Why Quinoa Earns Its "Superfood" Reputation

"Superfood" is not a scientific classification. It is a marketing term with no formal nutritional definition, and it is often used loosely for foods that offer no real unusual benefit. Quinoa, however, has a genuine nutritional claim that sets it apart from typical plant foods. It is one of the few plant sources that supplies all nine essential amino acids. These are the building blocks of protein that the human body cannot make on its own. Most grains fall short in this respect. They are notably low in lysine, an amino acid the body needs for tissue repair and immune function. This is why wheat, rice, and corn are called "incomplete" proteins by nutritionists. Quinoa contains much more lysine than these staple grains. This lets it meet the standard researchers use to call a protein source complete. Still, some nutrition scientists prefer the more careful term "nearly complete." This is because the balance among all nine amino acids is not perfectly ideal. Quinoa is not even a true grain at all. Botanically, it is a seed, more closely related to spinach and beets than to wheat or rice. This also makes it naturally gluten-free. Before reaching supermarket shelves, most quinoa is processed to remove saponins*. If left unrinsed, this coating gives the seed a harsh, soapy taste. *Saponins: bitter-tasting natural compounds found in the outer coating of some plant seeds, which help deter insects and birds.