Quinoa: all you need to know

Though used as a grain, quinoa (Chenopodium quinoa) is technically not a grain but the seed of the Chenopodium plant. Quinoa, pronounced “keen-wah”, is closely related to species such as beets and spinach. There are more than 120 species of Chenopodium but only three main varieties are cultivated, each producing white, red or black seeds.

The white quinoa has a mild, nutty flavour and it can be used as an alternative to rice, couscous or other grains. White, red and black quinoa are very similar in taste though red and black quinoa both have a slightly earthier flavour and more fibrous texture and are a little crunchier compared to white quinoa.

Gold of the Incas

Quinoa originated in the Andes and was successfully domesticated around 4000 years ago in countries such as Ecuador, Bolivia, Columbia and Peru, where it was a staple food of the South American diet. Archaeological evidence shows an earlier use of quinoa as a source of food in pastoral herding between 5200 and 7000 years ago.

The Incas held quinoa in high esteem and believed it to be sacred. Many traditional ceremonies surrounded its cultivation, harvest and consumption. They referred to it as chisaya mama, meaning the “mother of all grains”. Quinoa was also known as “the gold of the Incas” due to its reputation for increasing the stamina of Incan warriors. The Incan emperor would traditionally sow the first seeds of the season using golden tools.

Following Spanish colonisation, quinoa’s cultivation was suppressed and quinoa fields were burned and destroyed due to the seed’s association with non-Christian ceremonies and in order to force the Incas into submission. This began a 400-year decline in widespread quinoa cultivation; however, it continued to be grown by peasants in remote areas for local consumption.

Recently, quinoa has become increasingly popular as a health food in Western countries. In Peru, Bolivia and Chile, quinoa is now widely cultivated and the UN has even named 2013 the International Year of Quinoa. The Food and Agricultural Organization of the UN has identified quinoa’s high nutritive value and the important role it could play in the achievement of worldwide food security.

Nutrient dense

Quinoa has a high nutritional value, particularly when compared with common grains such as wheat. It is a good source of dietary fibre, contains all the essential amino acids and is a rich source of complete protein (12–18 per cent), making it valuable as a non-vegetarian source of protein. It is remarkably high in the amino acids lysine, cystine and methionine, which are typically low in other grains. It also has good quantities of calcium, magnesium, phosphorus, several of the B vitamins — particularly vitamin B₂ — and vitamins E and A; it contains more iron than any grain. Quinoa is also a good plant source of the essential fatty acids omega-3 and omega-6. As a result of its excellent nutritional value and, in particular, its high protein content, quinoa is being considered by NASA for long-term human space missions.

Many anti-inflammatory phytonutrients are also found in quinoa, making it useful in any inflammatory condition. The phosphorous and copper content is beneficial for bone building while the magnesium, vitamin E and folate can help enhance your cardiovascular health.

Gluten free and easy to digest, quinoa is an excellent option to replace gluten grains in the diet if you are gluten intolerant. Quinoa flour is also available and can be used as a substitute for wheat flour in wheat-free and gluten-free baking.

Culinary versatility

Quinoa is very versatile and can be cooked in the same way as rice and served with vegetables, legumes or meat. Use it as part of a casserole or pilaf or add it to your soups and salads. Quinoa grains or flakes can be served in the same way as porridge and make a high-protein breakfast food.

Quinoa is rinsed prior to packaging but it’s best to rinse it again before use.

Quinoa has a surface coating of saponins, a resin-like substance, and there may be traces of it remaining on the seeds. The presence of saponins is noticeable when rinsing quinoa if the water becomes “soapy” in appearance.

Abundant in antioxidants

The antioxidants quercetin and kaempferol are flavonoids found in concentrated amounts in quinoa. Studies have shown kaempferol helps to prevent arteriosclerosis by inhibiting the oxidation of LDL cholesterol, the “bad”’ cholesterol, and assists in preventing atherosclerotic plaque formation. A laboratory study conducted in 2005 demonstrated that quercetin and kaempferol also act synergistically in reducing the proliferation of cancer cells.

Red and black quinoa both contain high amounts of anthocyanins, antioxidant and anti-inflammatory compounds which help to protect against chronic diseases such as cancer, diabetes and heart disease. Quinoa is also a good source of manganese, a mineral that functions as a cofactor for the superoxide dismutase enzyme, which helps to protect the cell’s mitochondria from oxidative damage created during energy production. The copper content in quinoa also helps with this antioxidant enzyme.

Nutritional Profile

Vitamin & Mineral Profile: Cooked Quinoa

Source: United States Department of Agriculture
ndb.nal.usda.gov/ndb/foods/show/6430
Percent Daily Values (%DV) are for adults or children aged 4 or older and are based on a 2000-calorie reference diet. Your daily values may be higher or lower based on your individual needs.

Saskia Brown is a naturopath and health writer based in Sydney, Australia. Email her at saskia@saskiabrown.com or visit www.saskiabrown.com.