Is quinoa low glycemic

Why Is Quinoa Good for Diabetes?

Quinoa has a glycemic index of around 53, so it wont cause a dramatic spike in blood sugar. It also has a high fiber content which can be particularly beneficial for people with diabetes.

Quinoa (pronounced KEEN-wah) has recently become popular in the United States as a nutritional powerhouse. Compared to many other grains, quinoa has more:

• protein
• antioxidants
• minerals
• fiber

Its also gluten-free. This makes it a healthy alternative for people who are sensitive to glutens found in wheat.

Evidence also suggests that eating more quinoa can help people with diabetes manage their blood sugar levels and possibly prevent other conditions.

You can eat quinoa by itself or substitute quinoa in recipes that call for other grains.

While it may be relatively new to supermarkets, quinoa has been a large part of the South American diet for many years. It dates back to the Incas, who called quinoa the mother of all grains. It grows in the Andes Mountains and is capable of surviving harsh conditions.

While its eaten like a grain, quinoa is actually a seed. There are more than 120 varieties. The most popular and widely sold are white, red, and black quinoa.

Only in the past three decades have researchers begun to discover its health benefits.

Because of its high fiber and protein content, quinoa makes you feel full for longer. Theres also reason to believe that it can help lower your risk for high blood pressure and high cholesterol, although more research is needed.

Part of living with diabetes is managing your diet to help control your blood sugar. Foods that are high on the glycemic index are associated with causing blood sugar spikes.

Healthy meal plans for people with diabetes often focus on choosing foods rated at medium to low on the glycemic index. A glycemic index of 55 or below is considered low.

Quinoa has a glycemic index of around 53, meaning it wont cause as dramatic a spike in blood sugar. This is because it contains fiber and protein, both of which slow the digestion process.

Most grains dont have all the amino acids needed to make a protein. However, quinoa contains all the essential amino acids, making it a complete protein.

The dietary fiber content in quinoa is also higher than the content for many other grains. This means that quinoa can be particularly beneficial for people with diabetes, since fiber and protein are considered important for keeping blood sugar under control.

Managing total carbohydrate intake per meal is very important for blood sugar regulation. One cup (189 grams) of cooked quinoa contains about 40 grams of carbohydrates.

One study published in the Journal of Medicinal Food showed the potential for a diet of Peruvian Andean grains, including quinoa, to help manage type 2 diabetes and the high blood pressure associated with it.

The American Diabetes Association recommends picking grains with the highest nutritional value for your carbohydrate servings. Quinoa is a good option.

Your daily or weekly serving may depend on whether youre using the plate method, glycemic index, or the exchange or gram counting system to keep track of meals. Generally, 1/3 cup of cooked quinoa counts as one carbohydrate serving, or about 15 grams of carbohydrate. If youre not sure how quinoa will fit into your meal plan, a dietitian can help.

Like many other grains, quinoa can be bought in packaged containers or from bulk bins. It naturally grows with a bitter coating to discourage pests. Most varieties sold in grocery stores have been prewashed to get rid of the bitter taste. A quick rinse at home with cold water and a strainer can remove any leftover residue.

If you can make rice, you can prepare quinoa. Just combine it with water, boil, and stir. Wait 10-15 minutes for it to become fluffy. You can tell its done when the small white ring separates from the grain.

You can also make it in a rice cooker, which is a quick and easy way to prepare the grain.

Quinoa has a slightly nutty flavor. This can be made stronger by dry roasting it before cooking. Once youve cooked it, try adding:

• fruits
• nuts
• veggies
• seasonings

There are many healthy quinoa recipes that range from morning meals to main courses. These include:

Quinoa is an ancient grain thats gaining popularity in the modern diet. Its high in both protein and fiber, making it a healthful addition to your diet.

Research shows that it may also help you control your blood sugar and cholesterol. Many helpful recipes using quinoa are available. Its good at any time of day, so enjoy it whenever you want!

Quinoa (cooked)

The glycemic index (GI) of quinoa equals to 35, which classifies it as a low GI food. The glycemic load (GL) of quinoa is equal to 7.3, which classifies it as a low GL food.

