GlycanAge - Quinoa's Impact on Inflammation: Truth Behind the Superfood (2024)


Over the past few years, quinoa has transformed from a niche health food to a mainstream culinary staple, celebrated for its exceptional nutritional profile and versatility.

Hailing from the Andean region of South America, this pseudocereal has been cultivated and consumed for thousands of years, with its recent resurgence as a modern-day superfood sparking a wave of interest in its health benefits.

Among the myriad questions surrounding quinoa, one topic has garnered particular attention: the relationship between quinoa and inflammation. As inflammation plays a crucial role in the development of various chronic diseases, understanding how this ancient grain may influence inflammatory processes is important.

This article aims to provide a comprehensive exploration of quinoa's relationship with inflammation, drawing on scientific research and case studies to shed light on this intriguing enigma.

Quinoa’s Nutritional Profile

Before diving into the inflammation debate, it is important to understand the nutritional composition of quinoa. Quinoa's impressive nutritional profile has earned it the title of a superfood, as it provides a wealth of essential nutrients that contribute to its numerous health benefits, including:

GlycanAge - Quinoa's Impact on Inflammation: Truth Behind the Superfood (1)High-quality protein

Renowned for its high protein content, what sets quinoa apart from other plant-based sources is that it is a complete protein, containing all nine essential amino acids in balanced proportions. This is particularly significant for vegetarians and vegans, who often struggle to obtain sufficient protein from plant-based sources alone.

Rich in dietary fibre

Quinoa is an excellent source of dietary fibre, providing approximately five to seven grams of fibre per 100 grams of cooked quinoa, significantly higher than that of many other grains, such as rice or wheat. Dietary fibre plays a crucial role in digestive health, weight management, blood sugar regulation and the maintenance of healthy cholesterol levels, making quinoa a valuable addition to a balanced diet.

Abundant in vitamins and minerals

Quinoa is packed with an array of vitamins and minerals that are vital for maintaining overall health. It is particularly rich in B vitamins, including thiamine (B1), riboflavin (B2) and folate (B9), which play essential roles in energy production and the proper functioning of the nervous system.

Quinoa also contains significant amounts of minerals such as magnesium, which is involved in numerous enzymatic reactions; iron, essential for oxygen transport; and zinc, which supports immune function and wound healing.

Presence of bioactive compounds

In addition to its macronutrient and micronutrient content, quinoa is also a rich source of bioactive compounds, including flavonoids, saponins and phenolic acids. These structures potentially exhibit anti-inflammatory and pro-inflammatory properties, both of which are discussed in greater detail later in the article.

Is quinoa gluten-free?

As a naturally gluten-free pseudocereal, quinoa offers a nutritious alternative for individuals with celiac disease, non-celiac gluten sensitivity or those who simply prefer to avoid gluten. It is also an appealing choice for those seeking to maintain a balanced diet without the potential inflammatory effects associated with excessive gluten consumption.

Inflammation: A Double-Edged Sword

GlycanAge - Quinoa's Impact on Inflammation: Truth Behind the Superfood (2)To fully understand quinoa's relationship with inflammation, one must first grasp the concept of inflammation itself. Inflammation is a complex physiological process that plays a critical role in the body's defence against injury, infection and other harmful stimuli.

Acute inflammation is generally short-lived, lasting from a few hours to several days. This type of inflammation is essential for survival, as it serves to neutralise and eliminate harmful agents, remove damaged tissue and initiate tissue repair to restore the body to optimal health.

Chronic inflammation, on the other hand, is a prolonged and dysregulated immune response that can persist for months or even years, often resulting from unresolved acute inflammation or continuous exposure to harmful stimuli. Such inflammation is generally harmful and can contribute to the development of various chronic diseases, such as atherosclerosis, rheumatoid arthritis, inflammatory bowel disease, type 2 diabetes and even cancer.

