Puffed Quinoa: The Crunchy Superfood You Need to Know About

Quinoa's Crispy Cousin: A Deep Dive into the Health Benefits of Puffed Quinoa

The world is filled with many amazing foods that provide superior nourishment levels and may have potential medicinal or tonic properties. Z Natural Foods is dedicated to providing our customers with a diverse range of these high-quality foods in their most versatile forms. Quinoa is no exception. 

While quinoa has a fluffy, al dente texture with a nutty flavor profile, the versatility of the crispy puffed version is unmatched. 

Crispy puffed quinoa enhances the texture and consistency of your dishes, making them unforgettable. Creating a crunchy, toasty puffed quinoa yields a shelf-stable end product with endless creative potential. While all customers want a product with great versatility, you primarily use super functional foods for the nutritional benefits. Therefore, today, we will go on a journey to discover the nourishing qualities of this fantastic food.

Before we start, let’s discuss what puffed quinoa is and how it is made. 

Puffed quinoa is simply a “popcorn” version of this tasty seed. 

This toasty treat is made by simply baking the raw seeds in the oven or on a stovetop until they pop. It really is that simple. 

However, the pan must be hot enough if you're making puffed quinoa on the stovetop. The heat will agitate the quinoa seed, allowing it to crackle and pop. If the pan is not hot enough, you will end up with unpopped and burnt quinoa seeds. 

Puffed Quinoa: The energy ball essential

Puffed quinoa is a very popular ingredient in the energy ball craze we have seen grow over the last 10 years. It improves the amino acid profile of these popular treats and is the primary ingredient used to create that very popular crunchy texture. 

Let’s face it, who doesn’t love a crunchy treat? 

Is Puffed Quinoa better than popcorn?

Finally, unlike popcorn, no oil is necessary to make puffed quinoa. 

In fact, it is suggested that oil is not used when creating or storing puffed quinoa as it will lose its crunch factor.   

Next, let's look at some fun and interesting facts about quinoa:. 

• Quinoa has been cultivated for over 5,000 years in the Andean region and is considered the mother grain by the Incas. 

• While quinoa is called a grain, it is actually a seed within the same family as beet, spinach, and chard, and is also used to create pasta, baked goods, beer, and dairy-free milks. 

• Quinoa is an excellent alternative to oatmeal and cream of rice. 

• It has been said that there are over 100 varieties of quinoa, and the three most common colors are red, white, and black. 

• While quinoa contains around 220 calories and five grams of fiber per cup, it is one of the few ‘grains’ that provides all nine essential amino acids. 

Is Quinoa a good source of protein?

In order to give more context when answering this question, it is vital to understand some key points surrounding protein and amino acids. When examining the foundation of human health, the macronutrient protein is at the top of the list. Whether building healthy muscle tissue or supporting a wide array of essential bodily functions, vital amino acids found in various forms of protein are the critical building blocks to support these foundational aspects and necessary processes.

Here are some facts about proteins and amino acids:  

• There are 20 different amino acids that your body needs for various functions. 

• Eleven of the twenty are produced by the body, called non-essential amino acids, and we must get the other nine(called essential amino acids) from food because the body can’t produce them.

• Amino acids are organic compounds and building blocks your body uses to make protein. 

• A food is considered a complete protein when it contains all nine essential amino acids in appropriate ratios (Histidine, Isoleucine, Leucine, Lysine, Methionine, Phenylalanine, Threonine, Tryptophan, and Valine). However, a food can be considered an incomplete protein if one or more essential amino acids are insufficient, even if all nine EAAs are present. 

Here is what we know about basic physiology and protein metabolism: 

• Proteins are not stored for later use. 

• The body converts excess protein into glucose or triglycerides to supply energy or build energy reserves. 

• When we eat a complete source of protein, the body breaks it down into amino acids to create muscle protein, as well as a host of other proteins, for use in enzymatic reactions. Enzymes are essentially protein molecules. 

• The nine essential amino acids also act as regulatory signaling molecules. 

At the center of all this confusing information is the process of protein synthesis. In order to understand protein synthesis, we need to examine the role of the amino acid L-leucine in this process. In simple terms, protein synthesis is the process by which cells make protein by assembling amino acids and bonding them into specific polypeptide sequences. This process occurs in two stages: transcription (Copying DNA into RNA) and translation (Using RNA to make protein). Once the polypeptide chain is synthesized, it forms the finished protein. 

So, how does the amino acid L-leucine play a role in this essential process? 

Leucine has been reported to increase protein synthesis by increasing the phosphorylation of proteins involved in the mTOR signaling pathway, a key regulator of cell growth and metabolism. Phosphorylation is critical in regulating the cell cycle, growth, and apoptosis. mTOR also regulates cell proliferation, autophagy, and apoptosis. However, much like inflammation, with mTOR, balance is the key, as too much or too little can potentially cause various health issues. 

Therefore, while Quinoa as a stand alone food contains all nine essential amino acids, depending on the source of the seeds, it is shown to have inconsistent amounts of Lysine and Leucine, creating an imbalanced amino acid profile,  So, while, by its basic definition, quinoa is touted as a complete protein source, its biological value and ability to support protein synthesis are not quite up to par. 

