Quinoa, pronounced “keen-waah”, is a flowering plant in the amaranth family. It is a herbaceous annual plant grown as a crop primarily for its edible seeds. These seeds are rich in protein, fiber, B vitamins, and multiple minerals. Quinoa originated in the Andean region of northwestern South America about 7,000 years ago. It was first used to feed livestock and then a few thousand years later, it was used for human consumption. This flowering plant is now favorited by many and used in countries all over the world. So – what does this mean for paleo dieters? Is quinoa paleo-approved?
No, quinoa is not considered paleo-friendly. While quinoa is not technically a grain, it has many of the same properties and is often referred to as a “pseudo-grain.” This means that it is actually more of a seed than a grain. Paleo substitutions for quinoa include Green Giant Riced Cauliflower, Pero Farms Zucchini Spirals, and Green Giant Spaghetti Squash Spirals.
Throughout this article, we will discuss why quinoa does not fit into the paleo diet, its nutritional information, and the nutrition content of the paleo-approved alternatives. Let’s get started!
Contents
Why Is Quinoa Not Paleo Approved?
Quinoa is not included in the paleo diet for a few reasons. For one, the paleo diet is supposed to include foods that were only consumed during the Paleolithic era – which was roughly 2.5 million years ago. Quinoa does not make the cut because it is considered a modern food – it didn’t exist until a few thousand years ago.
A traditional paleo diet excludes grains, all of which include bread, pasta, barley, wheat, rye, and oats. While quinoa isn’t technically a grain, it has many of the same qualities as grains. Like other grains, quinoa contains compounds called “antinutrients.” Antinutrients are components in some plant-based foods that may prevent beneficial nutrients from being absorbed properly.
Lectin
Lectins are a type of protein that is produced by plants as a protective mechanism to stop pests and microorganisms from eating their seeds. When humans ingest these proteins, it can cause digestive discomfort and trigger an immune response, leading to inflammation. It is also a known cause of leaky gut syndrome.
Phytic Acid
Phytic acid is found in grains, nuts, seeds, and beans. Phytic acid is one of the antinutrient components of quinoa. Phytic acid binds to minerals and prevents the intestines from absorbing them. The most common minerals it binds to are magnesium, iron, calcium, and zinc. A diet that is high in phytates can result in mineral deficiencies.
Saponin
Saponins act as natural pest-repellents on the quinoa plant, as most creatures find them unpalatable. They can be harmful to the intestinal tract in large amounts.
Is Quinoa Healthy?
Aside from quinoa not being approved for paleo followers, it is a highly nutritious food that offers many benefits for those who consume it. Quinoa has an excellent amino acid profile. It contains all nine essential amino acids! This makes it a great choice of protein for those on vegetarian or vegan diets.
Quinoa is also high in anti-inflammatory phytonutrients. Phytonutrients are natural compounds found in plant foods that promote good health. They may play a role in the prevention of heart disease and repairing cellular damage. Quinoa also contains trace amounts of heart-healthy omega-3 fatty acids.
One of the best properties of quinoa is its fiber content. It is higher in fiber compared to other foods in its class. Dietary fiber may help with weight loss because it improves satiety, regulates bowel movements, and stabilizes blood sugar levels.
Fiber also plays a role in the reduction of bad cholesterol in the body. The fiber in quinoa traps bile and cholesterol in the digestive tract, preventing them from being reabsorbed by the liver. This is then excreted from the body in stool and eliminates those harmful toxins in the colon.
How Do I Cook Quinoa?
For quinoa, you will always need a 1:2 ratio of quinoa and water. For instance, 1 cup of uncooked quinoa will require 2 cups of water. This will end up with a yield of 3 cups of cooked quinoa.
You need to bring the mixture of water and quinoa to a boil over medium-high heat, then lower the temperature to medium-low, and then put the lid on. Let it simmer for 10-20 minutes – until all the water is absorbed. Finally, remove the lid and fluff the quinoa with a fork.
Quinoa Nutritional Information
Bob’s Red Mill – Organic White Quinoa
Ingredients:
- Organic Whole Grain Quinoa
Nutrition Facts (per ¼ cup):
- Calories: 170
- Total Fat: 1.5g
- Saturated Fat: 0g
- Cholesterol: 0mg
- Sodium: 0mg
- Total Carbohydrate: 32g
- Dietary Fiber: 5g
- Total Sugars: 1g
- Protein: 6g
Bob’s Red Mill – Organic Tri-Color Quinoa
Ingredients:
- Organic Tri-Color Quinoa
Nutrition Facts (per ¼ cup, dry):
- Calories: 175
- Total Fat: 1.5g
- Saturated Fat: 0g
- Cholesterol: 0mg
- Sodium: 0mg
- Total Carbohydrate: 33g
- Dietary Fiber: 5g
- Total Sugars: 1g
- Protein: 6g
Lundberg – Tri-Color Blend Organic Quinoa
Ingredients:
- Organic Quinoa
Nutrition Facts (per ¼ cup, dry):
- Calories: 190
- Total Fat: 1g
- Saturated Fat: 0g
- Cholesterol: 0mg
- Sodium: 0mg
- Total Carbohydrate: 37g
- Dietary Fiber: 6g
- Total Sugars: 2g
- Protein: 8g
Paleo-Approved Alternatives
Since cereal and grass grains aren’t allowed on the paleo diet, you need to get creative with other foods that are approved. Using riced or spiraled vegetables to replace your grains is a great choice. Some of the most popular include cauliflower, broccoli, zucchini, spaghetti squash, and sweet potato. Let’s explore each of these a bit more.
