Why Is Quinoa a Superfood? What Is Quinoa?

Quinoa is a tiny edible seed from the Chenopodium quinoa plant. It is rich in nutrients, including complete protein with 9 essential amino acids, B vitamins and dietary fibre. Although commonly referred to as a grain, quinoa is technically a seed, not a grain.

In Singapore, the three main types of quinoa are red, black and white. These are often sold together as tricolour quinoa. When cooked, quinoa becomes light, fluffy, and slightly chewy. White quinoa is the softest and fluffiest, red quinoa has a chewier texture, and black quinoa is the crunchiest.It has a slightly nutty flavour and can be added to a variety of dishes, including oatmeal, soups, salads, and more.

Why is Quinoa a superfood?

Cooked quinoa contains good carbohydrates, complete protein and healthy fats. In an average serving, carbohydrates make up roughly 71 percent, protein around 14.6 percent and fats approximately 14.2 percent.

The carbohydrates in quinoa are mostly complex starches that provide sustained slow-releasing energy throughout the day. Its fat content consists of polyunsaturated fatty acids, including omega-6 and omega-3, which support overall health, enhance brain functions and offer anti-inflammatory benefits.

Cooked quinoa also contains more protein than many other cereal grains such as rice or barley. It provides complete protein, that is all nine essential amino acids which are the building blocks of protein. This complete protein is important for tissue growth, development and muscle repair. Not many other seeds/grains contain all 9 essential amino acids like quinoa does.  

Quinoa’s fibre content is higher than that of brown rice, making up about 10 percent of its dry weight. Most of this is insoluble fibre, which helps reduce the risks of diabetes, high cholesterol and inflammation.

Quinoa also contains beneficial plant compounds such as phenolic acids, saponins, betacyanins and flavonoids. These antioxidants support the immune system, slow the aging process and help fight inflammation.

Additionally, quinoa is a good source of important vitamins and minerals, including B vitamins like folate (B9), magnesium, iron, zinc and phosphorus. These nutrients help strengthen the bones, improve immunity and support healthy nerve and muscle function as well as red blood cell production.

Other Health Benefits of Quinoa

Quinoa is often used as a healthy substitute for white rice or other grains. It has a low glycemic index of 53, which means it does not cause a sharp rise in blood sugar levels. This makes it an ideal replacement for white rice and a healthier staple for people with chronic lifestyle conditions such as diabetes, hypertension or cardiovascular disease.

Quinoa is also naturally gluten-free, making it a good option for those with wheat allergies, celiac disease or gluten intolerance.