Remember that a food can be considered an incomplete protein if one or more of the essential amino acids are insufficient, even if all nine EAAs are present. Inadequacy is defined in the above case through the amino acid score. The score is calculated by dividing the content of individual EAAs in food protein by the content of the same amino acid in the reference pattern.

Is quinoa a quality source of fatty acids?

Quinoa is also an outstanding source of essential fatty acids and is said to have the best profile of all grains. There are two primary types of fats: saturated and unsaturated. 

Structurally speaking, saturated fats have no double bonds, whereas unsaturated fats have one or more of these bonds. A fat with one double bond is considered monounsaturated, whereas if it has more than one, it is polyunsaturated. 

Polyunsaturated fats are broken down into two classes: Omega-3 and six fatty acids. An important point to understand is that while specific foods may be higher in a particular type of fat, all foods contain a mixture of saturated, mono, and polyunsaturated fats. Quinoa is an excellent source of polyunsaturated fatty acids, the most abundant of which is omega-6 linoleic acid. 

However, quinoa contains around 4 grams of fat per cup, and around 55-63% of quinoa’s fatty acid profile comes from the Omega-3 fatty acid Alpha linoleic acid(ALA), making quinoa a well-balanced source of Omega-3 fatty acids. The average oil composition of quinoa seeds was mainly composed of linoleic acid (60.1%), oleic acid (20.5%), palmitic acid (9.8%), and α-linolenic acid (6.5%). 

The following was stated in a study discussing the effects of dietary ALA on reducing cardiovascular risk factors, including inflammation and lipid profile imbalances, in individuals with hypercholesterolemia. 

• Alpha-linolenic acid (ALA) reduces the risk of cardiovascular disease (CVD), possibly by favorably altering vascular inflammation and endothelial dysfunction.

• Inflammatory markers, lipids, and lipoproteins were assessed in hypercholesterolemic subjects (n = 23) fed two diets low in saturated fat and cholesterol and high in PUFA, varying in ALA (ALA Diet) and linoleic acid (LA Diet), compared with an average American diet (AAD). 

• The ALA Diet provided 17% energy from PUFA (10.5% LA; 6.5% ALA); the LA Diet provided 16.4% energy from PUFA (12.6% LA; 3.6% ALA); and the AAD provided 8.7% energy from PUFA (7.7% LA; 0.8% ALA). 

• The ALA Diet decreased C-reactive protein (CRP, P < 0.01), whereas the LA Diet tended to decrease CRP (P = 0.08). 

• Although the two high-PUFA diets similarly decreased intercellular cell adhesion molecule-1 vs. AAD (-19.1% by the ALA Diet, P < 0.01; -11.0% by the LA Diet, P < 0.01), the ALA Diet decreased vascular cell adhesion molecule-1 (VCAM-1, -15.6% vs. -3.1%, P < 0.01) and E-selectin (-14.6% vs. -8.1%, P < 0.01) more than the LA Diet. 

• Changes in CRP and VCAM-1 were inversely associated with changes in serum eicosapentaenoic acid (EPA) (r = -0.496, P = 0.016; r = -0.418, P = 0.047) or EPA plus docosapentaenoic acid (r = -0.409, P = 0.053; r = -0.357, P = 0.091) after subjects consumed the ALA Diet. 

• The two high-PUFA diets decreased serum total cholesterol, LDL cholesterol, and triglycerides similarly (P < 0.05). The ALA Diet decreased HDL cholesterol and apolipoprotein A-I compared with the AAD (P < 0.05). 

Therefore, researchers concluded that “ALA appears to decrease CVD risk by inhibiting vascular inflammation and endothelial activation beyond its lipid-lowering effects.”

Quinoa: A good source of fiber and unique starch content

Fiber makes up around 10% of quinoa’s dry weight. A cup of cooked quinoa gives you about five grams of fiber, of which 90% is insoluble, and a glycemic index of around 53.  Resistant starches are typically formed when starch-containing foods are cooked and cooled. 

This process occurs due to a process known as retrogradation, which happens when the amylose and amylopectin chains in cooked, gelatinized starch realign as they cool. Cooling these foods in the refrigerator overnight or for several days has been said to increase starch-resistant content. 

While not explicitly confirmed, it is generally accepted that reheating resistant starches at temperatures below 140°F is believed not to destroy their prebiotic qualities. However, foods in their unripened stages also contain these resistant starches.   

It is generally agreed upon that four types of resistant starches exist:

• Resistant Starch Type 1: Seeds, legumes, and grains fall into this category. Your small intestines have trouble digesting the starches within them. 

• Resistant Starch Type 2: These are non-gelatinized particles that the small intestines can slowly digest, but not before much of it escapes into the large intestines. This category includes green bananas, raw potatoes, and high-amylose corn.

• Resistant Starch Type 3: This type is cooked in water until fully hydrated, and the starch dissolves in the water, reforming into structures that are difficult to digest after cooling. This category includes bread, cooked potatoes, and processed foods. 

