Is Quinoa Gluten-free?

Table of Content

• Introduction

• What is Gluten?

• What is Quinoa?

• Health Benefits of Quinoa

• Why Eat Quinoa?

• Is Quinoa Healthy?

• How can I eat Quinoa?

• Take Home Points

• FAQ on Is Quinoa Gluten-free

Introduction

If you have been searching for gluten-free grains, chances are that you have come across quinoa. Quinoa is one of the most popular grains that are naturally gluten-free. It is packed with more nutrients than other grains and studies demonstrate that it is relatively high in quality protein.   

Beyond being an ideal substitute for other gluten-containing grains, quinoa is rich in vitamins, plant compounds, minerals, and antioxidants. It is a great choice for people who want to boost nutrient content in their diet. Given that it comes with many health benefits some people refer to quinoa as a superfood.

What is Gluten?

Gluten is a form of protein commonly found in the wheat plant and in some other grains like barley, triticale, and rye. Although gluten occurs naturally, it can be extracted, concentrated and incorporated to other foods or products to boost protein content, texture and flavor.

There are two main forms of gluten in food, which are gladin and glutenin.

Gluten also has binding properties that helps to hold processed foods together and give them the desired shape. In other words, it acts like glue inside food.

When used with water, it has stretchy and sticky properties. For instance, it gives dough elasticity which allows it to rise during the baking process.

Some of the foods that usually contain gluten include:

·         Bread

·         Beer breakfast cereals

·         Pasta

·         Noodles

·         Soy sauce

·         Some gravy types

·         crackers

What is Quinoa?

Quinoa is a gluten-free pseudocereal plant that is available in different colours, such as pink, white, red, yellow, and black. Quinoa is available in many varieties. In fact, there are about 250 varieties of this grain.

Quinoa is a pseudocereal grain native to the Andean region of South America. Although most people normally eat the seeds of the quinoa plant, its leaves can also be consumed.

Health Benefits of Quinoa

Apart from being gluten-free and a nutrient-dense food, quinoa may also offer numerous health benefits. They include:

1.   Rich in nutrients

Quinoa is mostly cultivated because its seeds are edible. Although it is classified with other cereal grains, quinoa is a pseudocereal grain, which means its seeds are usually prepared and eaten like other grains.

A cup (185 grams) of cooked quinoa contains:

·         Fiber: 5 grams

·         Protein: 8 grams

·         Fat: 3.6 grams

·         Carbohydrates: 39 grams

·         Folate: 19% of the daily value (DV)

·         Iron: 15% of the DV

·         Manganese: 51% of the DV

·         Phosphorous: 22% of the DV

·         Magnesium: 28% of the DV

·         Vitamin B6: 13% of the DV

·         Vitamin E: 8% of the DV

·         Copper: 39% of the DV

·         Potassium: 7% of the DV

2.   High Antioxidant and anti-inflammatory plant content

Quinoa is loaded with numerous plant compounds that may benefit your health in a number of ways.

There are two main flavonoids in quinoa that have been well researched. They include quercetin and kaempferol. These two have anti-inflammatory qualities and can function as antioxidants in the body. Thus they can help to protect body cells from damage caused by unstable molecules known as free radicals.

Studies demonstrate that regular consumption of flavonoid-rich foods such as quinoa may improve overall health while protecting against disease and overall mortality.

Incorporating nutritious foods like quinoa in your regular diet is an excellent way to boost your total intake of flavonoids and other antioxidant plant compounds.

3.   Rich in fibre than other grains

The high-fibre content in quinoa makes it an ideal addition that may be beneficial to your health. A cup (185 grams) of cooked quinoa will give you about 5.18 grams of fibre. This means quinoa is higher in fibre than many other popular grains like brown rice.

Consuming fibre-rich foods like quinoa may help to support your digestive health by supporting regular bowel movements while increasing the beneficial bacteria in your gut.

Studies also demonstrate that eating foods rich in fibre can help you maintain a moderate body weight. Fibre helps to improve satiety. A combination of high fibre foods like quinoa with high protein foods may help to keep you full after a serving and may suppress cravings for unhealthy snacks.

4.   Quinoa is naturally gluten-free

People with health conditions related to gluten like celiac disease and non-celiac gluten insensitivity are not supposed to consume foods that contain gluten. If you are following a gluten-free diet, you should look for gluten-free alternatives to gluten-containing grains like rye, barley, wheat, and triticale.