100 grams of quinoa (cooked) contain 120 kcal (502 kJ), 4.4 grams of proteins, 21.0 grams of carbohydrates, and 1.9 grams of fats.

Quinoa is a nutritious grain that has gained popularity in recent years due to its high protein and fiber content. It is a versatile and easy-to-prepare grain that can be used in a variety of dishes, making it a great addition to any diet.

Quinoa Nutrition Facts:

One cup (185 grams) of cooked quinoa contains:

• Calories: 222
• Carbohydrates: 39 grams
• Fiber: 5 grams
• Protein: 8 grams
• Fat: 4 grams
• Vitamin B6: 10% of the daily value (DV)
• Magnesium: 30% of the DV
• Iron: 15% of the DV
• Zinc: 13% of the DV
• Potassium: 9% of the DV

Quinoa Health Benefits:

1. High in Protein: Quinoa is one of the few plant-based foods that is a complete protein, containing all nine essential amino acids. This makes it an excellent source of protein for vegetarians and vegans.
2. Gluten-Free: Quinoa is naturally gluten-free, making it a great alternative to wheat, barley, and other gluten-containing grains for those with celiac disease or gluten sensitivity.
3. High in Fiber: Quinoa is high in fiber, which can help promote satiety, reduce the risk of constipation, and improve gut health.
4. Rich in Antioxidants: Quinoa contains a variety of antioxidants, including quercetin and kaempferol, which can help reduce inflammation and lower the risk of chronic diseases.
5. Low Glycemic Index: Quinoa has a low glycemic index, meaning it can help regulate blood sugar levels and may be beneficial for those with diabetes.

Quinoa Drawbacks:

1. High in Phytic Acid: Quinoa contains phytic acid, which can bind to minerals such as iron, zinc, and calcium and prevent their absorption. Soaking or sprouting quinoa can reduce phytic acid levels and improve mineral absorption.
2. Potential Allergies: While rare, some people may be allergic to quinoa, which can cause symptoms such as hives, itching, and difficulty breathing.
3. High in Calories: While quinoa is nutritious, it is also relatively high in calories compared to other grains. It is important to consume quinoa in moderation as part of a balanced diet.

Quinoa Tips for Consuming Quinoa:

1. Rinse before Cooking: Before cooking quinoa, it is important to rinse it thoroughly to remove any residual saponins, which can give it a bitter taste.
2. Use in a Variety of Dishes: Quinoa is versatile and can be used in a variety of dishes, including salads, soups, and as a substitute for rice or pasta.
3. Store Properly: To maintain freshness, store quinoa in an airtight container in a cool, dry place.
4. Combine with Other Nutritious Foods: To boost the nutrient content of your meal, combine quinoa with other nutrient-dense foods, such as vegetables, nuts, and seeds.

In conclusion, quinoa is a nutritious grain that is rich in protein, fiber, and antioxidants. Its gluten-free nature and low glycemic index make it a great alternative to wheat and other grains for those with celiac disease or diabetes. However, it is important to consume quinoa in moderation as it is relatively high in calories, and to be aware of any potential allergies or drawbacks such as high phytic acid levels.

Quinoa Glycemic Index: Is Quinoa Good for Diabetes and Losing Weight?

Quinoa is a go-to grain for diets these days, and its relatively inexpensive and good for youor at least, thats what the claims are. But with these claims a lot of questions arise. Where does quinoa fit on the glycemic index? Is quinoa safe for diabetics and is it low-carb? We did some research and looked at the various aspects of quinoathe quinoa glycemic index, quinoas benefits for diabetes patients, and even a few recipes that you can try at home.

This is your complete beginners guide to quinoa that will help you understand the grain from a nutrition point of view, its health benefits, side effects, if any, and the best way you can include it in your diet.

Quinoa Glycemic Index

If you have certain medical concerns like diabetes, one of your first concerns when adding anything to your diet is where quinoa fits on the glycemic index (GI). For those who arent familiar, the glycemic index gives a rating to foods based on how carbohydrates affect blood sugar levels compared to pure glucose. This depends on the amount of fiber in that food, along with the sugars. The scale runs from 0 to 100 with anything 55 and below being considered low-glycemic, 56 to 69 being in the moderate glycemic range, and 70 to 100 being high-glycemic. Low-glycemic foods are always recommended as they have a good amount of fiber.

