Quinoa is widely praised by nutritionists and doctors as a natural food source with high nutritional value.
These small grains are distinguished by their unique fiber and protein content, which makes them superior to their competitors such as rice and oats, in addition to being low in calories (about 200 calories per serving) and rich in essential vitamins and minerals.
But despite these benefits, nutrition experts have warned that quinoa may cause unpleasant digestive problems for some people, especially those with sensitivities in the digestive system.
This problem is due to compounds called "saponins" (a plant-based chemical compound similar to soap) found in the outer layer of quinoa.
Nutritionist Sophie Medlin advises rinsing quinoa thoroughly before cooking to reduce these compounds.
Despite some warnings, quinoa remains an excellent food choice, providing about 8 grams of protein per serving. This complete plant-based protein contains all nine essential amino acids the body needs, making it particularly beneficial for vegetarians. It is also rich in fiber, which helps lower cholesterol, improve heart health, and reduce the risk of bowel cancer. Studies suggest that consuming an additional 10 grams of fiber daily can reduce this risk by at least 10%.
Quinoa also has a lower glycemic index than white rice, which means a slower and more gradual effect on blood sugar levels, making it useful for preventing type 2 diabetes.
Saponins are natural compounds found in several plants, such as potatoes, spinach, and chickpeas, but quinoa contains a higher concentration. When these compounds accumulate in the intestines, they can react with the intestinal wall, causing irritation and unpleasant symptoms. To avoid this problem, Medline recommends washing quinoa thoroughly. Most stores wash it before packaging, but not all. She also advises reducing the portion size for those who experience bloating and gradually increasing it, noting that symptoms are often related to portion size.
Quinoa is particularly beneficial for those with gluten sensitivity, as it's one of the few foods rich in fiber and protein that are gluten-free. Medline recommends using quinoa as a healthy addition to meals, not as a replacement for other foods. It's easy to incorporate into dishes and salads, and quick and simple to cook, making it a practical option for those looking to improve their diet.
