What is Quinoa? How Does it Compare to Other Grains?

You may have heard people term quinoa as a superfood loaded with essential vitamins and minerals. 

This nutrient powerhouse is the new craze in town, and, perhaps, you have it already included in your diet.  

Do you want to know more about this alkaline food, what nutrients you can get from it and why you feel so full after eating just a tiny portion? Read on.

Quinoa, originally from ancient South American Andes regions (Chile, Bolivia, and Ecuador), is a grain known for its impressive nutritional profile. The seeds are ordinarily white, although some variations come in yellow, black, and red. 

What is Quinoa, and How Do You Pronounce it? 

Quinoa (Chenopodium quinoa) is a plant belonging to the Chenopodiaceous family. You pronounce it as ‘keen-wah’. 

Both the seeds and leaves of this plant are edible.

The plant grows up to 3M in height and, like the seeds, comes in several color variations such as red, yellow, pink, and even purple. Its leaves start with a regular green hue but soon turn red or yellow as the plant matures.

It would interest you to know that there are more than 3,000 varieties of quinoa. White quinoa is the most common.

You may also find the tri-color variety, which contains a blend of red, black, and white.

Quinoa may have become popular in recent years, but it is an ancient food crop. It was first cultivated and used as food in the Andes about 7,000 years ago.

Over time, farming and consumption of quinoa expanded. As a matter of fact, only eight countries grew quinoa in the 80’s. However, as of 2015, approximately 95 countries globally grew and consumed quinoa.

Ancient Inca folk believed quinoa was sacred and referred to it as the mother grain. Like other grains, you can mill quinoa seeds into flour and make pasta, bread, and other baked goods.

The plant has excellent agronomic characteristics and high resistance to environmental stress such as salinity, frost, and drought. This unique alkaline food plant can grow just as well in loose, poorly-drained soils.

What is Quinoa A Good Source of?

The United Nations sectoral units on food and health, World Health Organization (WHO), and Food and Agricultural Organization (FAO) collectively acknowledge quinoa as the only grain food with a perfect balance of all essentials amino acids your body needs.

Note that different varieties of quinoa have various nutrient capacities. For instance, black quinoa has the highest vitamin E and omega-3 fatty acids content compared to the rest.

Quinoa is not known as a wonder food for nothing. Here is the nutritional profile of cooked quinoa. 

Note that the figures are per 100g portions of cooked quinoa.

 

Name	Amount per 100g	Unit
Dietary Fiber	2.4	g
Protein	4.4	g
Carbohydrates	21.3	g
Water	71.6	g
Energy	120	kcal
Saturated fatty acids	0.231	g
Vitamin E (alpha-tocopherol)	0.63	mg
Vitamin A	5	IU
Folate	42	µg
Sugar	0.87	g

Table 1: Nutritional Profile of Quinoa

In addition to this, quinoa is also rich in vitamins and minerals.

In perspective, it is an excellent source of phosphorus (152mg), potassium (172mg), magnesium (64mg), calcium (17mg), copper (0.192mg), and sodium (7mg).

Quinoa Nutritional Profile vs Other Foods

This grain has more protein, carbohydrates, and fats than other grains such as rice and oats. The extraordinary balance of these nutrients makes quinoa a highly nutritious, whole food.

The absence of gluten in quinoa makes it a great meal option for you if you are gluten-intolerant. Besides, the protein content in this superfood is of high quality and more balanced than that in soybean or wheat.

The high protein content in quinoa also makes it a great alternative to dairy products. 

The truth is, compared to meat, quinoa is a more viable source of proteins. It is also a great source of anti-inflammatory and anti-cancer phytonutrients.

So nutritious is this grain that the United Nations (UN) declared 2013 the international year of quinoa. 

These qualities of quinoa make it one of the best available food options to combat malnutrition in children and adults.

As of 2013, a staggering 50 million people globally were under-nourished. And it gets worse – more than 45% of deaths among children under the age of 5 is associated with malnutrition.

The benefits of quinoa doesn’t stop with nutrients and minerals.

If you are on an alkaline diet, consider eating quinoa as it is one of the few grains that are naturally alkalizing and help keep your blood at a healthy ph level. 

Protein Profile of Quinoa vs Other Grains

Quinoa is a rich source of these components. Dry quinoa, for instance, has 16% protein. This is quite a high protein content compared to other cereals such as oats (11.6%), barley (11.0%) and maize (13.4%).

According to the Food and Agricultural Organization (FAO), you can liken quinoa’s protein content to that of dried whole milk (casein). 

The World Health Organization (WHO) has also ascertained that this wonder food can provide slightly over 180% of the recommended daily intake of essential amino acids in adults.

