Suddenly quinoa is everywhere. It is so healthy that you would be crazy not to eat it. Is the miracle grain the new superfood or is it just another hype?
Quinoa is a plant with red or orange plumes. The seed looks like corn and the leaves look like spinach. Only the seeds are edible. A quinoa plant can grow up to two meters. Quinoa is originally from the Andes mountains, where it has been grown for centuries. Meanwhile, it is also grown in several European countries including Belgium, especially after the World Health Organization brought quinoa to the attention in 2013.
Strictly speaking, quinoa belongs to the seeds, but it is mainly eaten to replace grains. This pseudo grain is praised for its nutritional value. It is a good source of protein (14 grams / 100 grams), but the high protein quality is especially noteworthy. It contains all essential amino acids, making it a full-fledged protein source.
In addition, quinoa contains a lot of fiber and different vitamins and minerals. Especially the magnesium, iron, zinc and copper content really catches the eye. Of the vitamins, vitamin B2 and E are particularly well represented. It is also a good source of antioxidants.
How should we interpret this?
Quinoa has a number of advantages compared to other grains. The high protein content and the good protein quality, which is comparable to meat or egg, is a strong point. Legumes also have a high protein content, but lower protein quality. Only soy can compete with this.
However, this is not a plus for most people. On average, we already absorb too much protein via our diet. For vegetarians and vegans however, who have to pay attention to the intake of proteins, quinoa is a good meat substitute, just like legumes. That it is also a good source of iron, zinc and copper, is a nice bonus. Just for the sake of variety, quinoa deserves a place in our kitchen. You can eat it instead of potatoes, whole wheat pasta or rice.
But the status of superfood is exaggerated. The limited number of studies that I could find also show this. No food contains all the nutrients we need. A quinoa diet is therefore not a good idea.
Conclusion
Quinoa is not a grain, but a seed that looks like grain. It is not superfood either (they do not exist), but quinoa certainly deserves a place in a healthy, varied diet. It can be used to alternate with whole grain cereals and it is a great meat substitute.
Sources:
-FAO & CIRAD. 2015. State of the Art Report of Quinoa in the World in 2013, by D. Bazile, D. Bertero & C. Nieto, eds. Rome.
-Gordillo-Bastidas E, Díaz-Rizzolo DA, Roura E, Massanés T, Gomis R (2016) Quinoa (Chenopodium quinoa Willd), from Nutritional Value to Potential Health Benefits: An Integrative Review. J Nutr Food Sci 6: 497. doi:10.4172/2155-9600.1000497