The Anti-Inflammatory Benefits of Quinoa

Is quinoa anti-inflammatory? Several studies have reported quinoa's potential anti-inflammatory properties. These benefits can be attributed to its bioactive compounds, such as flavonoids, saponins and phenolic acids, which are known to possess antioxidant and anti-inflammatory activities.


Quinoa contains substantial amounts of flavonoids, such as quercetin and kaempferol. A study conducted by Lin et al. revealed that these specific flavonoids inhibit pro-inflammatory cytokines, which are proteins that mediate inflammation. Moreover, they have been shown to suppress the activation of nuclear factor-kappa B (NF-κB), a key regulator of inflammation [1].

GlycanAge - Quinoa's Impact on Inflammation: Truth Behind the Superfood (3)Saponins

Quinoa's saponin content has also been linked to its anti-inflammatory potential. Saponins are secondary plant metabolites reported to possess antioxidant, anti-inflammatory, and immunomodulatory properties. A study by Yao et al. demonstrated that quinoa saponins decreased the response of inflammatory mediators, inhibiting the release of inflammatory cytokines, including tumour necrosis factor-α and interleukin-6 [2].

Phenolic acids

Phenolic acids, such as ferulic, vanillic, and p-coumaric acids, are abundant in quinoa and have been shown to exhibit anti-inflammatory properties. A study by Al-Qabba et al. found that phenolic acid-rich extracts from quinoa demonstrated positive effects against oxidative stress and improved liver inflammation in rats [3].

Quinoa and cardiovascular health

A 2017 study investigated the effects of quinoa consumption on the metabolic profile and inflammatory markers in overweight and obese subjects. The results revealed that after 12 weeks of daily quinoa consumption, participants exhibited a significant decrease in inflammatory markers, such as C-reactive protein (CRP), which is commonly associated with cardiovascular diseases. This suggests that quinoa may have a protective role against inflammation and its associated complications [4].

Quinoa and gastrointestinal health

GlycanAge - Quinoa's Impact on Inflammation: Truth Behind the Superfood (4)Quinoa's potential benefits on gastrointestinal health have also been explored. A 2018 study on mice investigated the impact of quinoa supplementation on alleviating inflammatory bowel disease (IBD). Results showed mice fed a quinoa-based diet had a reduction in gut microbiome dysbiosis and IBD symptoms compared to those that weren’t. These results indicate the potential to use quinoa as a dietary approach to improve intestinal health [5].

Quinoa and rheumatoid arthritis

Further evidence of quinoa's potential anti-inflammatory properties comes from a review conducted by Mahdavi et al., which investigated the effects of quinoa consumption on inflammatory markers. The results demonstrated a significant decrease in pro-inflammatory cytokines, such as IL-1, IL-6, and TNF-α. These findings suggest that quinoa may be beneficial in managing chronic inflammatory conditions, such as rheumatoid arthritis [6].

The Inflammatory Potential of Quinoa

As quinoa has become increasingly popular as a nutritious, gluten-free alternative to traditional grains, questions have arisen about its potential to cause inflammation in some individuals. This section examines the inflammatory potential of quinoa, exploring the current scientific evidence on this topic.

Inflammatory Compounds in Quinoa

Quinoa contains several compounds that may contribute to its inflammatory potential. These include lectins, protease inhibitors, and saponins, which may trigger inflammatory responses in some individuals. However, it is essential to note that the inflammatory potential of these compounds may vary depending on factors such as individual sensitivity, preparation methods, and overall dietary context.


Lectins are carbohydrate-binding proteins found in many plant-based foods, including quinoa. They have been reported to cause gastrointestinal distress in some individuals by interfering with the absorption of nutrients and promoting inflammation in the gut. However, the lectin content in quinoa is relatively low compared to other foods, such as legumes, and its potential to cause inflammation is not well established.

