Not many people know about the grainy, ancient food of the Incas known as quinoa (pronounced like keen-wah). What looks like a pile of big white seeds, this South American grain can be used in many different ways. Because it is gluten free, has many essential nutrients and is said to cure migraines, this uncommon food is gaining popularity every day.

Since this “ancient grain” is somewhat of a mystery, I felt it was important to talk to nutritionists and debunk some of the myths surrounding it.

Quinoa is only for vegans who need more protein: False

Quinoa is one of the many sources of protein for vegetarians, vegans and even those on a gluten-free diet. But that doesn’t mean vegans are the only ones who can eat it. When combined with other foods, even big-time meat lovers can enjoy a serving of quinoa.

“The first time I tried it was this year, at a (vegetarian) restaurant,” said Elly Kuzmanova, a junior in LAS and a vegetarian of eight years. “I tried it because it’s often a staple food for many vegetarian dishes, and I wanted to try a variety of those. I only tried it after becoming a vegetarian, because it’s a superfood, and it’s supposed to provide many nutrients that vegetarians need in their diet.”

According to the United States Department of Agriculture, men and women between 19 and 30 need about six ounces of protein. Because vegetarians lose meat as a source of protein, quinoa, along with other foods like tofu and beans, is one way for vegetarians — and even meat-eaters — to get protein.

Quinoa cures migraines: True, for the most part

Eating quinoa has been said to cure migraines. Robin Allen, administrative dietitian of Dining Services, said quinoa is linked with migraines because it is a good source of magnesium.

She says there are about 118 milligrams of magnesium per cup.

“Consuming magnesium has been associated with reducing migraines if ingested during the early stage of the migraine,” she said. “(However), I am unaware of any studies that directly link quinoa to reducing migraines. This needs further study.”

Quinoa has a lot of health benefits: True

According to Allen, quinoa has been designated as a “super crop” by the United Nations.

“It is one of a few plant foods that contains all nine essential amino acids, which means it is a complete protein,” Allen said. “Essential amino acids are those that cannot be manufactured in the body and have to be consumed in the diet.”

She also said quinoa is also a good source of potassium with 159 grams of potassium for every half cup of quinoa.

Among the other nutrients that quinoa contains are: iron, B vitamins, copper, zinc, magnesium and manganese.

“Additionally, it is gluten free and a whole grain, so is a good source of fiber,” Allen said. She also said quinoa will help reduce incidents of diabetes and heart disease because it is a whole grain.

Quinoa can be eaten in many forms: True

When turned into flour, quinoa can be used to make foods like pancakes, muffins and pastas. Because it is gluten free, bread made from quinoa is also gaining popularity.

Not only that, but the food is so versatile that there are many different ways to prepare and serve it.

“It’s usually good with a sauce or incorporated into other dishes such as a stew or a soup,” Kuzmanova said. “The easiest way to prepare it is by soaking it in water and then boiling it. That way, you can either eat it plain or add it to other dishes.”

In South America, it was served as a cereal because of its nutty flavor and crunchy texture.

It can also be prepared just like rice and served as a rice substitute.

Quinoa is hard to find: False, sort of

Quinoa is not a very common food and is not found in your average kitchen. According to Allen, the grain gained popularity in the 1950s and has continued to gain popularity.

Currently, quinoa can be found on campus at The Red Herring, a vegetarian and vegan restaurant located on Oregon Street.

University of Illinois Dining Services serves a few dishes containing quinoa, such as coconut-infused quinoa and risotto quinoa with mushroom and thyme. For those willing to spend a few credits, 57 North offers quinoa with black beans and corn salad.

At the grocery store, it can be found among the rice and couscous or in the ethnic food isles among the Latin speciality food.

Melissa is a freshman in Media