Can You Eat Quinoa on a Paleo Diet?

Quinoa is an ancient herbaceous plant from the Andean region of South America. A strict paleo diet excludes pseudo-grains like quinoa because it contains antinutrients.

Quinoa is a delicious seed that has exploded in popularity in the 21st century. Over 120 countries grow quinoa, and the food is readily available in most grocery stores. Many people enjoy quinoa for its numerous health benefits. 

But is quinoa paleo? Read on to learn if and how you can incorporate quinoa into the Paleolithic — or paleo — diet. 

Quinoa (Chenopodium quinoa) is an ancient herbaceous plant from the Andean region of South America. Humans have harvested this plant since at least 5,000 BC. For example, the Inca civilization regarded quinoa as a sacred food. Demand for quinoa declined during the Spanish colonial period, but interest in the plant has surged globally in recent years. 

Many people believe quinoa is a grain because of the plant’s purple-red and yellow grass-like appearance. But the plant belongs to the spinach and sugar beet family, so experts classify it as a pseudo-cereal. The quinoa plant produces a nutty-flavored seed that you can cook like rice. People use this versatile pseudo-grain in many dishes, including breakfast cereal, bread, cakes, pancakes, and soups. 

Quinoa has gained a reputation as a nutritious and gluten-free alternative to true grains. Research suggests this food has anti-inflammatory and antioxidant properties, along with many other health benefits. 

Given quinoa’s recent trendiness and reported health benefits, you may wonder if this food can fit into a paleo diet. 

Before diving into this question, it’s essential to understand the basic requirements of the paleo diet. This method has become incredibly popular in the last decade. The diet encourages people to imitate the eating patterns of Stone Age hunters and foragers instead of consuming modern-day processed foods. 

The paleo diet traditionally consists of around 35% carbohydrates, 35% fats, and 30% proteins. The method allows you to eat these food groups based on modern interpretations of Stone Age diets:

• Eggs
• Fish
• Fruits
• Meats
• Nuts
• Vegetables 

Foods prohibited by the paleo diet include:

• Dairy products
• Grains
• Legumes
• Some oils 
• Processed sugars 
• Salt

Because quinoa isn’t a true grain, you may be tempted to include it in your paleo diet. But a strict paleo diet excludes pseudo-grains like quinoa and chia because these foods have compounds that paleo followers refer to as “antinutrients”. 

Quinoa contains the antinutrient saponins. These bitter-tasting compounds have antioxidant, antimicrobial, antinutritional, and antiviral properties. Saponins are traditionally extracted from quinoa during the manufacturing process. 

Additional antinutrients in quinoa and other pseudo-cereals include lectins, phytates, and tannins. Some people believe that antinutrients inhibit the absorption of essential nutrients. Research indicates that these compounds may have adverse effects if consumed in isolation or in excessive quantities. But there’s no conclusive evidence that they are harmful when eaten in traditionally prepared, whole foods. 

Despite the inconclusive evidence about antinutrients, you shouldn’t consume quinoa if you want to follow a strict paleo diet. 

While many paleo dieters stick to the guidelines, the following method offers some flexibility. You can choose to follow an 80/20 paleo diet. This approach allows you to eat a paleo diet for 80% to 90% of the week while eating nonpaleo foods for the remaining 10% to 20% of the time. 

The 80/20 paleo method allows you to eat foods like quinoa that are typically excluded from a traditional paleo diet as long as you limit your consumption. But you may not get the full benefits of the paleo diet if you adopt this more flexible model. 

Quinoa has many nutritional benefits, so it may be worth adopting a less strict paleo diet that can incorporate this food. One cup (185 grams) of quinoa contains these nutrients:

• Water: 132 grams
• Energy: 222 calories
• Protein: 8.14 grams
• Total lipid (fat): 3.55 grams
• Carbohydrates: 39.4 grams
• Fiber: 5.18 grams
• Calcium: 31 mg 
• Magnesium: 118 mg
• Phosphorus: 281 mg 
• Potassium: 318 mg 

Quinoa contains a high amount of complex carbohydrates, which makes it unsuitable for a traditional low-carb paleo diet. But this food also provides many beneficial nutrients that may outweigh its high carb content. 

For example, quinoa is rich in fiber. The U.S. Department of Agriculture recommends that women eat 25 grams of dietary fiber daily and men eat 38 grams. A 1-cup serving of quinoa contains 5 grams of fiber, which means that it provides 20% of the recommended daily intake for women and around 13% for men. 

Quinoa is also an excellent source of plant-based protein. This macronutrient makes up the building blocks of your bone, muscle, skin, and other tissues. A 140-pound person needs approximately 50 grams of protein daily, and one serving of quinoa supplies almost 20% of this requirement. 

The pseudo-cereal contains several crucial minerals. One serving contains 31 milligrams of calcium, which assists with essential bodily functions like blood clotting and muscle contractions. A diet rich in calcium also promotes strong bones and teeth. Additionally, quinoa is a good source of magnesium, a mineral that enables enzyme functions and regulates the heartbeat. 

Quinoa also has a high dose of phosphorus and potassium. Phosphorus helps your body generate energy and contributes to chemical processes. The average adult needs 700 mg of phosphorus daily, and quinoa provides over a third of this requirement. Potassium keeps fluid levels balanced within cells and stimulates nerve functions. 

If you want to remain loyal to the traditional paleo diet guidelines, you can substitute quinoa and true grains for more paleo-friendly foods. For example, shredded vegetables like broccoli and radish can take the place of quinoa and rice. You can also replace noodles with pasta made from vegetables, like spaghetti squash and zucchini. These paleo-appropriate alternatives allow you to enjoy the experience of eating dishes that traditionally contain grains while staying true to the diet’s core principles. 

Whether or not you decide to include quinoa in your paleo diet comes down to personal preference. Some people closely adhere to the diet’s guidelines and exclude foods with antinutrients, while others want to adopt a more flexible approach. If you decide to eat quinoa as part of your paleo diet, you can indulge without guilt now that you know the many nutritional benefits of this delicious pseudo-cereal.