藜麦

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Other plant compounds
Quinoa contains many plant compounds that contribute to its flavor and health effects, including:

Saponin: These plant glycosides protect quinoa seeds against insects and other threats. They’re bitter and usually eliminated by soaking, washing, or roasting before cooking (2Trusted Source, 35Trusted Source).
Quercetin: This powerful polyphenol antioxidant may help protect against various illnesses, such as heart disease, osteoporosis, and certain forms of cancer (36Trusted Source, 37Trusted Source, 38Trusted Source).
Kaempferol: This polyphenol antioxidant may reduce your risk of chronic diseases, including cancer (39Trusted Source, 40Trusted Source).
Squalene: This precursor of steroids also acts as an antioxidant in your body (41Trusted Source).
Phytic acid: This antinutrient reduces the absorption of minerals, such as iron and zinc. Phytic acid can be reduced by soaking or sprouting quinoa before cooking (42Trusted Source).
Oxalates: They may bind with calcium, reduce its uptake, and increase the risk of kidney stone formation in sensitive individuals (43).
Bitter quinoa varieties are richer in antioxidants than sweeter types, but both are good sources of antioxidants and minerals.

One study concluded that quinoa had the highest antioxidant content of 10 common cereals, pseudocereals, and legumes (44).

Quinoa and related crops have even been identified as better sources of flavonoid antioxidants than cranberries, which are considered very rich in flavonoids (45).

Keep in mind that the antioxidant levels may decrease with cooking (46, 47Trusted Source).

SUMMARY
Quinoa is high in many plant compounds, especially antioxidants. Some of the undesirable plant compounds can be eliminated by soaking, washing, or roasting prior to cooking.


Health benefits of quinoa
Nutritious and rich in many minerals and plant compounds, quinoa can be a healthy addition to your diet.

Some data show that quinoa may increase your nutritional intake and help reduce blood sugar and triglycerides.

Lower blood sugar levels
People with type 2 diabetes are unable to use insulin effectively, causing high blood sugar levels and various complications.

Refined carbs are linked to an increased risk of type 2 diabetes and heart disease, while whole grains like quinoa are associated with a reduced risk (13Trusted Source, 48Trusted Source, 49Trusted Source, 50Trusted Source, 51Trusted Source).

A study in rats on a high-fructose diet showed that eating quinoa significantly lowered blood cholesterol, triglycerides, and blood sugar, which are all linked to type 2 diabetes (52Trusted Source).

One human study compared the effects of quinoa with traditional gluten-free wheat products.

Quinoa lowered both blood triglycerides and free fatty acids. It also affected blood sugar levels to a lesser degree than gluten-free pasta, gluten-free bread, and traditional bread (53Trusted Source).

May aid weight loss
Quinoa has many properties that make it a weight-loss-friendly food.

It’s higher in protein than similar foods, such as rice, corn, and whole wheat (Trusted Source6Trusted Source).

Protein is considered a key factor for weight loss, as it boosts metabolism and feelings of fullness. In doing so, it may help prevent obesity and related diseases (54Trusted Source, 55Trusted Source).

Fibers are also important for weight loss, promoting decreased calorie intake by increasing feelings of fullness and improving gut health (56Trusted Source, 57Trusted Source).

Quinoa is higher in fiber than many whole-grain foods.

The GI value of quinoa is relatively low, and low-glycemic foods have been shown to prevent overeating and decrease hunger (10Trusted Source, 58Trusted Source, 59Trusted Source).

Quinoa is gluten-free
As a gluten-free pseudocereal, quinoa is suitable for people who are intolerant or allergic to gluten, such as those with celiac disease (3).

Research indicates that using quinoa in a gluten-free diet, instead of other common gluten-free ingredients, dramatically increases the nutrient and antioxidant value of your diet (60Trusted Source, 61, 62Trusted Source).

Quinoa-based products are well tolerated and may be a suitable alternative to wheat in its original form and in products like bread or pasta (63Trusted Source).

SUMMARY
Quinoa may reduce blood cholesterol, blood sugar, and triglycerides. It’s weight loss friendly, gluten-free, and has been shown to increase the nutrient and antioxidant value of gluten-free diets.

Adverse effects
Quinoa is usually well tolerated with no reported side effects.

Phytates
Similar to most other cereals and grains, quinoa contains phytates.

These may reduce your absorption of minerals like iron and zinc (3).

Oxalates
Quinoa is a member of the Chenopodiaceae family and is thus high in oxalates. Other species in the same family are spinach and beetroot (43).

These foods may contribute to kidney stone formation in sensitive individuals (64Trusted Source).

These effects can be reduced by rinsing and soaking quinoa before cooking.

SUMMARY
Quinoa is generally well tolerated but contains phytates and oxalates. These may reduce your absorption of minerals and contribute to kidney stone formation in some individuals.

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The bottom line
Quinoa packs more nutrients than most other grains and is relatively high in quality protein.

It’s rich in vitamins, minerals, plant compounds, and antioxidants.

Quinoa is gluten-free, may help lower blood sugar levels, and aid weight loss.

If you want to increase the nutrient content of your diet, replacing other grains like rice or wheat with quinoa may be a good start.


Last medically reviewed on July 6, 2022

How we reviewed this article:

HISTORY
Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

Current Version

Jul 6, 2022

Written By

Adda Bjarnadottir, MS, RDN (Ice)

Edited By

John Bassham

Medically Reviewed By

Kimberley Rose-Francis RDN, CDCES, CNSC, LD

Copy Edited By

Douglas Backstrom

May 16, 2019

Written By

Adda Bjarnadottir, MS, RDN (Ice)

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By Adda Bjarnadottir, MS, RDN (Ice) — Medically reviewed by Kim Rose-Francis RDN, CDCES, CNSC, LD, Nutrition — Updated on July 6, 2022

ranchgirl

皂苷：这些植物苷保护藜麦种子免受昆虫和其他威胁。 它们很苦，通常会在烹饪前通过浸泡、清洗或烘烤来去除（2 可信来源，35 可信来源）。
槲皮素：这种强大的多酚抗氧化剂可能有助于预防各种疾病，例如心脏病、骨质疏松症和某些形式的癌症（36 可信来源，37 可信来源，38 可信来源）。
山柰酚：这种多酚抗氧化剂可以降低您患慢性病（包括癌症）的风险（39 可信来源，40 可信来源）。
角鲨烯：这种类固醇的前体还在您的体内充当抗氧化剂 (41).
植酸：这种抗营养物质会减少铁和锌等矿物质的吸收。 可以通过在烹饪前浸泡或发芽藜麦来减少植酸 (42).
草酸盐：它们可能与钙结合，减少其吸收，并增加敏感个体形成肾结石的风险 (43)。