This High-Protein Grain Makes For A Killer Rice Substitute, Nutritionists Say

Quinoa is a flowering plant of the amaranth family that originated in the Andes Mountains of South America. This plant produces edible seeds in a variety of colors, such as red, black, and white. Once the seeds are harvested, they are processed to remove their external coating of saponins (bitter-tasting compounds that act as a natural pesticide for the plant).

Quinoa seeds act like a grain when cooked, certified dietitian and nutritionist Isabel Smith, R.D., CDN, previously told mindbodygreen. Quinoa is considered to be a whole grain; however, since it’s technically a seed, it’s actually a pseudocereal—a food that can be used in a similar way to cereal grains.

“Quinoa has a mild, nutty flavor and a chewy texture. It’s easy to include in your diet because it's so versatile,” says Jen Scheinman, M.S., RDN, a functional nutrition coach.

While it tends to be more expensive than other grains, such as rice, the steeper price tag may be worth it since it’s a high-quality source of nutrition. It’s a gluten-free whole grain that is low in fat and a great source of fiber, protein, vitamins, minerals, and antioxidants.

“Quinoa is a nutrient-dense food, meaning it contains a variety of nutrients important for our bodies,” says Jordan Hill, MCD, R.D., CSSD, a registered dietitian nutritionist who specializes in sports dietetics.

Summary

Quinoa is a gluten-free grain with a mild, nutty flavor. It's a solid source of nutrients including protein and fiber, though it often comes at a pretty high price tag.

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1.

It provides a wide range of both macro and micronutrients.

Quinoa1 is a nutrient-dense food that offers protein, fiber, complex carbs, and several vitamins and minerals, says Hill.

For instance, the functional food2 provides vitamins such as folate, vitamin B6, vitamin E, Hill explains. Quinoa is also rich in many minerals like magnesium, phosphorus, iron, and zinc that tend to be lacking in many Americans' diets3, says Scheinman.

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2.

It’s a high-quality source of protein

What’s unique about quinoa is that it provides all of the essential amino acids4 we need to get from food, making it a complete protein, says Jessica Cording, M.S., R.D., CDN, INHC, a dietitian, health coach, and author of The Farewell Tour.

Unlike animal protein, Scheinman explains that very few plant-based foods are complete proteins. This makes quinoa particularly beneficial for people following vegetarian or vegan diets, or those looking to increase their protein intake, Hill adds.

In fact, a recent study notes that quinoa has a higher protein content and better amino acid distribution5 than other cereal grains.

RELATED READ: How To Eat More Protein: Tips, Foods, & A Sample Meal Plan

3.

It's rich in antioxidants.

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Quinoa also happens to be gluten-free11, which makes it a great grain for people with celiac disease or gluten sensitivity, says Scheinman.

Unlike many gluten-free foods that contain refined and highly processed ingredients, quinoa can make for a healthy addition to a gluten-free diet.

6.

It can support weight loss.

Quinoa is high in fiber and protein, which is great for keeping you full, says Scheinman. Quinoa is a healthier alternative to refined carbohydrates and can be a part of a healthy and balanced diet that supports weight loss, says Hill.

“While quinoa can be a part of a healthy weight loss plan, portion control and overall dietary balance are key. The way quinoa is prepared and the ingredients it is paired with can determine its impact on weight loss,” Hill adds.

How much quinoa you should eat will vary depending on your calorie needs and health goals, says Hill. Standard dietary guidelines12 recommend that carbohydrates make up 45% 65% of your total caloric intake, she adds.

As a general guideline, Hill recommends a portion of 1/2 cup (93 grams) to 3/4 cups (139 grams) of cooked quinoa. If you’re on a low-carb diet, a smaller portion of 1/3 cup (62 grams) to 1/2 cup (93 grams) should suffice, says Cording.

Cording recommends pairing your portion of quinoa with other sources of protein, such as fish, poultry, eggs, tofu, tempeh, beans, or lentils, to help ensure you’re getting 25 to 30 grams of protein per meal. To make it a complete meal, she recommends loading up non-starchy vegetables and some healthy fats too, such as avocado.

Summary

Quinoa is safe to eat daily, and the recommended serving size is about 1/3 cup (if you're on a lower-carb diet) to 3/4 cups.

Because it's so nutritious, quinoa makes a great substitute for other carbs like white rice or pasta, says Scheinman.

When you compare the health benefits of quinoa and brown rice, quinoa comes out on top. Quinoa1 has more protein than brown rice (8 grams compared to 3) and more fiber (5 grams compared to 1), Ginger Hultin, RDN, spokesperson for the Academy of Nutrition and Dietetics, previously told mindbodygreen. 

But do you really have to choose one over the other? Not necessarily. Both quinoa and brown rice can be part of a healthy diet. It’s important to maintain a varied diet that incorporates multiple whole grain options like quinoa, brown rice, whole wheat, oats, and barley, says Hill.

Uncooked quinoa can generally be found in the grain aisle of grocery stores, near the dry rice and pastas, says Uma Naidoo, M.D., a nutritional psychiatrist and author of This Is Your Brain on Food.

When you buy quinoa, try to opt for organic, fair trade varieties, to reduce your carbon footprint and ensure the growers receive equitable compensation.

You may also find cooked quinoa in the prepared foods section of stores, but make it a point to check the ingredient label before you buy it—some stores may drizzle prepared quinoa with processed seed oils, which can be harmful to your health, says Naidoo.

Store uncooked quinoa in a cool, dry place, such as in your pantry. Make sure you keep it in a sealed, air-tight container.

Quinoa is great for meal prepping. When you cook it, you can make a larger quantity and use it for multiple meals. Simply store it in an air-tight container in the fridge. Cooked quinoa can last up to five days in the fridge.

Quinoa can sometimes be hard to digest; however, sprouting it can help soften it so your body doesn’t have to work as hard to digest it, says Cording. She recommends soaking the quinoa for six to eight hours in filtered water and then draining it over a fine colander or cheesecloth.

Some people may also have an allergic reaction13 after eating quinoa. This may be caused by the saponins that are found in the seed’s protective coating. While the saponins are generally removed when quinoa is processed, traces of it may remain. Running uncooked quinoa under cold water for a minute or until the water runs clear usually takes care of the saponin residue, says Cording.