Is Quinoa Paleo?
So we know that grains aren't Paleo, but what about the pseudo grains such as quinoa (pronounced “keen-wah”) chia seeds and buckwheat? Are they considered acceptable for a paleo diet? The answer is no, and here’s the reason why…
Pseudo grains are actually seeds, not grains, but are loaded with anti nutrients and carb heavy. If it looks and acts like a grain – it’s a grain! Quinoa seems to be a really fashionable “health food” at the moment – but do you really need it?
Just like other grains, quinoa contains anti nutrients like phytic acid, lectins and saponins – substances not tolerated well – and not good for gut health and permeability. Phytic acid binds to minerals preventing you from absorbing them – it can even leach minerals from your body for this purpose. Lectins and saponins are culperates in gut permeability which can lead to leaky gut.
Whilst properly preparing grains by soaking and sprouting can help to minimise the amounts of anti nutrients in the grains, it won’t get rid of them entirely.
Quinoa is popular because it’s high in protein, yet many paleo foods such as grass-fed meat and leafy green vegetables are actually far better sources of protein.
Before you can eat grains like quinoa, a lot of processes need to happen – which is why it is a “modern” food. Pseudo grains need to be ground, separated, roasted and rinsed. Would you do all that work yourself just to add in a small about of quinoa to you lunch?
Whilst some people may tolerate properly prepared grains,if you are in any doubt, it’s surely best to avoid them altogether. There are so many paleo friendly alternatives, such as cauliflower rice, zucchini noodles or spaghetti squash.
Pseudo Grains and Digestive Health
Many people turn to pseudo grains like quinoa, buckwheat, and amaranth under the impression that they’re a safe, gluten-free alternative to traditional grains. However, for those following a Paleo lifestyle, especially anyone dealing with autoimmune or digestive issues, pseudo grains can be problematic. These seed-based imposters often come with similar drawbacks as true grains — most notably, they contribute to gut irritation and inflammation due to their anti-nutrient content.
The lectins found in pseudo grains can bind to the lining of the gut and, over time, contribute to compromised intestinal barriers. This is especially concerning for individuals who already struggle with food intolerances, IBS, or autoimmune flare-ups. Even if you're not currently symptomatic, regularly consuming pseudo grains can create a low-grade inflammation that may go unnoticed — until it becomes a more significant health issue.
Are Pseudo Grains Ever Paleo-Compatible?
There is a small subset of Paleo followers who advocate for the occasional use of soaked or sprouted pseudo grains, arguing that preparation methods can render them less harmful. While it’s true that soaking and fermenting can reduce levels of phytic acid and other anti-nutrients, it does not eliminate them completely. For strict Paleo adherents, the benchmark is clear: if you couldn't have reasonably prepared it using traditional, pre-agricultural methods, it doesn't belong on your plate.
That said, everybody is different. Some people who follow a more relaxed version of Paleo may choose to include a small amount of well-prepared pseudo grains, particularly after they’ve healed their gut. But for those looking to follow Paleo principles for maximum health optimisation, it makes more sense to focus on truly nutrient-dense, ancestral foods that require minimal preparation and are rich in bioavailable nutrients.
Better Paleo Alternatives to Pseudo Grains
Rather than attempting to recreate grain-like dishes using quinoa or buckwheat, it’s far more rewarding to experiment with truly Paleo-friendly alternatives. Here are some favourite substitutions that work well in most recipes and are kinder on your digestion:
- Cauliflower Rice: A perfect stand-in for couscous or rice, it’s light, easy to digest, and can be flavoured in endless ways.
- Spaghetti Squash: A brilliant noodle replacement for dishes like spaghetti Bolognese or stir-fries.
- Zucchini Noodles (Zoodles): Ideal for cold noodle salads or warm pasta-style meals with a Paleo pesto or tomato sauce.
- Coconut Flour & Almond Meal: Great for baking, thickening sauces, or creating Paleo-style flatbreads and pancakes.
- Sweet Potato: A nutrient-rich option that provides fibre and carbohydrates without the gut irritants found in grains.
These alternatives are not only more aligned with Paleo principles, but they also tend to be easier to prepare and integrate seamlessly into meals without the complications of soaking, rinsing, or fermenting.
Environmental and Ethical Considerations
Another important angle to consider with pseudo grains like quinoa is sustainability. As demand for these crops has skyrocketed in recent years, especially in Western countries, it has led to issues in the regions where they are traditionally grown. In parts of South America, local populations are now unable to afford quinoa due to export-driven price inflation.
From a sustainability and ethical perspective, choosing locally grown, in-season vegetables, pastured meats, and sustainable seafood aligns better with both the Paleo ethos and environmental responsibility. These foods are not just better for your health, but for the planet and local economies too.
Blood Sugar and Pseudo Grains
Another drawback of pseudo grains is their impact on blood sugar. Despite being promoted as low-GI or high-protein, most pseudo grains have a relatively high carbohydrate load. For people trying to regulate insulin, support fat loss, or manage energy levels, they can cause undesirable blood sugar spikes. This is especially true when consumed as part of a high-carb meal or in large quantities, which is often the case with quinoa-based salads or grain bowls.
By contrast, Paleo staples like leafy greens, fermented vegetables, and healthy fats provide a slower energy release, more stable blood sugar, and far more micronutrients per bite.
Why the “Health Food” Halo Can Be Misleading
The rise of pseudo grains has been helped along by slick marketing, wellness trends, and an increasing demand for gluten-free products. But just because a product is gluten-free or organic doesn’t mean it’s Paleo — or healthy. Many people assume that anything labelled a “superfood” must be good for them, without questioning its preparation process, origin, or effects on the body.
This health halo effect is particularly strong with quinoa, often presented as the perfect protein source. But its protein is incomplete (unlike that from meat or eggs), and the minerals it does contain may not be well absorbed due to anti-nutrients. It’s essential to critically evaluate these trends, especially when your health is your top priority.
The Simplicity of a True Paleo Diet
One of the best parts of Paleo is how simple it can be. There's no need to chase exotic or trendy foods when the most nourishing meals are often the most basic. A grass-fed steak, roasted seasonal vegetables, a handful of macadamia nuts, and a drizzle of olive oil can offer more nutrition and satiety than any pseudo grain bowl.
With just a little planning and prep, you can create meals that support gut health, blood sugar balance, and overall vitality without ever reaching for quinoa, buckwheat or other “healthy” grains.
Final Thoughts on Pseudo Grains
While pseudo grains might seem like a harmless or even healthy compromise, they simply don’t measure up when compared to the nutrient-dense whole foods that form the foundation of a true Paleo lifestyle. Whether your goal is to reduce inflammation, support digestion, lose weight, or just feel better day to day, the best results come from choosing foods your body was designed to eat.
If you’re new to Paleo or still experimenting with what works for you, consider taking a break from all grains and pseudo grains for 30 days. Then, if you reintroduce them, take note of how your body responds. You might be surprised just how much better you feel without them.
Do you avoid all grains, or do you eat some in moderation? How do you prepare them? I’d love to hear what you think about pseudo grains like quinoa, in the comments below.