Fortunately, quinoa is naturally gluten-free and will make a better choice for people who want to cut gluten from their diet. However, always remember to check the label to ensure that the product is free from gluten cross-contamination.

Unlike many gluten-free products that are made with refined ingredients, quinoa will offer other nutrients that are unavailable in other gluten-free diets. These include zinc, magnesium, fibre, and folate.

5.   Quinoa is rich in protein

Compared to other gluten-free grains, quinoa is significantly higher in protein content. A cup (185 grams) of cooked quinoa will give you about 8 grams of protein. This should go a long way to contribute to your daily protein requirement.

Some people refer to quinoa as a complete protein. This is because it contains all the nine essential amino acids that your body cannot produce on its own. However, some experts contend that quinoa shouldn’t be referred to as a complete protein because certain amino acids are in low amounts.

Experts thus recommend that you should try various protein-containing foods throughout the day to ensure that you receive all the essential amino acids in appropriate proportions.

You can combine quinoa with other plant-based foods like beans, vegetables, and tofu to conveniently make a plant-based meal that is rich in protein.

6.   Quinoa is packed with vitamins and minerals

Apart from being high in fibre, quinoa is also packed with essential minerals and vitamins that most people often lack in their diets.

It is now evident that both children and adults are not getting enough minerals and vitamins in their diet. Luckily, quinoa is a rich source of potassium, iron, folate, magnesium and phosphorus. In addition, quinoa is packed with essential vitamins like vitamin B6 and vitamin E.

It is worth noting that quinoa is also rich in some antinutrients, which include:

·         Tannins

·         Saponins

·         Phytic acid

These antinutrients bind with certain nutrients, such as iron and magnesium, reducing their absorption. Nevertheless, soaking, rinsing, or sprouting quinoa before cooking helps to reduce the antinutrient content and makes the minerals more bioavailable.

Why Eat Quinoa?

Given it is gluten-free and offers numerous health benefits when introduced to your regular meals, adding quinoa into your diet is a major milestone for your overall well being. Additionally, you can easily incorporate quinoa into your diet, which can make your eating plan more sustainable for a long period.

Another reason why you should eat quinoa is that it is very tasty and goes down well when combined with other foods.

Based on the quinoa type you have, it is important to rinse it thoroughly before cooking to eliminate saponins. These are normally found on the outer coating of quinoa and can be bitter tasting.

There are some brands of quinoa which are pre-rinsed, and thus shouldn’t be rinsed. You can also purchase sprouted quinoa brands, which contain a reduced antinutrient, and can boost nutrient absorption in the body.

Is Quinoa Healthy?

Based on their content in minerals, vitamins, fibre, and other essential nutrients, quinoa’s health benefits shouldn’t be overlooked and will make you crave for more on a regular basis. The highly enriched nutritional profile, making quinoa as a part of your regular diet will set you on the path towards your health goals in different ways like:

·         It contains anti-cancer properties due to its bioactive quinolic compounds.

·         Can help to reduce inflammation as it contains antioxidant compounds.

·         May help to regulate blood sugar as protein and fibre in quinoa slows carbohydrate digestion and prevents high post-meal glucose spike.

·         The high-fibre content in quinoa improves healthy bacterial growth and boosts digestion in the gut.

·         May lower cholesterol levels in people who are susceptible to cardiovascular disease.

·         It is suitable for people with celiac disease and gluten intolerance.

·         Can prevent anaemia as it is a good source of iron.

How can I eat Quinoa?

Quinoa is a versatile gluten-free grain that is easy to add into your diet, including breakfast. You can store a mixture of quinoa, chia seed, and oats in an airtight container to enjoy in the mornings.

Quinoa is also a great filler for stuffed peppers. Other ideas for adding quinoa into your diet include:

·         Mix it with a zesty salad to boost your iron intake

·         Blend it into a smoothie with almond milk, honey, banana and pineapple

·         Prepare a quinoa vegetable burger

·         Add it to a spicy peanut soup as a supper appetiser

Take Home Points

Quinoa is among the top healthy gluten-free grains that are also high in fibre, protein, minerals and vitamins that may offer numerous health benefits. It is an excellent option for people with celiac disease or gluten intolerance.

Whether you consume it as a side dish or incorporate it into your regular diet, you can still reap the many benefits that quinoa has to offer. Moreover, its quick preparation process makes it an excellent choice you can prepare with any meal.