Quinoa – Black, White and Red – Is One Better?

When we talk about the world’s great Superfoods, quinoa is at the top of most lists. There are a lot of reasons for this.

This ancient food is high in protein. Many people think that it's a grain, but it's actually the seed of a plant that's in the same family as spinach.

It has twice as much fiber as almost any other grain and is high in iron and other essential minerals.

Quinoa can be purchased in red, white, black and a mix of colors. All are easy to prepare and delicious!

What Makes Quinoa Such a Healthy Choice? (and does the color matter?)

Quinoa is available in many different colors. Each color is known by a number of different names, which can make things confusing!

White quinoa has been called ivory, blond, golden, and tan. Its taste is the mildest of all the quinoa colors. It also cooks up lighter and fluffier than any of the other colors, and it's the fastest cooking of all the quinoa colors.

Red quinoa ends up a brown color once it is cooked. It has a nuttier flavor and a chewier feel in the mouth than white quinoa does.

Black quinoa is sweeter and nuttier than red quinoa, while purple and orange quinoa varieties are closer in taste to the red.

The darker quinoa colors add great interest to salads, especially because they hold up better to cooking and other textures. Both take about 4 or 5 minutes longer to cook than white quinoa does.

If you can’t choose which quinoa color to buy, you can always choose the rainbow quinoa. This combines all the colors and textures and makes an excellent choice for side dishes or main courses.

From a nutritional standpoint, all of the colors of quinoa offer the same benefits.

Quinoa of any color is:

1. High in iron, magnesium, and B-vitamins
2. High in calcium, potassium, vitamin E and phosphorus.
3. Gluten free and is a great replacement for pasta and other wheat-based products
4. A complete source of protein since quinoa contains all 9 essential amino acids.

Quinoa has both soluble and insoluble fiber. It has a low glycemic index, which means it helps stabilize blood sugar levels. It can improve insulin sensitivity and help you to feel fuller longer.

This makes it a great food to eat if you are trying to lose weight. Its high levels of magnesium can help fight heart disease, keep blood pressure stable and can even fight osteoporosis.

You can use quinoa for every meal of the day, or even for a snack.

It’s a smart idea to cook up a batch at the beginning of the week with no seasoning. Then you can add fruit for a healthy breakfast, mix it into a salad or soup for lunch, or use it as a side dish or ingredient in the main course for dinner.

Yours in health,


P.S. Please share this info. with your quinoa-loving friends and I always enjoy reading your comments below. Is quinoa on your menu often?