![Red Quinoa: Nutrition, Benefits, and How to Cook It](https://images.medicinenet.com/images/article/main_image/red-quinoa-nutrition.jpg?output-quality=75)
Quinoa comes in a variety of colors—white, yellow, black, and red—each with differences in flavor and nutritional content.
Red quinoa is an excellent source of protein, fiber, vitamins, minerals, and antioxidants.
Learn about the nutritional benefits of red quinoa and how to incorporate it into your diet.
What is red quinoa?
Red quinoa comes from the Chenopodium quinoa plant in South America. Although known as red quinoa, the seeds can sometimes be brown or purple.
Raw red quinoa seeds are oval, flat, and crunchy. Once cooked, they puff up and have a soft but chewy texture.
Because quinoa is eaten and processed in a similar way to traditional grains, it is often categorized as a whole grain. Technically, however, it is the fruit of a plant in the Amaranthaceae family and is a close cousin to amaranth, beets, and tumbleweed.
What is the nutritional profile of red quinoa?
Red quinoa seeds are highly nutritious and rich in fiber, protein, essential vitamins, and minerals such as manganese, copper, phosphorus, and magnesium.
Nutrient | Amount |
---|---|
Calories | 222 |
Carbohydrates | 40 grams |
Total fat | 4 grams |
Fiber | 5 grams |
Protein | 8 grams |
Sugar | 2 grams |
Manganese | 51% of the daily value (DV) |
Iron | 15% of DV |
Folate | 19% of DV |
Copper | 40% of DV |
Zinc | 18% of DV |
Phosphorus | 40% of DV |
Magnesium | 28% of DV |
Thiamine, riboflavin, and vitamin B6 | 10% of DV |
Quinoa is a complete protein, which means it contains all 9 essential amino acids including lysine. Red quinoa, in particular, contains betalains, which are responsible for its red color.
![](https://images.medicinenet.com//images/slideshow/foods-that-arent-as-healthy-as-you-think/foods-that-arent-as-healthy-as-you-think-s1-bulletproof-coffee.jpg)
SLIDESHOW
Foods That Aren't as Healthy as You Think See Slideshow6 health benefits of red quinoa
Currently, there are few studies that evaluate the health benefits of red quinoa specifically. However, studies have shown that quinoa in general has several benefits.
1. Rich in antioxidants
Quinoa is rich in antioxidants that offer protection from cell damage caused by free radicals and have anti-inflammatory and anti-cancer properties.
Quinoa contains two types of flavonoids:
- Kaempferol: Has the potential to reduce the risk of chronic diseases, including heart disease and some types of cancer
- Quercetin: Protects against many serious diseases such as Parkinson's disease, heart disease, osteoporosis, and some types of cancer
In addition, red quinoa contains betalain pigments with antioxidant properties such as betaxanthin (yellow) and betacyanins (purple). In vitro (test-tube) studies have reported that betalains are powerful antioxidants that can protect against oxidative damage. However, these effects have not yet been confirmed in human trials.
2. Lowers heart disease risk
Betalain pigments present in red quinoa play a crucial role in heart health. According to one animal study, eating betalain extract resulted in a significant reduction in triglycerides and total and low-density lipoprotein (bad) cholesterol levels, while increasing high-density lipoprotein (good) cholesterol levels.
Red quinoa is considered a whole grain, and many large studies link whole grain consumption with a reduced risk of heart disease, cancer, obesity, and multi-cause mortality.
3. High in fiber
Red quinoa is high in fiber, with just one cup of 185 grams of cooked red quinoa providing 24% of the daily essential fiber intake. Diets high in fiber are strongly associated with a reduced risk of chronic diseases.
Red quinoa contains both insoluble and soluble fiber, both of which provide unique health benefits:
- Soluble fiber: Absorbs water and turns it into a gel-like substance during digestion (delays gastric emptying), thereby increasing satiety; alo improves heart health by lowering total cholesterol and LDL cholesterol levels
- Insoluble fiber: Helps maintain gut health and plays an important role in preventing type II diabetes
4. Gluten-free and nutrient-dense
Because red quinoa is a pseudocereal, it does not contain gluten, which is commonly found in traditional grains such as wheat, barley, and rye, making it a healthy option for people with celiac disease, gluten intolerance, and gluten sensitivity.
