Quinoa Health Benefits, and Tips to Prepare This ‘Superfood’

Quinoa is a plant that’s been used for centuries in the Andean region of South America. It was traditionally used as a grain or ground into flour to make breads, soups, and fried or cooked meals.

Over the past decade, quinoa’s popularity has grown around the world. In 2013, the United Nations (UN) General Assembly declared it the “International Year of Quinoa.” The UN did so to recognize quinoa’s nutritional value and its ability to adapt to different regions and climates. 

Read on to learn more about what makes quinoa special, its health benefits, and ways to mix it into recipes.   

What is quinoa?

Quinoa is considered a pseudograin or pseudocereal. Quinoa, like cereals, is actually a seed. The seeds come in several colors, including white, red, and black.

Many people use quinoa to replace other grains in recipes. Quinoa is a whole grain that can be made into a flour and cooked. And since it has been relatively unchanged for hundreds of years, it’s also considered to be an ancient grain. 

Whole grains contain many important nutrients, including B vitamins, fiber, and protein. They’re also an important source of carbohydrates — complex sugars your body needs for energy. Whole grains have a carb-to-fiber ratio of at least 10 to 1. This means that for every 10 g of carbs, there will be at least 1 g of fiber. 

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One of the reasons that quinoa gets called a “superfood” is because it has a lot of protein. Quinoa is considered a “complete” protein because it contains the nine essential amino acids that the body can’t make on its own. And this makes quinoa quite unique. Alongside soybeans and seaweed, quinoa is one of the few plant-based proteins that has all of these amino acids.

Is quinoa a protein or carb?

The short answer is that quinoa has both protein and carbohydrates. As we’ve seen, classifying quinoa is a bit tricky since it has a uniquely rich and diverse nutritional profile. So it doesn't fit neatly into one specific category.

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Quinoa nutrition

Quinoa is loaded with fiber, protein, and essential amino acids. Plus, it’s high in many beneficial nutrients, including:

• Thiamine

• Riboflavin

• Vitamin B6

• Folate

• Iron

• Magnesium

• Phosphorus

• Zinc

• Copper

• Manganese

• ALA, a type of omega-3 fatty acid

Is quinoa actually better for you than rice?

The short answer is that quinoa is more nutrient dense than white rice. Quinoa stands out thanks to its carb-to-fiber ratio and its benefits as a complete protein. But both rice and quinoa can be nutritious parts of a well-balanced diet. 

Here’s a side-by-side comparison of 1 cup of cooked quinoa versus white rice.

What are the health benefits of quinoa?

Quinoa is both tasty and nutritious. And there are some promising links between whole grains like quinoa and different health benefits. Here’s a closer look at what the research shows about four possible health benefits of quinoa. 

May help lower the risk of Type 2 diabetes

If you live with diabetes, you know how important it is to manage your blood sugar. And your diet is a big part of blood sugar management. 

In general, you want to eat foods that are low to medium on the glycemic index (GI). Foods with lower GI scores — like quinoa — can help you avoid large spikes in your blood sugar. Part of the reason quinoa won’t cause your blood sugar to spike is because it has lots of fiber and protein. 

Quinoa may even help lower your risk of developing Type 2 diabetes in the first place. Again, this possible benefit is because it’s a low GI food. A large review of studies concluded that eating 2 servings of whole grains — including ancient grains like quinoa — was linked with a 20% lower risk of developing Type 2 diabetes.

May improve heart health 

Similar to how diet plays a big part in managing blood sugar levels, what you eat is also very important for your heart. Eating a heart-healthy diet can help lower your risk of heart disease. 

Fiber is a main reason whole grains are great foods to boost your heart health. And quinoa contains over 5 g of fiber per cup. 

A large review of studies found a link between having 3 servings of whole grains per day and a 20% lower risk of cardiovascular heart disease. More research is needed to say how long term quinoa’s possible heart-health benefits are. But its low GI sore and high amounts of fiber and nutrients make it a healthy option for most.  

