Non-heme iron is found in plant sources, such as green leafy vegetables, nuts, lentils, beans, brussels sprouts, sesame seeds, and pumpkin seeds. 2. Calcium-rich foods during pregnancy, calcium reserves in the body are used up as the foetus needs calcium to develop a healthy heart, nerves, muscles, bones, and teeth. In case a miscarriage occurs, all that calcium is eliminated along with the pregnancy tissue, causing a calcium deficiency in the woman. Hence, it is important for women to eat calcium-rich foods like dark green leafy vegetables, dairy products, fish like sardines and salmon, and dry fruits. Grilled fish, palak paneer prepared with less oil etc. Are good options. 3. Folate-rich foods many women who experience a miscarriage plan to try to conceive again after recovery. In such a case, it is a good idea to consume folate-rich foods. Folate is found in dark green leafy vegetables like spinach, kale, and romaine lettuce. It is also found in asparagus, broccoli, citrus fruits, lentils, peas, avocado, ladies finger, squashes, brussels sprouts, seeds, and nuts. Palak, bhindi curry, chole etc. Are examples of folate-rich indian dishes. 4. Protein-rich foods the body requires protein to heal as the amino acids in these proteins help in cell repair. So, you should consume foods like eggs, lean meats, seafood, milk, cheese, yoghurt, lentils, and poultry. Vegetarian sources of protein are lentils, dairy products, and grains like quinoa, and buckwheat. If you wish to take detailed personalized diet please contact me through Lybrate.
2 people found this helpful

Hi madam, To increase hemoglobin and iron what food I have to take and what fruits I have to take please suggest me.

Diploma in Obesity Management & Clinical Medical Condition, Diploma in Dietetics, Health and Nutrition (DDHN), Diploma in Sports & Fitness, Certificate in Child Nutrition
Dietitian/Nutritionist, Kolkata
Hello, Please take khulikaro leaves juice ,spinach, pomegranate ,quinoa, seeds for further information please contact.
2 people found this helpful

I have put on lot of weight in the past 1 year. Salad would really help so please suggest a efficient recipes of salads.

M.Sc - Dietitics / Nutrition, Diploma in Naturopathy & Yogic Science (DNYS)
Dietitian/Nutritionist, Vadodara
Hello lybrate-user! you can have vegetable salads, protein and vegetable portion salad ike paneer, tofu curd, quinoa, avocado etc. To overcome obesity avoid fatty and fried foods and excess sugars in the form of cold drinks and preserved juices. Include protein rich foods which include pulses, milk and milk products, eggs and chicken, should have fibre rich foods which help you to pass smooth bowels. Do exercise for atleast 30 to 40 minutes. Thank you.
1 person found this helpful

Hi Sir, I am having cholesterol so what diet should I have in daily routine. I am suffering from deficiency of vitamin b12 also.

MBBS
General Physician, Mumbai
Dear lybrateuser, - To reduce cholesterol you have to consume more of fibre containing foods such as vegetables including green leafy ones, fruits, whole grains like whole wheat, brown rice, oats and quinoa instead of refined ones, also take low fat milk & dairy products, have soy products, fish such as mackeral, tuna and salmon, only lean meats( avoid red meats) - avoid fried foods, foods containing saturated & trans fats like bakery products, fried snacks -also a handful of unsalted mixed nuts such as almonds walnuts pista cashews and peanuts daily are supposed to be beneficial - for vit B12 deficiency have lean meats such as fish, skinless chicken, eggs, fortified foods such as dairy products, breads, cereals, plant foods do not have vit B12 unless fortified.
1 person found this helpful

Popular Health Tips

Health Benefits Of Quinoa!

M.Sc. in Dietetics and Food Service Management , Post Graduate Diploma In Computer Application, P.G.Diploma in Clinical Nutrition & Dietetics , B.Sc.Clinical Nutrition & Dietetics
Dietitian/Nutritionist, Mumbai
Health Benefits Of Quinoa!

Health Benefits Of Quinoa!

Health Benefits Of Quinoa!

