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Quinoa is the only grain that is a complete protein (proteins that offer all nine essential amino acids), which are usually only found in meat and animal products. Other grains are missing lysine and isoleucine. These amino acids are essential, meaning that we cannot produce these amino acids in our bodies and must source them from foods. Lysine and isoleucine are building blocks for protein and helps in the conversion of fatty acids to energy in the body. Overall, eating quinoa is a great and easy way for vegetarians and vegans to get their protein needs.
With its high content of phytonutrients,
omega-3’s, and antioxidant flavonoids, quinoa can reduce the risk of heart
disease, anti-inflammatory illnesses, and certain cancers. Rich in fiber,
quinoa promotes the health of the digestive system and can further reduce the
risk of gastrointestinal cancers. For most people, reaching the 25g of fiber
per day recommendation is very difficult. One cup of quinoa has 5g of fiber,
about 1/5 of the recommendation. The protein and fiber combination can help
regulate blood sugar, decreasing the risk of type 2 diabetes.
Like most grains, quinoa has a high amount of
iron and certain B vitamins. Unlike most grains, quinoa is high in manganese.
Manganese is possibly effective for reducing the risk of osteoporosis when used
with zinc, calcium, and copper (quinoa serving as a good source of the latter
two minerals).
Because quinoa does not belong to the wheat, barley, or rye family, it is considered allergen friendly. Quinoa is gluten-free, which means it can fit into a healthy gluten-free diet for those who are intolerant or have Celiac disease.
Quinoa is offered every day in our
residential dining halls. Top off your salad with quinoa, add it to soups, or
mix it with vegetables to get the benefits the super-food has to offer!
Kelli Wood, Meredith College Dietetic Intern
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