Might protect against some types of cancer

No one food can prevent or cure cancer. But there’s lots of quality research on the link between whole grains and reduced risk of cancers of the digestive system. This includes esophageal, stomach, and colorectal cancers. 

Wondering about why the lower colon cancer risk? Again, fiber plays a big role. High-fiber foods like quinoa help keep your bowel movements regular and your gut microbiome healthy.

One in vitro study found a link between quinoa peptides (chains of amino acids) and a lower production of cancer-related cells in human colon cell lines. But more research is needed to figure out exactly how this may apply to humans.

May improve gut health 

The fiber in quinoa works like a prebiotic to help out the “good” bacteria in your gut. And this is an important part of gut health. 

Quinoa is also gluten free. So it can be a particularly good choice for people who have a gluten intolerance or celiac disease and need to avoid wheat and other grains with gluten.

Does quinoa help with weight loss?

Quinoa may help you manage your weight over time. In general, people who eat a diet high in fiber tend to have lower weights. And quinoa certainly checks that box. But more research is needed to better understand how quinoa fits into the weight-loss puzzle. 

The high-fiber content of quinoa means that it may make you feel full for longer and lessen your appetite. This is especially true in comparison to refined grains as well as highly and ultra-processed foods, which tend to be high in calories and low in nutrition. 

In fact, some research suggests that there’s a connection between whole grains like quinoa and body mass index (BMI). But it’s tough to make definitive conclusions from this research because other factors may be at play. For example, people who tend to eat whole grains may have other lifestyle habits that help them manage their weight. 

What’s the healthiest way to eat quinoa?

Quinoa’s nutty flavor and chewy texture make it a great addition to your table. You can cook quinoa in many different ways without compromising its nutrient content.

“Quinoa retains its nutritional value regardless of how it’s cooked,” said Matthew Landry, PhD, RDN, assistant professor of population health and disease prevention at the University of California, Irvine. “Differences between cooking methods are negligible, and no one method is better than the others.”

You typically want to start by rinsing quinoa with water and draining it. Once you’ve washed it, you can use it in sweet or salty dishes.

“Quinoa is pretty versatile,” Landry said. “Often you can swap it with rice or other grains in your dishes. Quinoa can also make dishes heartier, like in salads or soups and stews.” 

Quinoa recipe suggestions

There are lots of quinoa recipes out there. Here are a few ideas to get you started:

• Soup: Add ⅓ cup quinoa to 4 cups of chicken broth, chopped vegetables, and shredded chicken for a hearty chicken and quinoa soup.

• Breakfast bowl: Drizzle maple syrup or honey over cooked quinoa. Top with fresh berries, chopped fruit, and nuts.

• Salad: Mix cooked quinoa with black beans, corn, salsa, cumin, and lime juice for a flavorful Tex-Mex salad. Or top any garden or Greek salad with a few tablespoons of cooked quinoa.

• Rice: Substitute quinoa in your favorite rice recipes, such as fried rice or slow cooker casseroles.

• Side dishes: Serve quinoa alongside grilled salmon or baked chicken.

Is it OK to eat quinoa every day?

“Quinoa is generally healthy to eat every day,” said Landry. “However, it’s important to maintain a varied, well-rounded diet to make sure that you’re getting a broad range of vitamins and minerals.”

A balanced diet includes: 

• Fruits

• Vegetables

• Whole grains

• Lean protein

• Low-fat dairy options

• Healthy oils

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Written by:

Ana Gascon

Ana Gascon has over 15 years of writing and editing experience, with 8 years in health and medical content work. She is a versatile health and medical content creator who writes about acute conditions, chronic diseases, mental health challenges, and health equity.

Edited by:

Alex Eastman, PhD, RN

Alex Eastman, PhD, RN, is a California-based registered nurse and staff medical editor at GoodRx, where he focuses on clinical updates and Latino health.

Reviewed by:

Patricia Pinto-Garcia, MD, MPH

Patricia Pinto-Garcia, MD, MPH, is a medical editor at GoodRx. She is a licensed, board-certified pediatrician with more than a decade of experience in academic medicine.

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