Short answer
Quinoa is incredibly good for you, eat it as much as possible!
Very healthy and numerous health benefits. A few harmful qualities may be associated, but only under certain circumstances such as an allergic reaction.
View Full Grading System
Category 'A'
Very healthy and numerous health benefits. Side effects are rare. Things rated an 'A+' are typically necessary for survival (for example, water).
Very healthy and numerous health benefits. A few harmful qualities may be associated, but only under certain circumstances such as an allergic reaction.
Very healthy and numerous health benefits. Harmful qualities may be associated, but aren't usually serious.
It is important to note that even the best things in life can become bad in immoderate amounts. So, although something may be rated an 'A+', overconsumption/overdoing can bring unwanted effects.
Category 'B'
Very beneficial to your health. Things rated a 'B+' may have a few harmful qualities to pay attention to.
Overall beneficial to your health. Things rated a 'B' may have some harmful qualities to pay attention to.
More beneficial to your health than not. However, harmful qualities are most likely associated and shouldn't be overlooked.
The main difference between category 'A' and category 'B' is the harmful qualities typically present in 'B' items. Serious side effects are usually uncommon, but are still possible and should be taken note of.
Category 'C'
Both beneficial and harmful qualities associated. Things rated a 'C+' are typically a bit more on the beneficial side. Still, moderation is important.
A fairly even ratio of beneficial and harmful qualities. Moderation is important. Very general topics that can lean towards both sides of the spectrum will be placed here as well. Rice, for example, can be good or bad depending on the type.
More harmful than beneficial. Side effects are common, especially when consumed/done excessively. Moderation is very important.
Category 'C' usually denotes to both good and bad qualities. When it comes to this category, it is important to keep this word in mind: moderation.
Category 'D'
Harmful to your health. Although benefits may be associated, the bad most likely outweighs the good. Moderation is very important.
Harmful to your health. A few benefits may be associated, but the bad outweighs the good. Moderation is extremely important.
Harmful to your health. Very few, if any, benefits are present. Things in this category should be avoided as much as possible.
Category 'D' is typically for things that are more harmful than beneficial. While consuming/doing something unhealthy once in a blue moon shouldn't hurt, we definitely recommend eliminating 'D' items as a regular part of your routine/diet.
Category 'F'
Category 'F' is for things that fail to bring anything beneficial to the table, and are very harmful to your health. We recommend completely avoiding anything in this category. Long-term side effects of 'F' items are usually very serious.
Category 'N'
'N' stands for neutral. Things placed into this category are generally (a) neither good nor bad for you, or (b) lack the necessary evidence to reach any conclusions.
Long answer
Quinoa is a high protein, nutrient dense ancient grain offering a ton of health benefits. While quinoa is nutritionally considered a whole grain, it is truly a pseudo-cereal. It is consumed as an intact grain seed without processing like other grains, although it can be ground into a flour to form other food products like pasta.
Nutritionally, quinoa contains a similar nutrient content as whole grains with a variety of vitamins, minerals, and fiber. These nutrients, along with its high protein of nearly 8 grams per cup, help to keep you fuller for longer decreasing overeating and snacking between meals. Less snacking and overeating can prevent obesity and the development of diabetes.
Quinoa is naturally gluten-free making it a great addition to meals for all - even those with Celiac disease. It contains a good dose of iron, B-vitamins, magnesium, phosphorus, potassium, calcium, manganese and vitamin E.
In a one cup serving, quinoa contains roughly 17% of the daily values for B1, B2, B5, B6, about 10% of folate and choline and 5% B3. B vitamins act as a necessary coenzyme in the Krebs cycle which produces energy in the body. Through vitamin B2 (riboflavin) this improved energy metabolism can reduce the frequency of migraines. B vitamins are also vital to the muscles, nerves and heart, along with regulation of the digestive system and production of red blood cells. B6 also helps to break down protein in foods.
Some of the minerals in one cup of quinoa include 58% manganese, 30% magnesium, 15% iron, 28% phosphorus, 18% copper, and 13% zinc. Manganese helps with both bone building and metabolism. Magnesium’s benefits are a long list including calming nerves/anxiety, relieving constipation and other digestive problems, regulating electrolytes, relieving muscle aches and preventing osteoporosis.
Quinoa also contains saponins, quercetin, and kaempferol. Saponins, a class of chemical compounds found abundantly in many plants, can lower cholesterol and reduce the risk of colon cancer. Quercetin and kaempferol are flavonoids which are anti-inflammatory, antiviral, cancer fighting, and anti-depressant.
With so many health benefits and few, if any, drawbacks, you really can't go wrong making quinoa a regular staple in your diet.
Need help choosing the right quinoa? This is our favorite.
Ingredients to be aware of
Benefits
- keeps you full longer
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contains vitamins and minerals
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decreased migraine headaches
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increased energy metabolism
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anti-inflammatory, antiviral, antidepressant
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boosts immune system
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improved digestion
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calms nerves/anxiety
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relieves muscle aches
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reduced cholesterol
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can prevent osteoporosis
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decreased risk of colon cancer
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gluten-free
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