That’s the diet guru’s favorite Gwyneth Paltrow added to most recipes. In fact, the queen of wellness says she even has it in her whiskey.
Quinoa (pronounced sharp-wah) is praised by diet gurus and doctors for its unique nutritional profile: high in both fiber and protein, unlike rivals’ rice and oats.
It’s also low in calories (about 200 per serving), but likely to keep you full and provide a higher dose of essential vitamins and minerals such as folic acid, iron, potassium and magnesium, compared to alternatives.
But experts have warned of a worrying risk.
According to dietitian Sophie Medlin, a large number of people will find that the main ingredient in the salad bowl causes painful – and sometimes debilitating – abdominal pain.
“Quinoa is a seed that contains compounds called saponins on the outside,” she explains.
‘Some people find they cause digestive irritation, so it’s worth rinsing it off before cooking and eating it.’
Experts say the compounds, which produce a fizzy foam in the intestines, can lead to a ‘slow combustion reaction’ in people with sensitive systems, causing bloating, gas, cramps and even urgent diarrhea.
A quinoa bowl has become synonymous with healthy eating over the past decade
On social media forums like Reddit, hundreds of commenters are sharing their unpleasant post-quinoa symptoms, including some “vomiting violently” and being in so much pain that they feel like they are “dying.”
So is quinoa really as good for you as it seems?
Is quinoa healthy?
The benefits of quinoa are undeniable, even if the protein content is not as high as some suggest.
One serving provides about eight grams of protein, which is important for satisfying appetite and building muscle.
While this is significantly more than grains like rice and oats, it’s still less than half the amount you need at each meal – and about 5-7 grams less than you’d get with the same amount of chickpeas.
“Quinoa is often touted as a ‘complete’ plant protein,” says Medlin.
‘This means that it contains all nine essential amino acids that the body needs, unlike other amino acids.
“But you still get a relatively small amount of protein from quinoa, so it’s important to add other foods to meet our needs.”
For comparison, a chicken sandwich contains about 20-30 grams of protein, while two eggs contain about 14 grams.
But for those following a vegan diet, it is a ‘useful’ addition to lunch.
“It can be very helpful for people who follow a vegetarian or vegan diet and have trouble getting protein, especially the type with all their essential amino acids,” says Medlin.
Quinoa also contains more fiber than both white and brown rice, as well as oats, although brown pasta contains slightly more.
Fiber is what nutrient experts want Brits to eat more of, as research shows fiber can reduce the risk of a host of diseases, including bowel cancer, which is increasingly common in young people.
In a 2021 interview, Gwyneth Paltrow said she has a penchant for a special type of whiskey made from quinoa, which she mixes with maple syrup and lemon.
Only around four percent of the British population meets the recommended intake of 30 grams per day, studies show.
Research has shown that eating an extra 10 grams of fiber per day can reduce the risk of colon cancer by at least 10 percent.
Fiber is also beneficial for lowering cholesterol levels and protecting the heart from potentially fatal blood flow problems.
“Also, because quinoa retains its outer layers, it has a lower glycemic index than white rice, meaning it has a slower and more gradual effect on blood sugars,” says Medlin.
One study followed 207 people with worryingly high blood sugars to see whether adding 100 grams of whole grains such as brown rice or oats, or quinoa to their diet would lower blood sugar levels on average in the long term.
Ultimately, both groups saw reduced blood sugar spikes, compared to those who made no dietary changes, but quinoa significantly outperformed whole grains in preventing dramatic blood sugar spikes.
Irregular blood sugar levels are a major risk factor for the development of type 2 diabetes, which has been increasing especially among young women in Britain.
And what about the risks?
It’s worth noting that quinoa isn’t the only food that contains irritating saponins.
The naturally occurring plant chemicals, which taste bitter, help vegetables fight insects, mold and birds during the growing process.
They are found in several plants, including potatoes, asparagus, eggplant, spinach and legumes such as chickpeas, soybeans and lentils.
However, quinoa contains the highest amounts.
Experts say the outside of the quinoa seed is almost pure saponin, unlike chickpeas and other plants that contain relatively small traces.
When they reach a certain level in the intestines, the compounds can interact with the fat cells that line the intestinal wall, irritating them and causing a range of unpleasant digestive symptoms.
But, Medlin adds, “many grocery stores rinse quinoa before packaging it, and this can wash away a lot of the saponin.” However, this is not the case across the board – and there is no telling which packages have been washed and which have not.
And if you experience bloating, gas, and pain after eating quinoa, it doesn’t mean you can’t eat it.
“Often the symptoms are portion related,” says Medlin. “So if some people feel like they’re bloated after eating it, they may want to reduce their portions and increase them gradually.”
She adds that the seed is particularly beneficial for people with celiac disease – the one in 100 Britons with an allergy to gluten, the protein in wheat.
Quinoa is one of the few high-fiber foods that are both relatively high in protein and naturally gluten-free.
In general, Medlin says it’s best to use quinoa not as a replacement for other grain-like foods, but as an addition.
‘If you need to increase your fiber intake, quinoa is useful because you can easily add it to dishes or sprinkle it on salads, and it is also very quick and easy to prepare.’