GlycanAge - Quinoa's Impact on Inflammation: Truth Behind the Superfood (5)Protease Inhibitors

Protease inhibitors are compounds that can inhibit the activity of enzymes responsible for protein digestion. Present in quinoa, they may contribute to gastrointestinal inflammation by disrupting the normal digestive process. However, the overall impact of protease inhibitors on inflammation is not well understood, and more research is needed to determine their significance in quinoa-induced inflammation.


As discussed earlier, quinoa contains saponins, which are associated with anti-inflammatory and pro-inflammatory properties. While some studies suggest that saponins have anti-inflammatory effects, they may also cause gastrointestinal irritation and inflammation in sensitive individuals, particularly when consumed in large amounts. Rinsing quinoa thoroughly before cooking can help reduce its saponin content and minimise any potential inflammatory effects.

Quinoa Sensitivities and Allergies

Some individuals may experience inflammation due to sensitivities or allergies to quinoa. Although quinoa allergies are relatively rare, they have been documented in the scientific literature, with symptoms ranging from mild gastrointestinal discomfort to severe anaphylaxis [7]. Inflammation resulting from quinoa allergies or sensitivities is not directly linked to the compounds discussed above but rather to individual immune responses.

Balancing Quinoa's Inflammatory Potential

The potential inflammatory effects of quinoa should be considered within the context of an individual's overall diet and health.

While quinoa may cause inflammation in some sensitive individuals, it is essential to note that it has also been demonstrated to possess anti-inflammatory properties for many others. Factors such as genetics, existing health conditions, and dietary habits can influence how an individual responds to quinoa consumption.

For those who suspect that quinoa may be causing inflammation, it is recommended to consult a healthcare professional and consider an elimination diet to determine if quinoa is indeed the culprit. If quinoa is identified as a trigger, other gluten-free alternatives, such as rice, millet, or buckwheat, can be incorporated into the diet instead.


Quinoa's impressive nutritional profile, rich in essential amino acids, vitamins, minerals, and bioactive compounds, has demonstrated potential anti-inflammatory benefits in various studies. These benefits, alongside its gluten-free nature, make quinoa a promising addition to the diets of those seeking to mitigate inflammation and promote overall health.

However, it is essential to acknowledge that individual responses to quinoa may vary, and in rare cases, allergies and sensitivities can occur. As with any dietary choice, it is crucial to consider personal health factors and consult with healthcare professionals when deciding to incorporate quinoa into one's diet.

Ultimately, the evidence suggests that quinoa can play a valuable role in supporting a balanced and anti-inflammatory diet for many individuals. Further research is warranted to expand our understanding of quinoa's precise mechanisms of action and its potential long-term effects on inflammatory markers and health outcomes.

Take Control of Your Health with GlycanAge

It is also worth mentioning GlycanAge, an innovative test that measures an individual's biological age by analysing glycan patterns on IgG antibodies. GlycanAge can provide valuable insights into one's inflammatory status, informing personalised dietary and lifestyle interventions.

GlycanAge - Quinoa's Impact on Inflammation: Truth Behind the Superfood (6)Individuals interested in monitoring their inflammation levels and optimising their health may find GlycanAge a useful tool for tracking the impact of incorporating anti-inflammatory foods, such as quinoa, into their diets.

Once you receive your home testing kit, all you need to do is a simple finger prick test and send the results back to the lab. After three to five weeks of rigorous analysis to obtain the most accurate readings, your results will be ready.

GlycanAge offers numerous price points to meet your budget and payment plans to spread the cost over 12 months. A single test (£289) is best if you’re starting your wellness journey and want to discover your biological age. Two tests (£492) are highly recommended to track your progress as you work towards healthy ageing. Alternatively, a custom plan is best suited to those interested in making long-term improvements to their health, with additional discounts and tailored support.

Moreover, each customer is entitled to a free one-to-one consultation with a scientist and/or healthcare professional to help understand the results and devise a strategy to prolong healthspan.

