Quinoa During Pregnancy Benefits & Guidelines

Quinoa is considered a superfood as it contains many nutrients. However, pregnant women are doubtful if it is beneficial and safe. Here is an analysis of Quinoa during pregnancy.

Is Quinoa safe to eat during pregnancy?

Nutrition experts agree that quinoa is safe to eat during pregnancy if eaten in moderation. Quinoa is a complete protein vegetarian food containing all essential amino acids, protein, minerals, and fiber. However, it has a high oxalate content. Oxalate has the property of affecting the absorption of iron and calcium. Iron and calcium are essential nutrients for pregnant women.

Moreover, the outer layer of quinoa is covered with saponin, a toxic compound that provides natural defense and immunity to the plant. Saponin interferes with the absorption of minerals and vitamins and has toxic properties that can affect humans when overeating. However, it is coated only on the exterior. So, it can be removed by rinsing quinoa thoroughly before cooking.

Hence, quinoa in pregnancy is safe to eat, provided it is consumed in moderation and rinsed thoroughly in water before cooking. Experts recommend 2-3 servings per week.

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Quinoa nutritional value

The nutritional value of 100 grams of cooked quinoa is as follows:

• It provides 16% more protein than cereals like barley and corn. It contains all nine essential amino acids. So, it is a complete protein source. This is special because plant foods generally lack amino acids like lysine, histidine, and methionine.
• Fibers make up more than 10% of cooked quinoa. Almost 90% of the fiber present in quinoa is insoluble fiber.
• The Carbohydrate content is 21%. As it has a low glycemic index score of 53, it will not cause a rapid increase in blood sugar.
• It has a low-fat content of 2 grams.
• Cooked quinoa also contains vitamins and minerals like manganese, phosphorus, copper, iron, zinc, magnesium, and folate.

Benefits of quinoa during pregnancy

It is a high source of protein. Protein is essential during pregnancy because it helps the baby grow normally and provides antibodies to improve its immunity. It is a crucial requirement throughout pregnancy.

Quinoa contains large amounts of insoluble fiber, which is better than soluble fiber. It adds bulk to the stool and helps solve constipation problems most pregnant women experience.

Carbohydrates provide glucose that acts as fuel for fetal brain function. Moreover, it keeps the pregnant mother energetic. Carbohydrates also supply the folate needed for the baby's growth in the initial months of pregnancy.

Zinc reduces the risk of preterm births. Iron is needed to supply more oxygen to the baby. Manganese helps in the growth of the baby's bone and cartilage. Folate is essential for the baby's development and to avoid congenital disabilities.

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Which one is safe to eat during pregnancy - reheated or raw quinoa?

There is no harm in eating raw quinoa when rinsed thoroughly, but uncooked quinoa tastes unpalatable. Moreover, quinoa has high fiber content and unaltered proteins. This can cause gas formation and a bloated stomach. Sprouted quinoa reduces the risks of gas formation and makes it easier to digest.

It is also safe to eat reheated quinoa during pregnancy. You can reheat it in the microwave or a pan on a stove or in a steamer. Reheated quinoa can dry soon, so you can sprinkle a little water to ensure it remains moist and soft after reheating.

Recipe ideas using quinoa during pregnancy

• Quinoa is a good option as a breakfast cereal. Cook it in milk, and when cooked, add nuts and seeds, and cut fresh fruits to make it healthier and tastier.

• You can substitute Quinoa in all rice recipes, including Indian pulao, dosa, salads, etc. For quinoa pulao, heat oil in a pressure pan. Add spices, onion, and tomato, and then cut vegetables, preferably carrots, green peas, and potatoes. Add ginger garlic paste, green chillis (or chili powder), and salt. Add washed and rinsed quinoa. For one cup of quinoa, add one and a half cups of water. Close the cooker lid and turn off the flame after two whistles.

• To prepare quinoa dosa batter, soak two cups of quinoa, a quarter cup of urad dal, and a teaspoon of fenugreek seeds. Let it soak for two to three hours. Grind to a soft batter and make dosas.

• You can also substitute it in Japanese sushi or Chinese fried rice.

• Add sprouted quinoa to a fresh vegetable salad—a healthy choice for breakfast.

• Quinoa stir fry is a good choice for dinner.

Quinoa is a versatile ingredient and can be infused into many recipes. It is a whole grain with many health benefits. When consumed in moderation, quinoa during pregnancy is a healthy food to eat.

References

1. Vega-Gálvez A, Miranda M, Vergara J, Uribe E. 2010. Nutrition facts and functional potential of quinoa (Chenopodium quinoa willd.), an ancient Andean grain.

2. Busso D, González A, Santander N, Saavedra F, Quiroz A, Rivera K, González J, Olmos P, Marette A, Bazinet L. 2023. A Quinoa Protein Hydrolysate Fractionated by Electrodialysis with Ultrafiltration Membranes Improves Maternal and Fetal Outcomes in a Mouse Model of Gestational Diabetes Mellitus. Mol Nutr Food Res.

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