Quinoa’s protein content deserves all the praise because it also has a high digestibility score. Proteins in raw quinoa are about 92% absorbable, while those in cooked quinoa are almost 95% absorbable.

Furthermore, quinoa is an excellent plant-based source of protein. It contains the amino acid lysine, which is absent in other plant-based proteins.

Other particular amino acids found in quinoa and lacking in other grains include histidine and methionine.

 A lot of plant proteins are incomplete, lacking in one essential amino acid or another. 

Nonetheless, if you are on a plant-based diet, eating quinoa will provide you with all the essential protein blocks you need.

Why is Quinoa Classified as a Grain?

Quinoa is classified as a grain because of its dietary provisions and similarity with grains. In addition, its method of preparation is identical to other grains.

Although not a complete grain since it is from a dicotyledonous plant, quinoa seeds are consumed as grains. Plus, their nutritional profile is almost similar to that of other grains.

Why is Quinoa Not a Grain?

Morphologically speaking and contrary to widespread knowledge, quinoa is a seed and not a grain. However, it is often referred to as a “grain” or more appropriately a “pseudo-cereal”.

Why then is it known as a pseudo-cereal?

Here are some reasons.

Similar Nutritional Profile with Grains

Seeds are Consumed as grains

Although not a complete grain since it is from a dicotyledonous plant, quinoa seeds are consumed as grains. Plus, their nutritional profile is almost similar to that of other grains.

More shocking is that quinoa comes from the family Amaranthaceae, which also includes Swiss chard, beet, and spinach. This places it further away from grains.

Quinoa is a dicot, whereas most grains are monocots

Additionally, many grains come from grasses and are monocots. Quinoa, on the other hand, comes from the flowering Chenopodium plant which is a dicot. 

Even then, it is more accurate to call quinoa a pseudo-cereal rather than a grain. Although such cereals (pseudo-cereals) are similar to grains in most ways.

Quinoa, unlike Grains is gluten-free

Quinoa is gluten-free, unlike most other grains. Although it is also just as high in vitamins, proteins, and other nutrients as whole grains.

You can liken it to buckwheat which is another pseudo-cereal.

Why is Quinoa a Complete Protein?

Quinoa is a complete protein because it has all nine essential amino acids. Amino acids are tiny blocks of compounds that make up proteins. These amino acids include:

• Histidine
• Isoleucine
• Leucine
• Lysine
• Methionine
• Phenylalanine
• Threonine
• Tryptophan, and 
• Valine

Additionally, the protein content in this pseudo-grain is superior to those of other cereal grains. 

Your body needs a total of 20 amino acids to function and grow optimally. However, of this number, only nine are categorized as essential.

Your body cannot manufacture essential amino acids; therefore, you need to obtain them through your diet. They are critical components in your overall well-being since they help regulate immune function and build muscle.

Why Is Quinoa So Filling?

Do you wonder why you feel full after just one portion of quinoa? Well, the secret lies in quinoa’s high fiber content. As a matter of fact, dry quinoa has almost twice as much fiber as most grains.

Conversely, cooked quinoa has less fiber content as it absorbs water. Even then, eating quinoa will fill you up faster and for longer. 

Depending on your sex and age, one serving of quinoa (185g) provides you with about 15% of your daily fiber requirement.

But how does fiber keep you full? 

Fiber-rich foods like quinoa absorb a lot of water and digest slowly in the body. Additionally, the high fiber content makes them more chewy. Therefore, you are likely to eat slower, less amounts and feel satiated faster.

Nonetheless, cooked quinoa has a high concentration of insoluble fiber such as cellulose. Although this doesn’t have the same health benefit as soluble fiber, it has been associated with a reduced risk of diabetes.

Even so, the amount of soluble fibers is still decent, making up for 1.5g for every 100g of quinoa. Soluble fiber helps reduce your blood sugar levels and also keep you satiated for longer.  

If you are on a weight loss journey, include quinoa in your diet. The high fiber content will keep your tummy full, suppressing your appetite in the process. This helps you control how much you eat and when you can eat.

The dietary fiber present in quinoa is also responsible for adding bulk to your food as it passes through the digestive tract. This helps alleviate constipation.

Conclusion

Quinoa, the wonder pseudo-cereal, is a worthy addition to your diet. Grown organically, quinoa is non-GMO and probably the most nutritious food on earth.

Apart from the nutrients mentioned above, quinoa is also high in antioxidants which help neutralize free radicals.

You can purchase some of it at your local grocery. It is super easy to prepare, delicious and again, quite filling.