As it turns out, just like in those days, everyone is still talking about quinoa (pronounced KEEN-wah). Everywhere we look, there are quinoa salads, quinoa fried rice, and now even quinoa protein shakes. Forged in South America thousands of years ago and called “The Mother Grain” of the Incas, quinoa remains a glorious “superfood” today.
But when and why did quinoa become so popular?What makes this low-carb rice substitute so valuable in the world of nutrition despite all the years that have passed?
Its popularity today may have just been good timing. In 2014, the Wall Street Journal dubbed quinoa “the perfect collision of trends,” which Abbey Sharp, RD, a blogger at Abbey’s Kitchen, totally gets. (2) “I think quinoa saw its biggest spike in popularity in 2014. This was partially because it’s a naturally gluten-free grain, which became important with the gluten-free trend,” she says. And because of its protein base, “this helped coincide with the rise in the vegan trend.”
Since then, quinoa has remained one of the top trends in healthy foods, joining low-fat and gluten-free diets. But now, at the height of his nature, some of us are once again asking: what is this?
Let’s explain.
Quinoa is a gluten-free total grain carbohydrate as well as a total protein (meaning all nine amino acids are a must). (3) Most of these facts are well known. But when it comes to whether quinoa is a total grain or not, many other people are confused. So, let’s get this straight.
Technically, the quinoa we all know and love is a seed from the Chenopodium quinoa plant. So no, it’s not a pimple. Whole grains (or cereals), such as oats and barley, are explained as seeds extracted from grasses, not plants.
But the way we eat quinoa is like a total grain. For this reason, global nutrition considers it a total grain. Or if you need to get more technical, quinoa is quantified as a “pseudograin,” a term used to describe foods that are ready and consumed as total grains, but are outliers compared to grasses.
But the preferred colloquial term (though it may be slightly untrue) is whole grain.
Overall, quinoa has an incredible nutrition base. Compared with refined grains, whole grains like quinoa are considered better sources of fiber, protein, B vitamins, and iron. (4) But aside from these key nutrients, one of the greatest nutrient profiles quinoa can offer is its level of protein.
Because protein makes up 15 percent of the grain, quinoa is a high-protein, low-fat grain option. (5) It’s also naturally gluten free, high in fiber, and provides many key vitamins and minerals, including vitamin B and magnesium, lists the U.S. Department of Agriculture’s (USDA) MyPlate guidelines. Because it is so nutrient-rich, quinoa is a wonderful choice for people on a gluten-free diet or any generally healthy diet.
According to nutrition facts, 1 cup of cooked quinoa is good for:
Most Americans don’t get enough fiber, which is a nutrient that can boost digestive health and promote weight loss. To get your fix, reach for these delicious bites.
Surprisingly, there are more than 120 different types of quinoa, as explained by the Whole Grains Council. While the grain itself can manifest in a wide variety of colors (including purple!), the most common quinoa colors found in U. S. grocery stores are the most common quinoa colors found in U. S. grocery stores. U. S. citizens are targeted. (also ivory or yellow quinoa), red and black. (3)
Interestingly, those 3 types of quinoa cook and taste different. While white quinoa has a chewy texture after cooking, red and black quinoa are known to retain more of their shape and color after cooking. Red quinoa also has a heartier flavor and chewier texture than the bitter, dull taste of white quinoa, while black quinoa has a crunchy and slightly sweeter flavor than red or white.
After its popularity spike in 2014, quinoa was mainly sold in its natural seed form. But since then, many other adaptations of the product have also started to appear. Now, you can find quinoa flour for alternative baking and quinoa flakes (steamed quinoa rolled into thin, near-transparent flakes for faster cooking) stocked on the shelves of every supermarket.
But that’s not all. For those really obsessed with quinoa, there are quinoa chips, quinoa pasta, and, yes, even quinoa chocolate.
The amount of research on quinoa has grown tremendously over the years, in part because of the 2014 hype, but in larger part due to the seed’s continually recognized health benefits. The nutrient-rich pseudo-cereal is proposed to reduce the risk of a number of illnesses, and provide an ideal protein-packed substitute for gluten-free diets.
Whole grains like quinoa are considered preventative against certain forms of cancer due to their high fiber content. One study suggests that the nutritional fiber in total grains could help lower levels of LDL, or “bad” cholesterol, and potentially aid digestive health. Reduce the risk of certain gastrointestinal cancers, such as colon cancer. (7)
Another study found that consumers of magnesium-rich foods have a lower risk of stroke. (8) Because of its high levels of magnesium (one cup of cooked quinoa comprises about one-third of the USDA’s recommended daily intake of magnesium), eating quinoa can help maintain optimal magnesium levels, which has been linked to better heart health. (9)
The magnesium in quinoa also makes it a healthy food for people with or at risk for type 2 diabetes; This condition is linked to magnesium deficiency.
Quinoa’s nutritional profile is different from rice’s. Compared with quinoa’s nutritional stats (see above), according to the USDA, 1 cup of cooked long-grain brown rice contains about:
So, which one is more productive for your health?Sharp says that while it’s vital to enjoy “a wide variety of foods,” he concludes that “quinoa has more fiber and protein and is also a whole protein. So, face to face, I’d decide on quinoa if it was a choice between one or the other.
Quinoa is also considered a safe gluten-free, whole-grain choice for people living with celiac disease — a condition in which your body cannot tolerate gluten. One study found that 44 percent of people living with celiac disease chose rice as their preferred grain. (12) When switching to naturally gluten-free grains like quinoa, the study found vast improvement in nutrients, most notably in protein levels, which skyrocketed from 11 g to 20.6 g.
Sharp also notes that quinoa isn’t just great for people following a gluten-free diet. “It’s a complete protein,” she says, “making it a great option for vegetarians and vegans.”
Potentially.
Packed with protein and fiber, quinoa can effectively advertise a feeling of fullness, a perception Sharp supports. “Quinoa is a low-glycemic carbohydrate because it’s so rich in fiber and protein,” she explains. “This means feeling fuller for longer. “after you eat it, which can help you eat less over time. “
Quinoa is not a low-calorie food source: a single cup of plain, cooked quinoa is equivalent to 222 calories. But high-fiber foods like quinoa can help you lose weight when they are part of a balanced and varied diet.
As it turns out, quinoa is as healthy as they say, especially when you control your portions. And Sharp says it’s also incredibly safe to eat regularly. “The only side effect most likely is simply inflammation of the stomach due to the saponin (the plant layer) on the outside of the grains,” he says.
Even so, this can be easily prevented before eating. “To reduce the likelihood of an irritation, you’ll want to make sure to rinse the quinoa really well before use,” Sharp recommends.
It all depends on the way quinoa is cooked. The herb kernel itself takes about 15 minutes to cook, potentially longer if you make black quinoa. Quinoa flakes, on the other hand, don’t take more than a minute and a half to cook, making them a wonderful breakfast or snack on the go.
Quinoa works well on its own, as a substitute for rice, or combined with other ingredients. With their sophisticated flavor profile and chewy texture, total grains are very easy to flavor with other flavors or incorporate into other ingredients. Due to its mild flavor, it can also be served savory or sweet.
By subscribing, you agree to the Terms of Use and Privacy Policy.
Everyday Health follows strict sourcing rules for the accuracy of its content, defined in our editorial policy. We use only reliable sources, aggregating peer-reviewed studies, qualified medical experts, patients with lived experiences, and data from leading institutions.