Quinoa (Chenopodium quinoa) (pronounced: Keen-Wah) is a small round shaped seed (not grain) which comes in a range of colors from yellow to red. Quinoa is a popular food among vegans as it provides the complete set of essential amino acids.
Quinoa has been popular in South America for over 5000 years but is only now becoming mainstream as people recognize its many health benefits. Quinoa is highly nutritious, gluten free, and has a low glycemic index, making it an ideal staple grain to add to your diet.
Quinoa is so nutritious it has been equated to the nutrient quality of dried whole milk by the Food and Agriculture Organization (FAO) of the United Nations. Quinoa is a great source of manganese, magnesium, phosphorus, fiber, vitamin B9, copper, protein, iron, zinc, and vitamin B1 (1). Quinoa is also rich in phytosterols, phenolics, and betalains which are thought to boost metabolism and reduce cancer risk (2).
In one study, subjects were given either 25 grams of corn flakes or 25 grams of quinoa flakes for 4 weeks. The group that ate quinoa flakes saw a significant reduction in triglycerides and LDL cholesterol over the corn group. For the quinoa flake group, average LDL cholesterol levels fell from 129mg/dl to 121mg/dl and triglycerides fell from 112mg/dl to 108mg/dl (3).
Quinoa has a glycemic index less than 55, making it a low glycemic food. Quinoa is also high in fiber. Studies have shown that a low GI high fiber diet can help with weight loss, and the prevention of type II diabetes (4,4).
Unlike wheat and a variety of other foods, quinoa is gluten free. Studies have shown that quinoa is a good source of vitamins and nutrients for patients with Celiac disease (5). For most people eating gluten does not necessarily carry health risks, however, consumption of gluten has increased worldwide, leading to a growing number of wheat allergies and people with Celiac disease. Alternative grains like quinoa provide a good balance to an otherwise gluten-loaded diet.
Phytic acid is a so-called anti-nutrient commonly found in grains that can bind to minerals like iron and calcium, preventing their absorption. Quinoa is superior to other grains since it has a much lower phytic acid level with ranges from 10.5 mg to 13.5 mg, in comparison with corn that contains 720 mg, wheat 390 mg, and rice 60 mg of phytic acid (2).
With the growing popularity on quinoa, the price has gone up to the point that many of the people in South America who ate it for years, can no longer afford it. Buy quinoa grown either near your home, or away from Peru, Bolivia, Ecuador, and Chile. This brand on Amazon is grown in California.
Quinoa can also be found in most supermarkets and health stores. Quinoa purchased outside North America needs to have the saponins removed. Saponins are a natural bitter coating found on quinoa. Soak quinoa for 1-2 hours, then change the water, soak again, and rinse. This process will remove the saponins, and their bitterness.
Quinoa can be cooked in much the same way as rice, or even in a rice cooker. Just add 2 parts water for every part quinoa. Be sure to wash and rinse any quinoa you buy, no matter the original or claims otherwise on the packaging. For more information, see our step by step guide on how to cook quinoa with photos.