M.Sc. in Dietetics and Food Service Management , Post Graduate Diploma In Computer Application, P.G.Diploma in Clinical Nutrition & Dietetics , B.Sc.Clinical Nutrition & Dietetics
Dietitian/Nutritionist, Mumbai
Health Benefits Of Quinoa!

Health Benefits Of Quinoa!

1 person found this helpful

Health Benefits Of Quinoa

M.Sc. in Dietetics and Food Service Management , Post Graduate Diploma In Computer Application, P.G.Diploma in Clinical Nutrition & Dietetics , B.Sc.Clinical Nutrition & Dietetics
Dietitian/Nutritionist, Mumbai
Health Benefits Of Quinoa

1. Quinoa is one of the most protein-rich foods we can eat. It is a complete protein containing all nine essential amino acids.

2. Quinoa contains almost twice as much fiber as most other grains. Fiber is most widely known to relieve constipation. It also helps to prevent heart disease by reducing high blood pressure and diabetes. Fiber lowers cholesterol and glucose levels, may lower your risk of developing hemorrhoids and may help you to lose weight as it takes a longer time to chew than does other foods because it makes you feel fuller for longer and is less “energy dense” which means it has fewer calories for the same volume of food.
3. Quinoa contains iron. Iron helps keep our red blood cells healthy and is the basis of hemoglobin formation. Iron carries oxygen from one cell to another and supplies oxygen to our muscles to aid in their contraction. Iron also increases brain function because the brain takes in about 20% of our blood oxygen. There are many benefits of iron some more of which include neurotransmitter synthesis, regulation of body temperature, aids enzyme activity and energy metabolism.

4. Quinoa contains lysine. Lysine is mainly essential for tissue growth and repair.

5. Quinoa is rich in magnesium. Magnesium helps to relax blood vessels and thereby to alleviate migraines. Magnesium also may reduce type 2 diabetes by promoting healthy blood sugar control. Other health benefits of magnesium include transmission of nerve impulses, body temperature regulation, detoxification, energy production, and the formation of healthy bones and teeth.

6. Quinoa is high in riboflavin (b2). B2 improves energy metabolism within brain and muscle cells and is known to help create proper energy production in cells.

7. Quinoa has a high content of manganese. Manganese is an antioxidant, which helps to prevent damage of mitochondria during energy production as well as to protect red blood cells and other cells from injury by free radicals.

type diabetes
3 people found this helpful

Quinoa - 10 Proven Health Benefits Of It!

Prettislim Clinic is a 15 Year Old
Dietitian/Nutritionist, Mumbai
Quinoa - 10 Proven Health Benefits Of It!

Quinoa is considered to be one of the world's healthiest foods. It is gluten free and high in protein. It is among the few plants which contain all 9 essential amino acids. Quinoa is also rich in fiber, iron, potassium, phosphorus, Vitamin E, vitamin B and other beneficial antioxidants.

Here are 10 health benefits of quinoa:

  1. Quinoa comes in red, white and black colors. It is an edible seed and becoming very trendy among the people who are health conscious. It is loaded with the richness of many important nutrients. There are traces of nutrients present which are very healthy for the body These include flavonoids which are basically the plant antioxidants which have beneficial effects on the health. Quercetin and Kaempferol are flavonoids and are found in large amounts in quinoa. Both these molecules have anti viral, anti inflammatory, anti cancer and anti depressants effects.
  2. Very high in fiber, much higher than most grains. It is high in fiber, but boiled quinoa has less fiber in it as it is absorbed by the water. It has almost 17-27 grams of fiber per cup.
  3. Gluten free and perfect for people with gluten intolerance. A gluten free diet is considered to be healthy as long as the starches are not refined as this causes a problem. If gluten foods with refined sugars are consumed they are equal to consuming junk food. Quinoa is a natural gluten free product and is used in gluten free recipes. This increases the nutrient value and the antioxidants of the gluten diet.
  4. Amino acids make up the protein. Some of these amino acids are known as essential as we need to get them through diet. Many plant foods are deficient in some essential amino acids like lysine. But quinoa is an exception, as it contains all the nine amino acids.
  5. The glycemic index is usually done to measure the blood sugar levels. On eating foods high in glycemic index, it can stimulate the hunger and leads to obesity. The glycemic index of quinoa is 53 which is low.
  6. Certain nutrients like magnesium, potassium, zinc and (for women) irons go missing from the diet. Quinoa is very high in all these minerals, especially magnesium.
  7. Quinoa can lower blood sugar and triglyceride level thus, improving metabolic health.
  8. Quinoa appears to be very high in antioxidants, which are increased even further after the seeds are sprouted.
  9. Helps in losing weight as quinoa is high in fiber, protein and has a low glycemic index.
  10. Quinoa is very easy to include in diet.

