Quinoa is naturally gluten free and is an increasingly popular alternative to gluten grains. However, depending on how and where it's processed, it could be cross-contaminated with gluten.
So you should buy only quinoa specifically labeled gluten free if you follow a gluten free diet. It's one of several gluten free grains and pseudo-grains that can replace gluten grains. But, as always with gluten free foods, it's not quite that simple.
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In a nutshell: Is quinoa gluten free?
Yes, quinoa is naturally gluten-free. It's a safe and nutritious alternative for individuals who follow a gluten-free diet due to celiac disease or non-celiac gluten sensitivity.
But, because wheat, rye, and barley are so prevalent in the food chain, quinoa, like many gluten alternatives, is at risk of cross contamination. This is why it's so important to only buy certified gluten free quinoa.
Quinoa is often grown and/or harvested alongside wheat or other gluten grains and, even if it's not, it may be processed in a factory or on equipment that also processes gluten. And, unless a purity protocol is followed to ensure no cross contamination, the quinoa wouldn't be safe for those with gluten sensitivity.
What is quinoa?
Quinoa isn't a true grain. It's a seed. But because of its rich nutritional profile and high fiber and protein content, it's considered a pseudocereal.
Native to South America, quinoa is an ancient grain-like seed that's gained in popularity in recent years because of its suitability as a gluten alternative and because of its nutrient-dense composition.
Quinoa can be traced back to around 7,000 years ago and was known by some cultures as the “mother grain”.
Although it's not a true cereal grain, because of its impressive nutritional makeup, it's considered a whole grain. And, because it's gluten free (as long as it's not contaminated), it's safe for celiac patients and those with gluten sensitivity.
There are over 3,000 varieties of quinoa, but the most common are red, white, black, or sold together as tricolor. White quinoa is the type you'll most likely find at the store and tends to cook the fluffiest, and cooks up less chewy.
Both red and black quinoa slightly higher quantities of antioxidants and vitamin E than white quinoa. Black varieties have the lowest fat content but are highest in omega-3 fatty acid and carotenoids.
Because of its nutrition, quinoa is an important member of the gluten free “grains” available to those on a gluten free diet.
Other gluten free “grains”
Aside from the pseudograin quinoa, there are a handful of gluten free grains suitable for celiac patients and those on a gluten free diet. While all of these options are naturally gluten free, it's important to remember that they're only considered safe if they have a certified gluten free label.
Quinoa Recipes
If you need to avoid eating gluten with a strict gluten free diet, you need some solid gluten free alternatives to gluten containing grains to help you maintain a healthy, balanced diet. And quinoa is a great option to add variety, fiber, protein, and plenty of vitamins and minerals. Take a look at some of my favorite gluten free recipes featuring quinoa.
FAQs
Is black quinoa gluten free?
Yes, black quinoa is gluten free as long as it's free of cross-contamination. While not as readily available as white quinoa, black quinoa has around twice the vitamin E content of white.
Is red quinoa gluten free?
Yes, red quinoa is gluten free, like all other types of quinoa. And, it has a higher vitamin E and antioxidant content than white, although red is usually only found online and in specialty stores.
Is quinoa a protein?
Yes, quinoa is a complete protein as it has the full spectrum of nine essential amino acids that the human body needs but cannot produce on its own.
Is quinoa an inflammatory food?
No, quinoa isn't inflammatory. In fact, quinoa has an abundance of anti-inflammatory phytochemicals, so it may actually help fight inflammation.
How to cook quinoa
Ingredients
- 1 cup raw quinoa
- 1.75 cups lukewarm water plus more for rinsing
Instructions
Rinse the quinoa
- Place the raw quinoa in a medium-size bowl and fill the bowl with lukewarm water. Transfer the quinoa to a fine mesh strainer. I find that this works better than the specialized colanders they have for rinsing grains.
- With the quinoa still in the strainer, run lukewarm water over it until you can tell that the liquid coming out is no longer cloudy or soapy-looking.
- Press the quinoa into the strainer to remove as much of the water as possible.
Boil the quinoa
- Transfer the rinsed quinoa to a medium-size, heavy-bottom pot. Cover with the water from the recipe.
- Cover the pot, and bring the quinoa and water to a boil over a medium-high flame. Reduce the heat to low, and allow the quinoa to cook for 15 minutes.
Let the cooked quinoa rest
- Remove the pot from the heat without removing the lid. Allow the pot to sit, covered, for 10 minutes before removing the cover, fluffing the quinoa with a fork and serving.
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Hi, I’m Nicole. I create gluten free recipes that really work and taste as good as you remember. No more making separate meals when someone is GF, or buying packaged foods that aren’t good enough to justify the price. At Gluten Free on a Shoestring, “good, for gluten free” just isn’t good enough! Come visit my bio!
Betsy Gilberti says
Hello Nicole, A heartfelt thank you and a question. I cannot begin to thank you enough for your body of work in the gluten-free community, it is unparalleled, and our family will be forever grateful for everything we have learned from you.
I raised our son GF for a sensitivity that seemed worse than mine, but everything changed 16 yrs later when my niece was diagnosed with celiac. She is an extraordinary person, extremely smart, and an award-winning athlete who suffered for more than a year until her diagnosis of not only celiac but IBS as well. I truly feel if not for her stamina and raw grit as a person and in her sport, she would have endured far worse. And, now after years of good health, it has compromised since September because her university is doing such an absurdly poor job of controlling cross-contamination. It’s awful.
I cannot believe I have been eating the least nutritious quinoa all this time. I was curious about your mentioning to only buy GF quinoa if you are sensitive or suffer from celiac. Should my husband not eat it as he is not on a GF diet? Many thanks again!
Nicole Hunn says
Oh, no, I’m so sorry for the confusion, Betsy! I meant only that you don’t need to buy “gluten free quinoa” specifically unless you need to be on a gluten free diet. There’s nothing wrong with eating it whatever else you can or can’t eat, as long as you can eat quinoa! I’ve changed the language in the post to clarify it. Again, I’m so sorry that I confused you with what I wrote. And please don’t worry about the differences in nutrient value among quinoa! You sound like you’re really being so hard on yourself, while you clearly deserve so much credit for taking such good care of everyone. I’m so sorry to hear about the experience that your niece is having at her university. I often find that they cater more to diets of choice, like veganism, than diets of health, like gluten free. I’m sure that’s not a popular thing to say, but it does really bother me! She’s lucky to have you in her corner.