I often get judged for ordering quinoa as an alternative to rice. My friends and family claim that quinoa is still a carbohydrate and that I might as well eat rice of bread without spending an additional dollar or two to substitute it for this "exotic grain." Although it is true that quinoa is considered a source of carbohydrates, there are benefits to quinoa that exceed rice or bread.

For one, quinoa has a relatively high amount of protein (about 8 grams per cup) compared with other carbs like a slice of bread (about 2-3 grams) and rice (about 4 grams). Quinoa also includes all the essential amino acids, which are amino acids (building blocks of protein) that can't be endogenously made by the body and must come from the diet. These amino acids are the following: valine, leucine, isoleucine, methionine, lysine, histidine, phenylalanine, tryptophan, and threonine. Quinoa also has a "high nutritional value as it is rich in proteins, lipids, fiber, vitamins, and minerals." To get all of these 9 amino acids from one source in addition to other components necessary for optimal physiological function, quinoa appears to be advantageous if included in our diet.

Interestingly, a study in 2012 found that quinoa extract, enriched in 20-hydroxyecdysone (20E), has an anti-obesity activity compared with pure 20E supplementation. Quinoa "reduced adipose tissue development in high-fat mice," which are mice fed with a high-fat diet. The mice that were fed with quinoa "exhibited marked attenuation of mRNA levels of several inflammation markers and insulin resistance," indicating that quinoa's nutritional content may contribute to decreasing inflammation in the body and may prevent or treat obesity.

Perhaps it may be found in the future to alleviate symptoms of diabetes – particularly Type II diabetes when the body cannot respond properly to insulin anymore. Normally, insulin takes glucose from our bloodstream and puts it into the cells. But if insulin cannot work properly anymore, there are high levels of glucose circulating in our blood, resulting in diabetes. However, quinoa is truly is implicated in reducing the resistance to insulin, the body can still respond to insulin and not proceed through the cascade of becoming a diabetic.

With such health benefits in mind and the versatile use of quinoa in savory dishes, salads, or even for baking, it would be foolish to not incorporate quinoa into our diet. Of course, it would not be apt for those who are seeking to avoid carbohydrates completely, so it is not for everyone. Although I do have to say I will keep paying that extra dollar for the substitution in my meals.