If you wish to discuss about any specific problem, you can consult a dietitian-nutritionist.

5347 people found this helpful

Quinoa - 10 Reasons Why You Must Have it!

Registered Dietician, Post Graduate Diploma In Dietetics
Dietitian/Nutritionist, Mumbai
Quinoa - 10 Reasons Why You Must Have it!

Gluten free, super foods are lining the shelves of supermarkets and taking over our lives as we endeavour to become more responsible about what we eat the impact on our body. One such food includes the nutrient and mineral rich Quinoa, a grain that originated in South America, and is now available worldwide. Here are the ten health benefits of Quinoa, as proven and backed by scientific research.

  1. Nutrient heavy: Quinoa is a nutrient rich, whole grain, non-glutinous super food with plenty of fibre as well as magnesium, Vitamin B, calcium, potassium, phosphorous, copper, iron, zinc and various important antioxidants that can flush out toxins easily and effectively from the system.
  2. Plant compounds: This grain also contains plant compounds like quercetin and kaempferol which have anti-inflammatory and anti-cancer properties as well as anti-viral qualities.
  3. High fibre content: The high fibre content of this grain helps in reduction of high cholesterol, high blood pressure and other such issues even as it aids weight loss in the long run.
  4. Gluten free: This grain is perfect for people who are suffering from gluten intolerance. It also offers refined starch without adding on the gluten value that most grains have.
  5. Essential proteins: The amino acids content in this grain makes it a healthy high protein ingredient. The protein content here is “complete” due to the high amino acid formulation.
  6. Blood sugar control: Quinoa will also help in controlling the blood sugar level and is especially beneficial for patients of diabetes because it has a low glycemic index which does not stimulate hunger and obesity very easily.
  7. Oxalates and other minerals: With its high oxalate content, Quinoa reduces the excess calcium absorption which can prevent recurring stones in the kidney. It is also rich in the four essential minerals including magnesium, potassium, zinc and iron. Zinc, especially has a lot of benefits for women.
  8. Metabolic rate: The metabolic rate gets a definite push thanks to the health benefits of Quinoa. This grain can be added to a high fructose diet to negate the otherwise harmful effects of fructose.
  9. Anti oxidants: Quinoa has been proven to contain more anti-oxidants than all the five most popular grains and cereals which help in fighting various diseases and signs of aging. Letting these grain sprout makes them even healthier.
  10. Weight loss: If you are looking for a weight loss partner, then look no further. Quinoa can hasten the metabolism rate thanks to its high fibre content which also ensures that you end up feeling full early on with smaller portions.

So turn to Quinoa as your staple grain today for the best health results! If you wish to discuss about any specific problem, you can consult a dietitian-nutritionist.

6437 people found this helpful

Table of Content

Quinoa
Nutritional Value of Quinoa
Nutritional facts Per 100 Grams
Vitamins and Minerals
Health Benefits of Quinoa
High Protein Value
Improves Digestion
Helps Maintain Weight
Acts as a Gluten-Free Alternative
Helps Treat and Prevent Cancer
Regulates Glucose Levels in the Blood
Protects Against Cardiovascular Diseases
Prevents Bone Diseases
Reduces the Chances of Developing Gallstones and Kidney Stones
Protects Vital Organs
Benefits Overall Health through Magnesium Content
Treats Diabetes
Uses of Quinoa
Side-Effects & Allergies of Quinoa
Cultivation of Quinoa