After about 7,000 years, quinoa has made its way into the American mainstream. This ancient whole grain, first cultivated in the Andes region of South America, is a nutritional powerhouse, providing essential macronutrients like protein and carbohydrates.

Quinoa has transitioned from a trendy superfood to a pantry staple in the 2010s, with the United Nations declaring 2013 as “the international year of quinoa.” From only eight countries growing quinoa in 1980, the number rose to 95 by 2015.

Dr. Maya Vadiveloo, an associate professor of nutrition at the University of Rhode Island, emphasizes that quinoa is a valuable source of plant-based protein and whole grains. A cup of cooked quinoa contains 39 grams of carbohydrates and 8 grams of protein, offering essential nutrients for the body.

Quinoa is considered a pseudocereal, similar to rice, and is gluten-free, making it suitable for individuals with celiac disease. It can be used as a base for poke bowls, protein bowls, or as a side dish, offering versatility in recipes.

As a protein source, quinoa provides all nine essential amino acids needed by the body. It is also rich in B vitamins, dietary fiber, aiding in metabolism, a healthy nervous system, and reducing the risk of heart disease, diabetes, and obesity.

Vadiveloo recommends cooking quinoa in low-sodium broth or adding flavors like onion or garlic to enhance its taste. For those who do not prefer quinoa’s texture, there are alternative whole grains such as brown rice, buckwheat, and oats that offer similar health benefits.

While quinoa has numerous health benefits, Vadiveloo emphasizes the importance of consuming a variety of whole grains for overall health. Exploring different grains and preparation methods is key to incorporating nutritious foods into one’s diet.