Red Quinoa: Nutrition, Benefits, and How to Cook It

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.

Red quinoa seeds are highly nutritious and rich in fiber, protein, essential vitamins, and minerals such as manganese, copper, phosphorus, and magnesium.

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.

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.

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.