What Happens to Your Body When You Eat Quinoa Every Day

Quinoa's popularity has grown over the years as more people search for nutritious whole grains to add to their diets. Quinoa's health benefits are hard to overlook and will make you want to start eating more of it. Many call quinoa the optimal "super grain" because it's loaded with protein, fiber, antioxidants and numerous other nutrients.

The South American Andes indigenous people cultivated quinoa as far back as 5000 BCE to 3000 BCE. The Inca civilization deemed it sacred. Quinoa cultivation and use waned in urban areas during the Spanish colonial period, but many quinoa varieties—including white, red and black—continued to be grown on communal lands. Worldwide production and consumption has increased hugely in recent decades due to quinoa's crop hardiness and nutritional value. Of course, its easy preparation and fluffy texture make it ideal for just about any mealtime. If you're wondering what health benefits you can reap from eating quinoa, keep reading.

Why We Love Quinoa

It Might Contain Anti-Cancer Properties

Quinoa's bioactive compounds—phenolic compounds, polysaccharides and saponins—may have anti-inflammatory and antioxidative effects. Laboratory studies on polysaccharides, in particular, suggest that these components may help protect cellular health and prevent certain types of cancer, such as liver and cervical cancers. However, more research is needed to confirm this in humans.

It May Reduce Inflammation

Polysaccharides and saponins aren't the only antioxidant compounds found in quinoa. This grain also contains flavonoids and polyphenols. The antioxidant properties of these compounds may help protect your cells from oxidative damage and reduce inflammation.

It Can Help Regulate Blood Sugar

The nutrients in quinoa may be beneficial in regulating blood sugar. In one small study, participants over 65 with blood glucose levels between 100 and 125 mg/dL consumed quinoa for four weeks—the results indicated a significant reduction in glucose and slight weight loss. The researchers suggest that eating quinoa to replace other complex carbohydrates may be a preventive measure against type 2 diabetes.

Protein and fiber contribute to quinoa's low glycemic index. Phenolic compounds are also present, slowing carbohydrate digestion to prevent a high post-meal glucose spike.

It May Smooth Digestion

As mentioned above, quinoa is packed with fiber, a critical nutrient for healthy digestion. Consuming quinoa may also increase healthy bacterial growth in the gut microbiome, since fiber nourishes those beneficial bacteria.

It May Lower Cholesterol

People at risk for heart attack, cardiovascular disease and stroke can benefit from eating more quinoa to help manage their cholesterol levels. The fiber content in quinoa may help reduce LDL cholesterol levels.

It Is Suitable for Celiac Disease

Awareness of celiac disease and gluten intolerance has become more prevalent. For those following a strict gluten-free diet, quinoa has proven to be a good alternative to gluten-containing grains.

Quinoa seeds contain gluten-free protein with ample amino acids. Malting the quinoa seeds—a process involving soaking and germination—enhances nutrient absorption. The amino acids, simple sugars and fatty acids released during malting move more easily through your intestine when consumed.

It May Prevent Anemia

People who do not eat enough iron-rich foods, experience chronic blood loss or routinely do rigorous exercise may have iron deficiencies. Iron-deficiency anemia often leads to symptoms like fatigue, paleness, dizziness, brittle nails and weakness.

It is estimated that 25% of people worldwide have anemia—50% of which occurs from iron deficiency. Quinoa may help compensate for this nutrient in vegans and vegetarians; dietary sources of iron—like quinoa, leafy greens and red meat—are conducive to building up this essential mineral in the body.

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Nutrition Information

Quinoa is a nutritious choice for people looking for plant-based protein sources—it's a complete protein, containing all nine of the essential amino acids. Plus, its dietary fiber may improve your digestion, and both fiber and protein can help make you feel more satiated than other grains.

People who eat quinoa also consume a healthy dose of manganese, folate, zinc, iron, phosphorus, magnesium and vitamin B1. Quinoa's complete essential amino acid profile has put it in the spotlight. Experts have even gone so far as to suggest quinoa could deliver a solution to the world's malnutrition crisis. Your body receives the following nutrients from a 1-cup serving of cooked quinoa.

• Calories: 222
• Carbohydrates: 39 g
• Dietary fiber: 5 g
• Total sugar: 2 g
• Added sugar: 0 g
• Protein: 8 g
• Total Fat: 4 g
• Saturated Fat: <1 g
• Cholesterol: 0 mg
• Sodium: 13 mg
• Magnesium: 118 mg (28% DV)
• Folate: 78 mcg (20% DV)
• Iron: 2.8 mg (15% DV)
  

^{*Sugar in quinoa is naturally occurring}

Is Quinoa Safe for Everyone?

Quinoa is a gluten-free, protein-filled, whole grain, so it is safe for most people to eat. However, there is a chance that purchasing prepared quinoa could come in contact with other gluten-containing grains. That does not mean it should be avoided, but to cook it from scratch if you have celiac disease or gluten sensitivity. Allergies to quinoa are rare, but if it causes symptoms, it should be avoided.

Quinoa is high in fiber, which can be problematic and cause discomfort for those with inflammatory digestive conditions. When increasing fiber in the diet, do so slowly and stay hydrated to avoid constipation.

5 Ways to Enjoy Quinoa

Quinoa's versatility makes it easy to add to meals, including breakfast. You can store a quinoa, oat and chia seed mix in an airtight container for warm and hearty oatmeal. Quinoa is also an excellent filler for stuffed peppers or as a meal-prepped side dish—just prepare quick-cooking quinoa beforehand to speed things up.

Some other ideas for incorporating quinoa into your diet:

• Toss it into a zesty salad for an additional boost of iron.
• Blend it into a smoothie with pineapple, banana, honey and almond milk
• Use it in a veggie burger with other plant-based ingredients like sweet potatoes and black beans.
• Stir it into soup instead of rice.
• Plan a delicious and satisfying breakfast by baking it into mini omelets with eggs.

Quinoa has a mild, nutty flavor you can enjoy at any time of the day. Get creative with this ingredient and make it a staple in your daily meal plans.

Recipes to Try

Chicken Fajita Quinoa Bowl

5.0

Crunchy High-Protein Quinoa Bites

5.0

Almond Butter-Quinoa Blondies

4.7

Our Expert Take

Quinoa is a great whole grain with a high fiber content for optimal digestion, steady blood sugar and lower cholesterol, among other potential benefits. It is also an excellent grain option for people with celiac disease. Whether you eat it as a side dish or incorporate it into different recipes, you can reap quinoa's many health benefits, and its quick cook time makes it an excellent choice for any meal.