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GlycanAge - Quinoa's Impact on Inflammation: Truth Behind the Superfood (2024)


Does quinoa cause inflammation in the body? ›

While quinoa may cause inflammation in some sensitive individuals, it is essential to note that it has also been demonstrated to possess anti-inflammatory properties for many others. Factors such as genetics, existing health conditions, and dietary habits can influence how an individual responds to quinoa consumption.

What is the number one food that causes inflammation? ›

1. Added Sugars. Americans' consumption of excess added sugars is considered a major contributor to inflammation, which in turn increases one's potential for chronic diseases like obesity, diabetes and heart disease.

Is quinoa actually a superfood? ›

Nicknamed a “superfood,” quinoa is a complete source of protein, which means it contains all nine amino acids, and it's also a great source of fiber (it contains more than any other grain) and heart-healthy fats.

What happens if you eat quinoa every day? ›

People susceptible to heart attack, cardiovascular disease and stroke can benefit from eating more quinoa to help manage their cholesterol levels. The fiber content found in quinoa may help reduce LDL cholesterol levels. Additionally, quinoa's ample omega-3 fatty acids may have a significant positive impact.

Is there anything unhealthy about quinoa? ›

It could increase your risk of kidney stones.

Someone who is susceptible to kidney stones may need to limit their consumption of various plant-based foods, including quinoa, that contain a substance called oxalate or oxalic acid.

What is the strongest natural anti-inflammatory? ›

  1. Omega-3 fatty acids. Omega-3 fatty acids , which are abundant in fatty fish such as salmon or tuna, are among the most potent anti-inflammatory supplements. ...
  2. Curcumin. ...
  3. S-adenosylmethionine. ...
  4. Zinc. ...
  5. Green tea. ...
  6. Frankincense. ...
  7. Capsaicin. ...
  8. Cat's claw.

What are the 10 worst inflammatory foods? ›

What Are the 10 Worst Foods for Inflammation According to Experts...
  • 03 of 10. Soda and Other Sugar-Sweetened Beverages. ...
  • 04 of 10. Trans Fats. ...
  • 05 of 10. Refined Carbohydrates. ...
  • 06 of 10. Red Meat. ...
  • 07 of 10. Processed Meats. ...
  • 08 of 10. French Fries and Other Deep-Fried Foods. ...
  • 09 of 10. Ultra-Processed Foods. ...
  • 10 of 10. Alcohol.
May 5, 2024

What's the worst food for inflammation? ›

According to our nutrition experts, some of the worst foods for inflammation include:
  • Refined carbohydrates.
  • Processed meats.
  • Baked goods.
  • Sweetened beverages.
  • Trans fat.
  • Added sugars.
  • Omega-6 fatty acids.
Jan 12, 2024

What foods flush out inflammation? ›

An anti-inflammatory diet should include these foods:
  • tomatoes.
  • olive oil.
  • green leafy vegetables, such as spinach, kale, and collards.
  • nuts like almonds and walnuts.
  • fatty fish like salmon, mackerel, tuna, and sardines.
  • fruits such as strawberries, blueberries, cherries, and oranges.
Mar 26, 2024

What 3 foods cause inflammation? ›

Inflammatory Foods
  • Red meat, such as steak and hamburgers.
  • Processed meat, such as bologna, bacon, sausage and lunchmeat.
  • Commercial baked goods such as snack cakes, pies, cookies and brownies.
  • Bread and pasta made with white flour.
  • Deep fried items such as French fries, fried chicken and donuts.

Is quinoa inflammatory for arthritis? ›

Wanting a simple recipe for helping with arthritis? Reach for the quinoa. Full of fibre, quinoa is reported to lower levels of the inflammatory C-reactive protein in the blood. Like quinoa, oats also have anti-inflammatory properties and help decrease C-reactive proteins in the body.

Does quinoa irritate the gut? ›

Quinoa has nearly double the fiber of most grains. If your body isn't used to consuming a ton of fiber, and suddenly you double down on a quinoa salad, it could definitely throw you for a loop … and lead to diarrhea, gas, bloating, and discomfort.

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