Have you ever wonder, is quinoa keto? The simple answer is no, it is not. Quinoa is high in carbohydrates and since the keto diet is a low carbohydrate diet, quinoa is not keto or low carb.
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What is quinoa?
Quinoa (which is pronounced “keenwah”) belongs to the Chenopodiaceae or amaranth family, which is the same family that spinach and beets belong to. It is native to South America and is considered a sacred plant because it is rich in protein and has a unique balance of essential amino acids.
There are over 100 different types of quinoa, but the most common types you’ll find are white, red, and black. White is the most common type of quinoa found in grocery stores, but red and black quinoa are also becoming easier to find, and you can usually find them in health food or organic grocery stores.
Health benefits of quinoa:
Quinoa has many beneficial health properties. Some of the unique properties of quinoa include:
- It is gliadin and gluten free so it is safe for those with celiac disease or who are gluten intolerant to eat.
- It is high in fiber
- It is high in many different vitamins including: vitamins E and C, and B complex
- It is high in minerals including: calcium, magnesium, iron, potassium, phosphorus, manganese, zinc, copper, and sodium
- It contains higher levels of total protein, methionine, and lysine when compared with many other grains
- It is one of the few plant foods that provides all 9 essential amino acids making it a complete protein.
- It is rich in essential fatty acids such as linoleic and alpha-linolenic acid
- It contains high concentrations of antioxidants including alpha-tocopherol and gamma-tocopherol
Quinoa is also popular with vegans and vegetarians because it is one of the few plant based foods or grains that contains all 9 essential amino acids, making it a complete protein.
Why quinoa is not keto or low carb:
The keto diet is a low carbohydrate diet. On a standard ketogenic or keto diet the goal is to eat approximately 20-50 grams of carbs per day so that you can maintain a state of ketosis.
The problem with quinoa is that it is not a low carbohydrate food. One cup of cooked quinoa contains 222 calories, including 39 grams of total carbohydrates, 5 grams of fiber, 8 grams of protein and 4 grams of fat. This works out to 34 grams of net carbohydrates, which would be higher than most people's total carbohydrate allotment for the day when on a keto or low carb diet.
Should you eat quinoa?
As you are aware, my number one rule when it comes to nutrition is to do what works best for you and your body. Because what works well for one person can be disastrous for someone else. We are all unique. If you do well with quinoa, there are a number of potential health benefits associated with eating it so I encourage you to continue eating it.
However, if you are on a keto or ketogenic diet you will need to avoid quinoa. As well, many people (including myself) find that quinoa leads to significant stomach upset and GI symptoms.
Depending on what diet you are following you should be aware that besides not being allowed on the keto diet, quinoa is also not allowed on a number of other diets including paleo, Whole30, SCD, AIP or GAPS. Quinoa can also make the symptoms of SIBO worse, so if you are dealing with SIBO I also recommend avoiding quinoa (you can learn more about SIBO here).
The bottom line:
The simple answer is that no, quinoa is not keto. It is high in carbohydrates and since the keto diet is a low carbohydrate diet it is not keto friendly.
Frequently asked questions:
Cauliflower rice is a great alternative to quinoa that is low in carbs and keto friendly.
There are many rice alternatives that you can eat on the keto diet. In fact, I wrote an entire post with 10 low carb alternatives to rice that will give you many different options!
Other health information you will be interested in:
Our expertise:
Dr. Erin Carter, MD, FRCPC, is a physician with board certifications in internal medicine and rheumatology. She is passionate about preventative healthcare including nutrition, environmental health and low toxicity living. She is also a self-trained chef and has been creating and publishing healthy recipes since 2015. Her recipes have been featured on many different websites and online publications.
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