Yes, quinoa is popular and delicious. But is it actually good for you?
While there's no denying quinoa's popularity - the market size of the grain reached a staggering $382 million last year, after all, one can still debate some of the reasons for it. For instance, some argue that quinoa is popular because it tastes good. Others because it's so versatile and has been a staple in some parts of the world for a long time. Some point to the trendiness of the food due to celebrities like Katy Perry, Jennifer Aniston, Tracee Ellis Ross, and Zoe Saldana all publicly touting it.
But perhaps the most likely explanation for its enduring approval comes down to the fact that quinoa offers many health benefits. "Quinoa is popular because it contains more protein, omega-3 fatty acids, and fiber than many other grains that we consume regularly," says Abby Langer, a clinical nutritionist, registered dietitian and founder of Abby Langer Nutrition.
Is quinoa good for you?
Because of such ingredients and associated benefits, Langer says there's no question that, "yes, quinoa is good for you." But quinoa isn't just a good source of protein, omega-3's and dietary fiber. The whole grain is also rich in antioxidants, which have been shown to reduce one's risk of heart disease and certain cancers.
"Quinoa is also a good source of iron, folate, manganese, magnesium, and it is gluten-free, making it a very healthy option for many individuals," says Dr. Uma Naidoo, director of nutritional and lifestyle psychiatry at Massachusetts General Hospital and the Harvard-trained nutritional psychiatrist behind “Calm Your Mind with Food." She also points out that the amino acids in quinoa are key for muscle development and for supporting overall immune health. "Unlike many other whole grains, quinoa is a great source of lysine - yet another essential amino acid that is necessary for protein synthesis," she adds.
Is quinoa better for you than rice?
With so many advantages, some suggest quinoa is better for you than rice. There's a case to be made since quinoa is considered more filling and it has more protein and significantly more fiber than rice. And with it being gluten-free, quinoa is also a more suitable option for people with conditions such as celiac disease. But Langer says it doesn't have to be an either/or choice for most people. "Both quinoa and rice can be part of a healthy diet," she says.
It also matters significantly which type of rice quinoa is being compared to. "If we largely consume white rice, we won't gain most of the potential benefits the grain has to offer," Naidoo says.
Jill Weisenberger, MS, RDN, a Virginia-based registered dietician and author of "Prediabetes: A Complete Guide," agrees. She says that brown rice, for instance, is a great alternative and is "another good-for-you whole grain." She also points out that brown rice is "less expensive and easier to find than quinoa," but has the disadvantage of taking longer to cook.
Are any downsides to quinoa?
Quinoa's slightly higher price tag is one of only a handful of downsides, however. Another is that the outer coating of quinoa seeds contain saponin compounds, which cause mild allergic reactions in some people.
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Naidoo points out as well that anytime someone suddenly adds a lot of fiber or protein to their diet, such as when eating a lot of quinoa, it's possible "to experience feelings of bloating, cramping or even constipation." Because of this, she advises adding new dishes like quinoa to one's diet "slowly and to drink plenty of water as you do." She also explains that, like all grains, quinoa can impact blood sugar levels, so "persons with health conditions should consult with their personal physician and healthcare team to ascertain the healthiest foods for them."
But people who don't have gastrointestinal issues or other pre-existing conditions generally needn't worry. "Quinoa is a wholesome food and can be eaten often," says Weisenberger. "The only problem associated with most people choosing it every single day is that when you do, you miss out on a host of other wholesome starchy foods." Langer agrees on both points and recommends "having a variety of foods in your diet to ensure that you fill all nutritional gaps."