From the Guidelines
Quinoa is arguably the single most nutritionally complete food besides breast milk, eggs, and potatoes, due to its exceptional nutritional profile that combines the protein quality of animal foods with the vitamin and mineral content of whole grains. This ancient grain is a complete protein containing all nine essential amino acids, which is rare for plant foods 1. Quinoa provides approximately 8 grams of protein per cooked cup, along with significant amounts of fiber (5 grams), complex carbohydrates, and healthy fats including omega-3 fatty acids. It contains an impressive array of micronutrients including manganese, magnesium, phosphorus, folate, copper, iron, zinc, and vitamins B1, B2, and B6.
Some key points to consider when evaluating the nutritional completeness of quinoa include:
- Its high protein quality, which is comparable to that of animal sources such as eggs, milk, and meat 1
- Its rich content of essential vitamins and minerals, including those that are often lacking in plant-based diets 1
- Its high fiber content, which can help support healthy digestion and satiety 1
- Its potential to provide a feeling of fullness and satisfaction, making it a useful component of weight management diets 1
To prepare quinoa, rinse it thoroughly 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 grain becomes translucent with a visible spiral germ. Quinoa's exceptional nutritional profile stems from its unique position as a pseudocereal that combines the protein quality of animal foods with the vitamin and mineral content of whole grains, while also providing dietary fiber and antioxidant compounds that support overall health. As noted in the most recent guidelines, whole grains and grains high in dietary fiber, such as quinoa, are recommended as part of a healthy dietary pattern 1.
From the Research
Nutritionally Complete Foods
- Besides breast milk, eggs, and potatoes, sweet potatoes are considered a valuable source of unique natural products and have high nutritional value 2
- They possess anti-cancer, antidiabetic, and anti-inflammatory activities, making them a valuable medicinal food
- Sweet potatoes are a good source of various nutrients, including protein, fiber, vitamin A, vitamin C, and minerals like calcium and iron
Comparison with Other Foods
- Eggs, dry beans and legumes, and meat and milk products are low-cost sources of protein 3
- Milk and milk products are low-cost sources of calcium, while vegetables and fruit are low-cost sources of vitamin C
- Sweet potatoes have a favorable overall nutrient-to-price ratio, making them a nutritious and affordable food option
Nutritional Value
- Sweet potatoes are rich in nutrients, including vitamins, minerals, and antioxidants 2
- They have been found to have various health benefits, including reducing the risk of chronic diseases like heart disease, diabetes, and certain types of cancer
- The nutritional value of sweet potatoes makes them an ideal food for nutrition, particularly for preterm newborns 4