• Resistant Starch Type 4: A starchy food that is chemically modified to make it resistant to digestion. 

A review titled "Resistant Starches for the Management of Metabolic Diseases" examined preliminary animal studies and human clinical trials, discussing the effects of resistant starches on metabolic conditions. 

The following was summarized: 

Data from both models support the role of resistant starches in improving various metabolic issues, although further research is needed to understand their specific effects. Therefore, it was concluded that “the studies presented in this review offer new insights into the potential pathways by which resistant starches enhance metabolic health, including modulation of the gut microbiota, gut peptides, circulating inflammatory mediators, innate immune cells, and the bile acid cycle.”

In simple terms, quinoa is an RS4 starch that can be modified by using citric acid, which binds to the starch, making it difficult to digest. It should also be noted that if you cook, cool, and reheat any starch, it can become resistant starch. Therefore, by nature, quinoa is not a resistant starch. However, if it is modified, it can become one.  

Quinoa is a quality source of the powerful flavonol quercetin.

Quercetin is considered the primary flavonol and one of the most critical flavonoids in quinoa, averaging 21 milligrams per 100 grams. This compound is being aggressively studied for its ability to support a healthy aging process through multiple mechanisms of action. In one human study, quercetin demonstrated its ability to inhibit inflammation by increasing peroxisome proliferator-activated receptors (PPARs), which have been shown to antagonize nuclear factor kappa B (NF-κB), a protein complex at the top of the inflammation cascade that controls the transcription of DNA, cytokine production, and cell proliferation. 

In another human study, quercetin was found to inhibit glucose uptake by increasing the activation of AMPK. This enzyme plays a role in cellular energy homeostasis, activating the uptake of glucose and fatty acids when cell energy is low. The activation of AMPK stimulates Akt (also known as protein kinase B), which regulates glucose metabolism, and glucose transporter 4 (GLUT4), which is responsible for glucose uptake in fat and muscle cells. 

In a review discussing the therapeutic potential of quercetin as a cardiovascular agent, it was stated, “Quercetin exhibits significant heart-related benefits such as inhibition of LDL oxidation, endothelium-independent vasodilator effects, reduction of adhesion molecules and other inflammatory markers, the protective effect on nitric oxide and endothelial function under conditions of oxidative stress, prevention of neuronal oxidative and inflammatory damage and antiaggregant platelet effects.”

Puffed quinoa vs puffed rice: A war dating back thousands of minutes

I am pretty sure most of you have heard about the mystery and intrigue of the “dark web”. It is known to be one of the greatest mysteries of the underground world. However, did you know that an underground war has been brewing for thousands of minutes, viciously battling it out to claim one of the greatest titles known to man: 

King of the Versatile Crunchy Grain Ingredient

In the texture food world, this is one of the greatest honors. Men and women have battled with fire, ovens, pans, and baking sheets in kitchens worldwide, creating a ruthless and savage like war to become the victor of this coveted title. 

The primary players of this battle are puffed rice and puffed quinoa. This battle has resulted in significant losses, with millions of grains and seeds sacrificing their lives in horrifying experiments, all in the name of the perfect texture profile and superior crunchiness. 

However, it does not end there. The puffed rice world has great contempt for puffed quinoa because it has a superior nutritional profile regarding amino acids and glycemic index compared to puffed rice. 

Furthermore, puffed quinoa has a better flavor profile that is enhanced through the baking process. Quinoa also has a distinct advantage. Because of its smaller surface area, quinoa retains its ability to stay crunchy. 

Puffed rice has a more delicate outer shell, making it more susceptible to its structure breaking down when mixed with other ingredients. 

Much like the times of Roman war, where catapults were a standard method used to destroy the enemy, we look at the ruthless energy ball war as a modern-day equivalent. One of the primary rules of energy ball wars is that they must be of equal size. This fact once again puts the light and airy puffed rice at a significant disadvantage. With a larger surface area, it is impossible to fit as much puffed rice as you would puffed quinoa into an energy ball. 

Therefore, its lighter texture won’t have the same profound and destructive effects on impact as the more densely packed puffed quinoa energy ball. Like all wars that cause destruction and significant loss, we hope the puffed rice community will raise the white flag and finally admit to puffed quinoa’s superiority. After all, it is the right thing to do. 

In conclusion, the puffed food world is as crazy and chaotic as the wild west. It is a constant battle to fight for superiority, and through all the hardship and battles, puffed quinoa continues to emerge successfully. Its vastly superior taste, texture, and nutritional profile will keep this profound seed at the top of its game.     

About Michael Stuchiner, Master Herbalist
Michael Stuchiner is a Master Herbalist and proud graduate of The School of Natural Healing and has worked in different areas of this field for over 25 years. He is a retired elite-level powerlifter who competed for 27 years. As an avid international traveler, he is passionate about the use of medicinal and tonic herbs, as well as foods traditionally found in local markets in the 35 countries he has visited. Michael brings you his years of experience as a Master Herbalist, traveler, and athlete through the hundreds of articles he has written and his YouTube channel (A Master Herbalist Perspective). He is considered a true educator in this field. For more articles written by Mike, go here: Master Herbalist.