Here's Exactly What Happens to Your Body When You Eat Quinoa Every Day

Grains—including white rice, brown rice and oats—are a delicious way to round out meals, making them more satiating and nutritious. Quinoa is an especially popular grain to integrate into meals because it’s super versatile and nutrient-packed.

In fact, there are so many ways to cook with quinoa that you could eat it every day if you wanted to. Curious as to how eating this much quinoa could impact your body? Here, registered dietitians share five health changes you can expect to experience if you start eating quinoa regularly.

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What Makes Quinoa So Healthy?

“Quinoa is a nutrient-dense, gluten-free grain that offers versatility and is a powerhouse of nutrition,” says registered dietitian Cristina Illien, RD. She explains that quinoa is a complete protein, which means it has all the essential amino acids the body needs but can’t make on its own. That means, if you are looking for a way to up your protein, incorporating quinoa into your meals can help. Half a cup of quinoa has 12 grams of protein, compared to half a cup of white rice, which has 3 grams of protein.

Besides containing protein, registered dietitian Patricia Kolesa RDN, says that quinoa is a good source of fiber, with six grams of the nutrient in a half-cup serving. Additionally, Kolesa says that quinoa is a good source of iron, a nutrient many people who eat primarily plant-based often don’t get enough of. “Quinoa is also a significant source of minerals like folate, thiamine, manganese, phosphorus and zinc,” she says.

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5 Ways Eating Quinoa Regularly Can Impact the Body

Both dietitians say that quinoa is super versatile and can be used in a variety of ways, whether you want to incorporate it into a sweet breakfast with fruit or into a savory lunch or dinner. “Since it’s naturally gluten-free, quinoa is also suitable for individuals with celiac disease or gluten intolerance,” Illien says.

Some of Illien’s favorite ways to cook with quinoa include having it for breakfast with coconut milk, vanilla and a touch of maple syrup or topped with avocado and a poached egg. “At lunch, you can use quinoa as the base for a grain bowl and for dinner, you can pair it with vegetables and your favorite fish or meat dish,” she says, giving a couple of other quinoa-based meal ideas. Kolesa says she likes to use quinoa in stir-fries, soups, salads, risotto and grain bowls.

While it’s always best to eat a wide range of foods to get a good mix of nutrients, quinoa is safe to eat regularly and even every day. If you start eating quinoa regularly, there are five key ways it can impact your body.

1. Your blood sugar may become more stable

If you find yourself on a blood sugar rollercoaster, full of energy for part of the day and then completely fatigued later, Kolesa says that incorporating quinoa into your meals can help you level out. “One [study] published in 2024 showed that 25 grams of quinoa each day may improve fasting blood glucose levels. Another study showed a reduction in [post-meal] blood glucose response after subjects ate 20 grams of quinoa per day,” she says. This isn’t just beneficial in the short term; both dietitians say that quinoa’s impact on blood sugar can help lower the risk of type 2 diabetes long-term.

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2. Your digestion may change

As Kolesa pointed out earlier, quinoa is a good source of fiber. Quinoa has both soluble fiber and insoluble fiber. Both types are important for digestion. Soluble fiber dissolves in water, creating a gel-like texture that slows down digestion (which is why it helps keep blood sugar levels steady). Insoluble fiber adds bulk to stool, helping prevent constipation.

If you aren’t used to eating a lot of fiber, Illien recommends incorporating quinoa into your diet slowly so you don’t overwhelm your digestive system. “Start with a small portion—about a quarter cup cooked—to assess how your body tolerates it. While quinoa is generally well-tolerated, some individuals may find it difficult to digest and experience bloating,” she says. Over time, she says the body will adapt and you’ll be less likely to experience bloating and will have improved bowel movement regularity.

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3. Your LDL cholesterol could go down

Quinoa is good for your heart. According to a scientific study, when eaten regularly, quinoa can help lower LDL cholesterol (that’s the “bad” type). This means, Kolesa says, that incorporating quinoa into your diet can help lower your risk of cardiovascular disease.

4. You could lower your risk of chronic diseases

In addition to lowering your risk of cardiovascular disease, both dietitians say that eating quinoa regularly can help lower the risk of other chronic health conditions, including certain types of cancer. This is because of quinoa’s nutrient-rich profile. Scientific research shows that quinoa helps decrease inflammation in the body and less inflammation means a lower risk of disease.

5. Your mental health and cognition will be better supported

You know what else quinoa is good for? Your brain! The B vitamins in quinoa are linked to supporting mental health. Other research shows that the nutrients in quinoa can help lower inflammation in the brain, which is beneficial for both brain health in the immediate and the long term.

As you can see, there are many ways eating quinoa can support the entire body. If it’s not currently part of your diet, consider this your sign to experiment with cooking with it. It just might become your new go-to grain!

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Sources

• Cristina Illien, RD, registered dietitian

• Patricia Kolesa RDN, registered dietitian nutritionist