Quinoa: It’s Called Wheat, but It’s Not Wheat — and Its Nutritional Profile Is Outstanding!

 If you’ve ever tried dieting or fitness meal plans, you’ve probably come across a special food ingredient: quinoa. In light meals or salads, quinoa usually appears as the main carbohydrate. But what makes quinoa stand out? What are its nutritional advantages? After reading this, you may want to bring quinoa straight to your dining table.

The Identity and Status of Quinoa

Quinoa, also known as Chenopodium quinoa, is an annual plant native to the Andes region of South America and has been a traditional staple food for Indigenous peoples for thousands of years. Globally, there are over 3,000 known varieties of quinoa, with white, red, and black quinoa being the most common.

1. Called Quinoa, but Not Wheat
   From a botanical perspective, quinoa belongs to the Amaranthaceae family, the same family as spinach and beets. By contrast, our daily staples such as wheat and rice belong to the grass family (Poaceae). This means that quinoa is not actually a cereal grain, though it is often consumed in a similar way as a staple. For easier promotion and understanding, people often group quinoa under the category of grains.

2. A Staple With International Recognition
   Quinoa is considered one of the few staple foods with the highest international recognition. To illustrate, only five foods have ever been designated as “International Year” foods by the United Nations, and quinoa is one of them:

• 2004 — International Year of Rice

• 2008 — International Year of the Potato

• 2013 — International Year of Quinoa

• 2016 — International Year of Pulses

• 2023 — International Year of Millets

Why is quinoa so highly valued? Aside from its exceptional nutritional profile, quinoa has incredible genetic diversity, which allows it to adapt to various agricultural environments. In the context of global climate change, quinoa’s resilience has helped countries facing food shortages. It not only improves the production of high-quality food but also reduces our dependency on traditional staples like wheat and rice. Today, quinoa is cultivated and consumed in over 70 countries across Europe, the Americas, Asia, and Africa.

Quinoa was first introduced to China in the 1980s and successfully grown in Tibet. Since then, its cultivation has expanded to provinces such as Jilin, Gansu, Shanxi, Qinghai, and Henan, with regions like Gansu, Qinghai, and Shanxi even making it a key agricultural industry.

The Nutritional Value of Quinoa

In China, quinoa has recently gained immense popularity as a “superfood.” In 2017, after five months of evaluation, the Chinese Nutrition Society listed quinoa among the “Top Ten Chinese Grains.”

Why did quinoa make it onto this prestigious list? The answer lies in its unique nutritional benefits.

1. High-Quality, High-Quantity Protein
   Most grains contain between 7–12 g of protein per 100 g. Quinoa, however, contains up to 14.1 g/100 g — higher than even eggs (13.1 g/100 g).

But what really sets quinoa apart is the quality of its protein. Unlike most grains, which are deficient in lysine (an essential amino acid that limits protein absorption), quinoa is rich in lysine, with 760 mg per 100 g, compared to the 100–500 mg/100 g found in most grains. This makes quinoa a true source of complete protein, more easily digested and absorbed.

2. High in Dietary Fiber
   Quinoa is richer in dietary fiber than even oats, with 12–14.4 g of insoluble fiber and 1.4–1.6 g of soluble fiber per 100 g. This helps promote digestion and prevent constipation. Despite its relatively high calorie content, quinoa’s protein-and-fiber combo promotes satiety, making it excellent for weight control.

That said, eating too much quinoa can cause bloating and gas due to its high fiber content. Experts recommend using quinoa as a partial substitute for other grains rather than the sole staple food. As the FAO (Food and Agriculture Organization) states: “Although quinoa is rich in nutrients, it is important to consume it as part of a balanced diet, paired with other foods to ensure overall nutrition.”

3. Low GI — Friendly for Blood Sugar Control
   People who are dieting or managing diabetes often worry about blood sugar spikes from starchy foods. Most staples are high-glycemic (GI > 70), meaning they cause rapid increases in blood glucose.

Quinoa, however, has a GI of only 53, classifying it as a low-GI food. Its carbohydrate content (58%) is also lower than that of most staples (70–80%), giving it a lower glycemic load (GL) as well. This makes it one of the most blood-sugar-friendly staple options.

4. Packed With Minerals
   Quinoa is also exceptionally rich in minerals compared to common grains. Its calcium, iron, potassium, magnesium, and zinc levels surpass many foods we traditionally think of as mineral-rich.

According to FAO data, quinoa contains 148.7 mg of calcium per 100 g — 1.4 times more than milk. Its iron content reaches 13.2 mg/100 g — 5.7 times higher than lean beef. (Chinese food composition tables show slightly lower numbers, but quinoa still outperforms most grains.)

On the downside, quinoa, like many plants, contains compounds such as saponins and oxalates that interfere with mineral absorption. Saponins, found on the outer seed coat, give a bitter taste but are usually removed during processing. Oxalates can bind with calcium and magnesium, reducing their bioavailability.

As for vitamins, quinoa doesn’t lead the pack, but it does have one notable strength: folate. While most grains contain under 50 μg/100 g, quinoa varieties can exceed 100 μg, with some reaching over 200 μg/100 g.

Different Colors of Quinoa

Quinoa comes mainly in three colors — white, red, and black — each with its own traits in appearance, taste, and nutrition.

• White quinoa: Soft and fluffy after cooking, with a mild flavor. It is the easiest to digest and ideal for people with sensitive stomachs.

• Red quinoa: Higher in fats and alkaloids than white or black varieties. It has a nutty flavor and firmer texture that holds up well in salads and light meals.

• Black quinoa: Crunchier, sweeter, and richer in fiber, polyphenols, and flavonoids, giving it strong antioxidant and anti-aging properties. However, its tougher texture may cause bloating in people with weaker digestion.

Each type has its own advantages, and the choice depends on personal preference and nutritional needs. Regardless of color, quinoa remains a nutrient-dense, highly recommended food.

How to Eat Quinoa

After learning so much about quinoa, you might be eager to try it out. Here are some simple and nutritious ways to prepare it:

1. Quinoa Porridge
   Mix quinoa with millet, rice, or brown rice. Rinse well, then cook with 2–3 times the water. Simmer on low heat until soft, stirring occasionally to prevent sticking. Add diced lean meat, carrots, or celery for a hearty quinoa chicken porridge.

2. Quinoa Rice
   Rinse quinoa and cook it alone or mixed with rice in a rice cooker. Use slightly more water than usual. The cooked quinoa can be eaten plain, stir-fried with vegetables, or even rolled into sushi.

3. Quinoa Salad
   Boil quinoa until tender, drain, and let cool. Mix with shredded chicken breast, broccoli, carrots, and cherry tomatoes. Dress with olive oil, vinegar, or lemon juice for a refreshing salad.

4. Quinoa Baked Goods and Noodles
   Mix quinoa flour with wheat flour to make noodles, steamed buns, or cakes. Adjust the ratio to suit your taste.

These methods are simple and versatile. With proper cooking and a bit of creativity, quinoa can bring both delicious flavor and outstanding nutrition to your meals.