A serving size of 150 grams of quinoa contains approximately 32 grams of carbs (that includes 1 gram of sugar) rates a 53 on the GI. This is not the lowest level you can get, but it does place the grain firmly into the lower region of the glycemic index. Now that weve covered where quinoa fits on the glycemic index, well look at the nutritional contents of quinoa.

Quinoa Nutrition Facts

Quinoa, 1 cup (185 g), cooked

Calories: 222Calories from fat: 32

*Source: SELF NutritionData

Quinoa may be high in carbohydrates, but where it makes up for this is in its vitamin and mineral makeup. One cup of quinoa has 30% of your recommended daily intake of magnesium. Magnesium is very important to bone structure and formation, and may assist with heart health by lowering bad cholesterol.

Quinoa is also a very good source of folate. This helps with proper nerve and immune functions, creating new cells, and synthesizing DNA. Finally, quinoa also has a very large amount of phosphorus, which is also essential in helping with bone growth, as well as helping the body with energy production.

Quinoa also has a relatively high amount of protein compared to many other cereals. It is free of gluten, and thus, good for people allergic to gluten. As you can see, quinoa is very healthy and good for most of us, but how does it affect those with diabetes? Dont worry, weve covered that as well.

Is Quinoa Good for Diabetics?

To keep their blood sugar at a proper level, diabetics must be very consistent and careful with their diets. If youre not paying attention, you can easily spike your blood sugar and end up having to deal with major and minor complications. So, where does quinoa come in?

As we discussed earlier, quinoa is on the low end of the glycemic index. That means it wont spike a diabetics blood sugar. Quinoa also has a good amount of magnesium, which is known to help diabetics. A study published by the American Diabetes Association shows that oral magnesium supplements improve insulin sensitivity and metabolism in type 2 diabetes patients.

Hypomagnesemia is a condition wherein the levels of magnesium in the blood are low. This condition is common among diabetics. Although such supplements are debatable and need to be prescribed by a doctor, food sources rich in the mineral may help manage diabetes well.

Now that we know that quinoa may keep blood sugar levels stable in diabetics, the other question that is commonly asked is whether quinoa can help with weight loss. Is quinoa good for diets? The answer may surprise you.

Is Quinoa Good for Weight Loss?

If you are on a diet or looking to lose some weight, youre always looking for other foods that can help you lose or maintain weight loss. Eating a chicken breast and salad may help you lose weight, but if you eat it for seven days straight, it may get a little boring. So, adding another food item to the possible menu is always great.

The short answer is yes, quinoa can help with weight loss and it does so in a few different ways. Quinoa is full of fiberone cup of quinoa is 21% of your fiber intake for the day. Fiber has the bonus of making you feel fuller, which may make you eat less and take in fewer calories. So, the low glycemic index of quinoa may help lose weight provided it is backed up with a balanced diet through the day and sufficient exercise. Quinoa also is very good on the calorie point. Quinoa may also help with energy production from the carbs due to the amount of iron present in it.

Now that you know the benefits of quinoa, its time to get to the fun part. Make it for yourself and use it in a few recipes.

How to Eat Quinoa

Weve included here some basic recipes that include quinoa for you to try at home.

1. Basic Quinoa Recipe

Ingredients:

• 1 cup uncooked quinoa
• 2 cups water (chicken broth can also be used)

Directions

Bring quinoa and liquid to a boil in a medium saucepan. Reduce heat to low and cover. Let it simmer until tender and most of the liquid has disappeared.

Let sit for 15 to 20 minutes. Fluff with a fork and enjoy.

2. Veggie Quinoa Soup Recipe

Ingredients:

• 1 cup uncooked quinoa
• cup thinly sliced Brussels sprouts
• cup diced white onion
• cup diced carrot
• cup diced red bell pepper
• 4 garlic cloves, sliced
• teaspoon ground cumin
• 2 tablespoons olive oil
• 6 cups unsalted chicken stock
• cup diced russet potato
• cup diced peeled sweet potato
• cup diced peeled celery root
• cup diced zucchini
• 1 teaspoon fresh rosemary, minced
• cup roughly chopped fresh, flat-leaf parsley
• 1 teaspoon kosher salt

Directions

Preheat oven to 325F.

