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5 Reasons to Eat More Quinoa

June 06, 2025

It’s nutty, fluffy and packed with nutrition — quinoa has earned its reputation as a superfood. But beyond the buzz, this tiny seed delivers real health benefits that make it a smart swap for other grains or carbs.

We asked Samantha Oldman, RD, registered dietitian with Hartford HealthCare, to share why it deserves a regular spot on your plate.

1. It’s a complete protein.

Unlike most plant-based foods, quinoa contains all nine essential amino acids your body needs. That makes it a complete protein — and a great choice for plant-based eaters, athletes or anyone looking to stay fuller, longer.

“Quinoa’s a bit of a rock star when it comes to nutrition,” says Oldman.

> Related: Is Plant-Based Protein as Good as Meat for Building Muscle?

2. It’s rich in fiber, iron and magnesium.

But the health benefits don’t end with protein.

“There’s a lot packed into those tiny seeds,” Oldman says.

• Fiber: supports digestion, heart health and satisfaction.
• Iron: carries oxygen through your body — key for energy, especially during your menstrual cycle.
• Magnesium: helps with nerve and muscle function.
• Folate: is crucial during pregnancy for fetal development.

An added bonus? Quinoa also contains antioxidants like quercetin, which help fight inflammation.

> Related: 4 High Carb Foods to Add to Your Diet

3. It supports heart health and blood sugar control.

Quinoa is rich in both fiber and antioxidants, which both help protect your heart. Fiber helps lower LDL (or “bad”) cholesterol, while antioxidants reduce inflammation — both of which can lower risk of heart disease over time.

The seed also has a relatively low glycemic index, which means it won’t spike your blood sugar. That makes it a smart choice for people managing diabetes who want to avoid blood sugar spikes and crashes that come with processed carbs like white rice or pasta.

> Related: 9 Foods to Eat If You’re Trying the Mediterranean Diet

4. It’s naturally gluten-free.

For people with celiac disease or gluten sensitivity, quinoa is a safe choice.

Use it as an alternative to pasta, rice or even bread in your favorite dishes.

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5. It’s fast, easy and versatile.

“Quinoa cooks in just 15 minutes and works in nearly any meal,” says Oldman. “It’s a blank canvas, just like any other grain.”

Just remember to rinse it first to remove its natural bitter coating (called saponin). Then cook it like rice: one part quinoa to two parts water or broth, simmer until fluffy.

A quick tip? “One of the easiest ways to try quinoa is in a grain bowl — just add roasted veggies, your favorite protein and a drizzle of dressing,” she suggests.

“It also works great in soups, stir-fries or even breakfast bowls with fruit and nuts.”