From the Guidelines
Quinoa is the single most nutritionally complete food besides breast milk, eggs, and potatoes. This is based on its exceptional nutritional profile, which includes all nine essential amino acids, making it a complete protein source 1.
Key Nutritional Benefits
- High-quality protein with about 8 grams per cooked cup
- Complex carbohydrates
- Dietary fiber (5 grams per cup)
- Relatively low in fat with healthy unsaturated fats
- Rich in micronutrients including magnesium, phosphorus, manganese, folate, copper, iron, zinc, and vitamins B1, B2, and B6
Preparation and Consumption
To prepare quinoa, it's essential to rinse it thoroughly before cooking to remove its natural bitter coating (saponins), then cook one part quinoa with two parts water for about 15 minutes until the liquid is absorbed and the germ separates from the seed. Its versatility allows it to be incorporated into both sweet and savory dishes, making it practical for regular consumption. While the study 1 highlights the importance of essential amino acid composition for complete protein foods, quinoa stands out as a plant-based option that meets this criterion, similar to animal sources like eggs and milk mentioned in the study.
From the Research
Nutritional Completeness of Foods
The question of the single most nutritionally complete food besides breast milk, eggs, and potatoes is complex and multifaceted.
- There are various studies examining the nutritional value of different foods, including eggs 2, beef 3, 4, 5, and plant-based diets 6.
- These studies highlight the importance of considering the overall nutritional profile of a food, including its content of protein, vitamins, minerals, and other essential nutrients.
Beef as a Nutrient-Dense Food
Beef is identified as a nutrient-dense food, providing high-quality protein, iron, zinc, and B vitamins 3, 4, 5.
- A study analyzing data from the National Health and Nutrition Examination Survey 2011-2018 found that beef consumption contributed to daily intakes of various essential nutrients, including protein, vitamin B12, zinc, and iron 3.
- Another study published in 2024 found that beef consumers among pregnant and lactating women had higher intakes and adequacy for certain nutrients, such as protein, calcium, iron, and zinc 5.
Comparison with Other Foods
In comparison to plant-based diets, meat-based diets, including those that include beef, tend to have higher intakes of certain nutrients like vitamin B12, iron, and zinc 6.
- However, plant-based diets are often higher in fiber, polyunsaturated fatty acids, and certain vitamins and minerals like folate and magnesium 6.
- Eggs are also a good source of high-quality protein and various vitamins and minerals, including choline, lutein, and zeaxanthin 2.
Nutrient Inadequacies
Despite the nutritional benefits of various foods, there are still nutrient inadequacies across different dietary patterns, including vegan, vegetarian, and meat-based diets 6.
- For example, a systematic review found that vegans tend to have lower intakes of vitamin B12, calcium, and iodine, while meat-eaters may have inadequate intakes of fiber, polyunsaturated fatty acids, and certain vitamins and minerals 6.