Dieticians say superfood quinoa packs nutritional punch

Quinoa is a little food with big benefits. The high protein super food is gaining popularity and for good reason.

Dietitian Angela Dufour loves cooking with quinoa. She calls it one of the most versatile foods available.

“It’s not actually considered a grain,” says Dufour. “It’s actually a pseudo-cereal. It has all the same properties as whole grains, but it’s actually a native of swiss chard.”

Fiber and protein are two of the properties quinoa shares with other whole grains. There is actually an impressive eight grams of protein per one cup serving of quinoa.

“We get all nine essential amino acids coming from that plant protein like a meat product,” says Dufour. “So, with other grains, you’re not going to get that protein content.”

Protein isn’t the only benefit to choosing quinoa; the little seeds pack a large nutritional punch.

“You’re going to get different types of nutrients, added nutrients like folate, magnesium, B vitamins, vitamin E, a powerful antioxidant. It just so happens, quinoa tops the charts in all of those nutrients,” says Dufour.

When it comes to the fullness factor, dietitian Krista Leck-Merner says quinoa has other whole grains beat.

“Having a source of fiber and a source of protein is what keeps you full. So, with quinoa, because it has the source of fiber and the source of protein, then we’re going to stay full for longer,” says Merner.

While it may be difficult to pronounce, quinoa isn’t difficult to cook.

Much like rice, it can be prepared in broth or water and takes 15 to 20 minutes to cook. It can also be eaten plain as a side starch or dressed up and used in other dishes.

“It’s great as a salad,” says Merner. “You can incorporate it with some beans, some lentils, you know, a nice salad dressing and serve it cold or warm that way.”

Quinoa is also a gluten-free alternative for those with wheat sensitivities or celiac disease and offers more nutritional value than most options.

Leck-Merner says those seeking more calcium without eating more dairy should consider adding quinoa to their diet.

“People who are lactose-intolerant, or vegan for example, that won’t take any animal products to get their calcium, quinoa is a great way to get a source of calcium as well,” she says.