Is quinoa as healthy as people say? Dietician warns of little-known risks of the wellness favourite, which leaves some writhing in pain
It’s the diet guru favourite that Gwyneth Paltrow adds to most recipes. In fact, the Queen of wellness says she even has it in her whiskey.
Quinoa (pronounced keen-wah) is hailed by diet gurus and doctors alike for its unique nutritional profile – high in both fibre and protein, unlike rivals rice and oats.
It’s also low in calories – around 200 per serving – but will likely keep you full, and deliver a higher dose of vital vitamins and minerals like folate, iron, potassium and magnesium, compared to alternatives.
But experts have warned of a concerning risk.
According to dietician Sophie Medlin, a large number of people will find the salad bowl staple results in distressing – and sometimes debilitating – gut pain.
‘Quinoa is a seed that contains compounds called saponins on its outer coating,’ she explains.
‘Some people find that they cause digestive irritation, so it’s worth giving it a rinse before you cook and eat it.’
Experts say the compounds, which produce a bubbly foam in the gut, can lead to a ‘slow burn’ reaction in those with sensitive systems, causing bloating, gas, cramps and even urgent diarrhoea.
A quinoa bowl has become synonymous with healthy eating over the last decade
On social media forums like Reddit, hundreds of commentors tell of their unpleasant post-quinoa symptoms, including some who ‘violently throw up’ and suffer pain so bad they feel they are ‘dying’.
So is quinoa really as good for you as it’s cracked up to be?
Is quinoa healthy?
There is no denying the benefits of quinoa – although its protein content isn’t as hefty as some suggest.
One serving will provide around eight grams of protein, which is important for fulfilling appetites as well as growing muscle.
While this is considerably more than grains like rice and oats, it’s still less than half the amount you need at every meal – and around 5-7g less than you’d get in the same quantity of chickpeas.
‘Quinoa is often praised as being a “complete” plant protein,’ says Medlin.
‘This means it has all of the nine essential amino acids the body needs, unlike others.
‘But you still get a relatively small amount of protein from quinoa, so it’s important to add other foods to hit our requirements.’
In comparison, a chicken sandwich has around 20-30g of protein, while two eggs contains roughly 14g.
But for those on a vegan diet, it’s a ‘useful’ lunchtime addition.
‘It can be really useful for people who have a vegetarian or vegan diet and struggle to get protein in, especially the type with all of their essential amino acids,’ says Medlin.
Quinoa is also higher in fibre than both white and brown rice, as well as oats – although there’s a little more in brown pasta.
Fibre is the nutrient experts are desperate for Britons to eat more of, as studies show it can reduce the risk of a host of diseases including bowel cancer, which is rising in young people.
In a 2021 interview, Gwyneth Paltrow said she is partial to a special type of whiskey made from quinoa, which she mixes with maple syrup and lemon
Only around four per cent of the UK population meet the recommended intake of 30g per day, studies show.
Research has shown that eating an extra 10g of fibre daily can reduce the risk of bowel cancer by at least 10 per cent.
Fibre is also beneficial for reducing cholesterol, protecting the heart from potentially lethal blood-flow problems.
‘Also, since quinoa retains its outer layers, it has a lower glycaemic index than white rice, which means it has a slower and more gradual effect on blood sugars,’ says Medlin.
In one study, 207 people with worryingly high blood sugars were tracked to see if adding 100g of whole grains like brown rice or oats, or quinoa to their diet would lower long-term blood sugar levels, on average.
Ultimately, both groups saw reduced blood sugar spikes, compared to those who made no diet changes, but quinoa outperformed whole grains considerably in preventing dramatic blood sugar spikes.
Erratic blood sugar is a major risk factor for the development of type 2 diabetes, which has seen a particular rise among young women in the UK.
And what of the risks?
It’s worth noting that quinoa is not the only food to contain irritating saponins.
The naturally-occuring plant chemicals, which are bitter-tasting, help vegetables fight off insects, fungi, and birds during the growing process.
They are found in multiple plants, including potatoes, asparagus, aubergines, spinach and legumes such as chickpeas, soybeans and lentils.
However, quinoa contains the highest quantities.
Experts say the outside of the quinoa seed is almost pure saponin, unlike chickpeas and other plants that contain relatively small traces.
If they reach a certain level in the gut, the compounds can interact with the fatty cells that line the intestinal wall, irritating it and causing a range of unpleasant digestive symptoms.
But, Medlin adds, ‘a lot of supermarkets rinse quinoa before they package it, and this can wash away much of the saponin’. However it’s not the case across the board – and there’s no telling which packets have been washed, and which haven’t.
And if you suffer bloating, gas and pain after eating quinoa, it doesn’t mean you can’t eat it.
‘Often the symptoms are related to portion,’ says Medlin. ‘So if some people feel they’re very bloated after eating it, they might want to reduce their portions and increase it gradually.’
She adds that the seed is particularly beneficial for those with coeliac disease – the one in 100 Britons with an allergy to gluten, the protein in wheat.
Quinoa is one of the few high-fibre foods that is both relatively high in protein and naturally gluten free.
Overall, Medlin says it’s best not to use quinoa as a replacement for other grain-like foods, but as an addition.
‘If you need to increase your fibre intake, quinoa is useful because it’s really easy to add into dishes, or sprinkle into salads, plus it’s very quick and simple to cook.’