Riced Cauliflower
Although cauliflower rice doesn’t taste like real rice, it is a nutritious alternative that is low in calories and carbs. It is so simple to prepare and can be used in many ways. From cauliflower pizza to fried rice, or even on its own.
Green Giant – Riced Cauliflower
Ingredients:
- Cauliflower
Nutrition Facts (per ¾ cup frozen,½ cup prepared):
- Calories: 20
- Total Fat: 0g
- Saturated Fat: 0g
- Cholesterol: 0mg
- Sodium: 20mg
- Total Carbohydrate: 4g
- Dietary Fiber: 2g
- Total Sugars: 2g
- Protein: 2g
Great Value – Riced Cauliflower
Ingredients:
- Cauliflower
- Salt
Nutrition Facts (per ¾ cup):
- Calories: 25
- Total Fat: 0g
- Saturated Fat: 0g
- Cholesterol: 0mg
- Sodium: 70mg
- Total Carbohydrate: 4g
- Dietary Fiber: 2g
- Total Sugars: <1g
- Protein: 1g
Riced Broccoli
Riced broccoli is just broccoli florets that have been prepared in a manner so that it resembles rice. Broccoli is an excellent way to get more fiber and protein into the diet.
Green Giant – Riced Broccoli
Ingredients:
- Broccoli
Nutrition Facts (per ¾ cup frozen, ½ cup prepared):
- Calories: 20
- Total Fat: 0g
- Saturated Fat: 0g
- Cholesterol: 0mg
- Sodium: 20mg
- Total Carbohydrate: 4g
- Dietary Fiber: 3g
- Total Sugars: 1g
- Protein: 2g
Good & Gather – Organic Riced Broccoli
Ingredients:
- Organic Broccoli
Nutrition Facts (per ¾ cup):
- Calories: 20
- Total Fat: 0g
- Saturated Fat: 0g
- Cholesterol: 0mg
- Sodium: 20mg
- Total Carbohydrate: 4g
- Dietary Fiber: 3g
- Total Sugars: 1g
- Protein: 2g
Zucchini Spirals
Zucchini spirals have become a popular low-carb replacement to traditional noodles. They are a good source of fiber, vitamin E, vitamin K, and calcium.
Green Giant – Zucchini Veggie Spirals
Ingredients:
- Zucchini
Nutrition Facts (per ¾ cup frozen, ½ cup prepared):
- Calories: 15
- Total Fat: 0g
- Saturated Fat: 0g
- Cholesterol: 0mg
- Sodium: 0mg
- Total Carbohydrate: 2g
- Dietary Fiber: 1g
- Total Sugars: 1g
- Protein: 1g
Pero Family Farms – Zucchini Veggie Spirals
Ingredients:
- Zucchini
Nutrition Facts (per ½ cup):
- Calories: 15
- Total Fat: 0g
- Saturated Fat: 0g
- Cholesterol: 0mg
- Sodium: 0mg
- Total Carbohydrate: 2g
- Dietary Fiber: 1g
- Total Sugars: 1g
- Protein: 1g
Spaghetti Squash
Spaghetti squash can be an excellent alternative to spaghetti and other kinds of pasta on the paleo diet. It can be topped with delicious bolognese, meatballs, grilled fish, or enjoyed on its own! It is low in calories and packs in tons of vitamins and minerals.
Fresh, Raw Spaghetti Squash
Ingredients:
- Sweet Potato
Nutrition Facts (per 1 cup):
- Calories: 114
- Total Fat: 0g
- Saturated Fat: 0g
- Cholesterol: 0mg
- Sodium: 73mg
- Potassium: 448mg
- Total Carbohydrate: 27g
- Dietary Fiber: 4g
- Total Sugars: 6g
- Protein: 2.1g
Green Giant – Spaghetti Squash Veggie Spirals
Ingredients:
- Spaghetti Squash
Nutrition Facts (per 1 cup):
- Calories: 31
- Total Fat: 0.6g
- Saturated Fat: 0.1g
- Cholesterol: 0mg
- Sodium: 17mg
- Total Carbohydrate: 7g
- Dietary Fiber: 1.5g
- Total Sugars: 2.8g
- Protein: 0.6g
Sweet Potato
Sweet potatoes are considered a superfood because of their impressive nutrient profile. They are high in fiber, potassium, vitamin B6, vitamin A, magnesium, and manganese. Adding sweet potatoes into your paleo diet is a great way to incorporate more starch while packing in many vitamins and minerals.
Fresh, Raw Sweet Potato
Ingredients:
- Sweet Potato
Nutrition Facts (per 1 cup):
- Calories: 114
- Total Fat: 0g
- Saturated Fat: 0g
- Cholesterol: 0mg
- Sodium: 73mg
- Potassium: 448mg
- Total Carbohydrate: 27g
- Dietary Fiber: 4g
- Total Sugars: 6g
- Protein: 2.1g
Green Giant – Sweet Potato “Rotini”
Ingredients:
- Sweet Potato
Nutrition Facts (per ¾ cup frozen, ½ cup prepared):
- Calories: 60
- Total Fat: 0g
- Saturated Fat: 0g
- Cholesterol: 0mg
- Sodium: 25mg
- Total Carbohydrate: 15g
- Dietary Fiber: 2g
- Total Sugars: 5g
- Protein: 1g
Related Questions
Is Quinoa Keto?
Although quinoa is a good source of protein, it does not fit well into the ketogenic diet. Just a ½ cup serving of quinoa contains 17 grams of carbohydrates. On the keto diet, it is better to incorporate your carbs from fruits and vegetables.
Is Quinoa Gluten-Free?
Quinoa is a great choice for those with celiac disease or gluten intolerance. Unlike many other grains, it is naturally gluten-free and high in fiber.