Quinoa is a popular seed due to its complete protein content, with 8 grams per cooked cup, as well as its fiber and iron levels. However, a quinoa-only diet is inadequate. Quinoa is high in calories and must be washed to remove its bitter coating. Tofu is a vegan alternative. Nutritionists advise including quinoa in a balanced diet.
The protein in quinoa is quite significant, with around 8 grams per cooked cup (185g) of this popular seed. Food writers point out that one reason quinoa has become popular is because it is a complete protein, making it well-suited for vegetarian diets. There are other benefits to this food, including good levels of fiber and iron. On the other hand, a quinoa-only diet is inadequate to meet nutritional needs.
The 8 grams of protein in a 1-cup serving of quinoa is quite a significant amount, accounting for about 12.5% to 16.7% of the body’s daily protein needs. This figure varies because protein requirements are calculated by evaluating weight, age and gender. A larger serving could provide additional amounts of protein, if people want it. However, it’s important to note that as grain foods go, quinoa is quite high in calories at 222 per cup.
What makes this seed so special for nutritionists is that it provides a complete protein. This means that it contains all nine amino acids that humans need. These include lysine, valine, leucine, and tryptophan, among others. Most non-animal food products, other than tofu, are incomplete proteins. They only have some of the nine amino acids and must be eaten with other foods. For example, the combination of beans and rice creates a complete protein, not provided by either food alone.
There are reasons other than the protein in quinoa to consider adding this food to a diet. It is high in fiber, with the cup serving accounting for about 21% of a day’s fiber requirement. Additionally, the food is a decent source of iron, at 15% of the recommended daily allowance, and also provides manganese and magnesium.
Although the protein in quinoa is definitely in its favor, the seed does have some downsides. First, it can taste bitter and must be carefully washed to remove the coating that creates that taste. Some people just don’t care, however staged or disguised.
Fortunately, vegans often have an alternative to quinoa in tofu. It is also a complete protein and can be used in a greater number of recipes. Depending on the protein in the quinoa alone, it is not recommended because 6 to 8 cups a day would be needed to meet the daily requirement.
When new foods are discovered and introduced, they are often overused. Quinoa is certainly a good food with many uses and has a decent serving of a complete protein. Nutritionists advise people to include it in their diet, if they enjoy it, along with many other varied, balanced and healthy foods.
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