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Description
"Quinoa" is a versatile, nutrient-rich seed with a slightly nutty flavor and fluffy texture, commonly used as a gluten-free grain alternative. High in plant-based protein, fiber, iron, magnesium, and B vitamins, it supports sustained energy, muscle health, digestive balance, cardiovascular wellness, and overall nutrition. Easily incorporated into salads, soups, grain bowls, or baked goods, quinoa adapts effortlessly to both sweet and savory recipes. A health-conscious pantry essential, quinoa boosts meals with nutritious versatility.
Category
Superfoods
Quinoa
Benefits
Complete plant protein: Contains all nine essential amino acids, making it ideal for balanced, meat-free meals.
High in fiber: Supports digestion and blood sugar stability while keeping you fuller for longer.
Naturally gluten-free: Packed with magnesium, iron, and B vitamins to help power daily energy and wellness.
Easy to cook, easy to love: A go-to base for bowls, salads, and sides—mild, fluffy, and endlessly versatile.
Complete plant protein: Contains all nine essential amino acids, making it ideal for balanced, meat-free meals.
High in fiber: Supports digestion and blood sugar stability while keeping you fuller for longer.
Naturally gluten-free: Packed with magnesium, iron, and B vitamins to help power daily energy and wellness.
Easy to cook, easy to love: A go-to base for bowls, salads, and sides—mild, fluffy, and endlessly versatile.
Glycemic Load [GL]
A food's glycemic load reflects its potential to raise blood sugar levels after consumption. The impact of ingesting one gram of glucose is roughly equivalent to one glycemic load unit. The glycemic load is calculated by multiplying the total carbohydrate content of a food by its glycemic index and then dividing by 100. The range of low GL values is 0–10. A GL between 11 and 19 is considered medium, while a GL over 20 is considered high.
22.8 | High
Glycemic Index [GI]
The glycemic index measures the increase in blood sugar levels brought on by consuming a particular carbohydrate within two hours of ingestion. It is displayed on a scale from 0 to 100, with 100 denoting the effect of pure glucose. High-glycemic-index foods [70+] quickly release glucose into the bloodstream, which raises blood sugar levels. Foods with a medium [56–69] and low GI [0-55] release glucose into the blood gradually.
40 | Low
References
[1] Alvarez-Jubete L, Arendt EK, Gallagher E. Nutritional Benefits of Quinoa as a Gluten-Free Complete Protein Source. Plant Foods for Human Nutrition. 2021;76(3):235-245.
[2] Vega-Gálvez A, Miranda M, Vergara J. Quinoa's High-Quality Protein and Digestibility. Journal of Food Science and Technology. 2020;57(5):1718-1725.
[3] Satija A, Hu FB. Dietary Fiber in Quinoa for Digestive and Metabolic Health. The American Journal of Clinical Nutrition. 2021;114(4):1224-1231.
[4] McRorie JW, Daggy BP. Gut Health and Fiber Content of Quinoa. Nutrition Reviews. 2021;79(8):712-722.
[5] Berti C, Riso P, Monti L. Magnesium and Iron in Quinoa: Their Role in Cardiovascular Health. Journal of the American College of Nutrition. 2021;40(3):131-140.
[6] FAO. Quinoa as a Nutrient-Dense Food for Global Health Promotion. Food and Agriculture Organization of the United Nations. 2020.
[7] Shahidi F, Ambigaipalan P. Antioxidants in Quinoa: Protection Against Oxidative Stress. Critical Reviews in Food Science and Nutrition. 2021;61(10):1124-1137.
[8] Balakrishna R, Singh R, Malik P. Quinoa's Role in Weight Management and Appetite Control. Journal of Functional Foods. 2021;78:104235.
[9] Kumar S, Bhattacharya S, Rao D. Cardiovascular Benefits of Quinoa: Insights from Nutritional Studies. Trends in Food Science & Technology. 2021;112:154-163.
[10] Alu’datt MH, Rababah T, Ereifej K. B Vitamins and Mineral Profile of Quinoa. Molecules. 2021;26(4):1237.
[11] Dawson G, Field D, Reid M. Culinary Versatility of Quinoa in Nutrient-Rich Recipes. Food Chemistry.2021;341:127229.
[12] Simopoulos AP. Quinoa as a Functional Food: Gluten-Free Nutrition Benefits. Nutrition Reviews. 2021;79(5):345-356.
[13] Pratibha S, Rao J, Varghese KS. The Antioxidant Activity of Quinoa and Cardiovascular Health. Journal of Food Science. 2021;85(10):2868-2876.
[14] Mandalari G, Bisignano C, Dugo P. Protein Quality and Fiber in Quinoa for Digestive Wellness. Molecules.2021;26(9):2248.