Spread quinoa in a thin layer on a rimmed baking sheet. Bake it at 325F until it is browned for about 30 minutes. Stir intermittently.

Heat a large stockpot over medium heat and add oil. Then add onion, carrot, bell pepper, and garlic. Cover and cook for 10 minutes or until vegetables are tender. Stir the mixture occasionally. Uncover and add cumin seeds and rosemary. Cook for one minute, stirring constantly.

Stir in stock, celery root, potatoes, and baked quinoa and bring to a boil. Cover it, reduce the heat to sim, and cook for 12 minutes.

Stir in zucchini and Brussels sprouts. Cook until the vegetables and quinoa are tender for about two minutes. Stir in parsley and add salt to taste.

3. Kale and Mushroom Quinoa with Romesco Recipe

Ingredients:

• 1 cups uncooked quinoa, rinsed and drained
• 1 (6-inch) whole wheat pita, cut into 6 wedges
• 1 cup chopped roasted red bell peppers
• cup sliced almonds, toasted
• 3 garlic cloves, minced
• cup olive oil, divided
• 2 tablespoons fresh lemon juice
• teaspoon kosher salt, divided
• teaspoon smoked paprika
• 3 green onions, chopped, white and green parts divided
• 2 (8-ounce) packs pre-sliced mushrooms
• 5 ounces baby kale
• 4 large eggs in shells
• 2 to 4 tablespoons of water
• 2 cups unsalted chicken stock (such as Swanson)

Directions

Preheat your broiler to high.

Arrange pita wedges on a baking sheet. Broil one minute on each side or until toasted. Break the pitas into pieces.

Place pita, peppers, almonds, two tablespoons oil, juice, teaspoon salt, and paprika in a food processor. Process until smooth. Add the water one tablespoon at a time, stirring after each addition until the sauce reaches your desired consistency.

Bring stock and quinoa to a boil in a saucepan. Reduce the heat and cover the saucepan. Let it simmer 15 minutes or until the liquid is absorbed. Stir in teaspoon salt and white parts of green onions.

Heat remaining two tablespoons oil in a large skillet over medium-high heat. Add mushrooms and garlic, and cook for eight minutes or until mushrooms brown. Add kale and stir until wilted. Stir in remaining teaspoon of salt.

Bring a medium saucepan filled with water to a boil. Carefully add eggs to pan. Boil them for six minutes. Remove eggs from pan and place in ice water to cool. Peel and cut the eggs into two halves.

Spoon about cup quinoa mixture into each of four bowls. Top each serving with about cup mushroom mixture, cup sauce, and two egg halves. Sprinkle with green parts of green onions and enjoy.

More Quinoa Recipes

Quinoa: A Great Grain

Quinoa is a great grain that hopefully you understand a little bit better now. Youve got all the facts on how quinoa is good for diabetics, how it may help with weight loss, and even a few recipes for you to try at home. Hopefully, this article has covered all the bases and youre ready to try quinoa for yourself.

Related:

Sources:

Magnesium, National Institutes of Health Office of Dietary Supplements; https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/Folate, National Institutes of Health Office of Dietary Supplements; https://ods.od.nih.gov/factsheets/Folate-HealthProfessional/Oral Magnesium Supplementation Improves Insulin Sensitivity and Metabolic Control in Type 2 Diabetic Subjects, http://care.diabetesjournals.org/content/26/4/1147, last accessed March 9, 2017Olatunji, L. A. andSoladoye, A. O., Effect of increased magnesium intake on plasma cholesterol, triglyceride and oxidative stress in alloxan-diabetic rats.National Center for Biotechnology Information, June 2007; https://www.ncbi.nlm.nih.gov/pubmed/19205579Rodrguez-Morn, M., andGuerrero-Romero, F.,Oral Magnesium Supplementation Improves Insulin Sensitivity and Metabolic Control in Type 2 Diabetic Subjects, American Diabetes Association, April 2003;http://care.diabetesjournals.org/content/26/4/1147Phosphorus, University of Maryland Medical Center, http://umm.edu/health/medical/altmed/supplement/phosphorus