Adding red quinoa to your diet can significantly improve your overall nutritional intake if you are on a gluten-free diet.
5. Helps regulate blood sugar levels
Quinoa is high in manganese, which helps regulate blood sugar levels. In addition, it is easy to digest and contains a low glycemic index, making it a good diet staple for people with diabetes.
6. Aids in weight loss
Quinoa is rich in fiber and protein, both of which keep you full for longer and boost metabolism, which can prevent overeating and reduce overall calorie intake.
Health News
- One Death, 10 Hospitalizations in Listeria Outbreak Tied to Peaches, Plums
- Charity Scams Get Active Over the Holidays: Expert Tips to Avoid Them
- Too Few Seniors Get Follow-up Care After a Serious Fall
- AI Could Predict a Nonsmoker's Risk for Lung Cancer
- Breast Cancer Rates Higher in Urban vs. Rural Areas
More Health News »
How can you add red quinoa to your diet?
Red quinoa often has a nuttier, stronger flavor than regular white quinoa. It also takes a bit longer to cook, but the result is often a heartier texture.
Here are some suggestions for incorporating red quinoa into your daily diet:
- Use it as an alternative to pasta or rice
- Mix it into salads
- Make porridge with milk and cinnamon
- Add it to casseroles and stuffings
Rinse red quinoa seeds before use to remove the bitter outer coating called saponins. Rinsing the seeds also helps reduce the number of phytates and oxalates, which are substances that can bind certain minerals, making it harder for your body to absorb them.
Red quinoa is cooked similarly to rice. Use 2 parts liquid to 1 part dry quinoa. One cup of dry quinoa will yield 3 cups of cooked quinoa.
Health Solutions From Our Sponsors
TYPES OF QUINOA. Whole Grains Council: https://wholegrainscouncil.org/whole-grains-101/whole-grains-101-orphan-pages-found/types-quinoa
Quinoa. Harvard T.H. Chan: https://www.hsph.harvard.edu/nutritionsource/food-features/quinoa/
Health Benefits, Nutrition Facts, and How to Prepare Quinoa and Quinoa Flakes. WebMD: https://www.webmd.com/diet/health-benefits-quinoa
Top Red Quinoa: Nutrition, Benefits, and How to Cook I Related Articles
Can You Eat Whole Grain If You Are Gluten Intolerant?
Eating unprocessed whole grains has been demonstrated to offer significant health benefits. Since only a few whole grains contain gluten, you do not have to forego eating all of them if you have a gluten intolerance.High-Fiber Foods
Learn about high-fiber foods. From fresh fruits to whole grains, these fiber-rich foods can lower cholesterol, prevent constipation, and improve digestion.Is It Ok to Eat Quinoa Every Day?
A study by Harvard Public School of Health stated that eating a bowl of quinoa daily may reduce the chances of early death risk from cancer, heart disease, respiratory ailments, diabetes, and other chronic diseases by 17%.Is Quinoa Better for You Than Rice?
Rice is the most commonly consumed grain on Earth for a long time and enjoyed due to its texture and taste. Quinoa also takes on a similar texture to the rice once it is cooked, but the nutritional value of quinoa is much higher than rice.Is Quinoa Good for Diabetes?
Quinoa (pronounced as keen-wah) or Chenopodium quinoa is an annual herb of the goosefoot family. The herb is known for its edible starchy seeds. It is native to the Andean highlands and is popular over the world for its health benefits. Quinoa seeds may be used as cooked grains or grounded into flour.11 Seeds You Should Eat
Are pumpkin seeds good for your health? What's the nutritional value of chia seeds? Find out how to easily incorporate more edible, healthy seeds into a diet rich in vitamins and minerals.All About Antioxidants
They're sometimes seen as a kind of magic bullet for our health problems. Find out more about what antioxidants can do for your health.Why Are Whole Grains Better?
Grains are seeds of grass-like plants called cereals, such as corn, rice, and wheat. Grains may be refined or whole. Whole grain is the grain consumed without undergoing processing.