Quinoa is nowadays a most common nutritional storehouse. In contrast to other grains, quinoa contains more antioxidants, protein, fiber, and minerals. Quinoa is totally free of gluten. Due to this, it can be a healthy option for individuals sensitive to gluten present in wheat, and also good for diabetes.
Additionally, data proposes that consuming more quinoa may assist diabetics to manage their blood sugars. Also, it likely avoids the incidence of other health problems.
Why is Quinoa so Special?
In ancient times, Quinoa was considered “the mother of all grains.” People consume Quinoa like a grain, but it is actually a seed. More than 120 varieties of this grain exist in the market. The most extensively and popularly sold varieties are black, white, and red quinoa.
Due to quinoa’s high fiber and protein content, it makes a person feel satiated for a long time. Also, there is a reason to assume that it may aid in reducing the risk of hypertension and high cholesterol.
Nutrition in Quinoa
The ADA recommends choosing grains with high nutritional values while opting for carbs. Whole grains like quinoa, are found to be rich sources of vitamins and minerals. These include:
- B vitamins
- Iron
- Magnesium
- Folate
- Chromium
Other kinds of quinoa like red or black quinoa are much similar in their nutritional profiles. Yet, uncooked black quinoa contains somewhat greater fiber content as compared to uncooked white quinoa.
Below is a table listing the nutritional facts of cooked quinoa.
| Nutrients | 100 grams of cooked quinoa |
| Carbs | 23 g |
| Protein | 4 g |
| Dietary fiber | 2 g |
| Total fat | 2 g |
| Sugar | 0.7 g |
| Sodium | 500 mg |
| Calcium | 17 mg |
How is Quinoa Helpful in Managing Blood Sugars?
A diabetic is always anxious about managing his or her diet to achieve a normal blood sugar level. Foods containing a high GI score relate to blood glucose spikes. A healthy diet for diabetics often concentrates upon medium to low GI foods. A GI value of 55 or under falls in a low glycemic range.
Quinoa contains a GI value of 53. This implies that it won’t result in a drastic increase in glucose levels. This is due to the fact that quinoa comprises fiber and protein. Both are important in delaying the process of digestion.
Many grains don’t include all the amino acids required to form a protein. Yet, quinoa comprises all the vital amino acids. And, this falls quinoa into a complete protein category. The dietary fiber present in this grain is also greater than in other grains. This implies that quinoa might be specifically valuable for diabetic patients. Since protein and fiber play a key role in maintaining normal sugar levels.
Research on Quinoa and Diabetes
Managing the consumption of total carbs per meal also is essential for diabetes control. One cup (around 189 grams) of cooked quinoa comprises roughly 40 g of carbs. A study found a great potential for a quinoa-based diet in managing type 2 diabetes mellitus and hypertension related to it, hence we can conclude that quinoa is good for diabetes.
Ways of Making Quinoa for Diabetics
The ADA proposes choosing grains having the greatest nutritional value in relation to carb servings. Quinoa is a great alternative.
A person’s daily or weekly serving might be based upon whether he or she is using the plate method, GI score, or the gram count system to track his or her meals. Usually, one-third cup of cooked quinoa is counted as one carb serving or roughly 15 g of carbs. If a person is unsure about how quinoa would be suitable for a diabetic diet, a dietitian or a diabetologist may help.
If a person can prepare rice, he or she may also prepare quinoa. Just add it with water, allow it to boil, and stir. Wait for ten to fifteen minutes so that it becomes fluffy. Also, a person can prepare it in a rice cooker. And, this is definitely a fast and simple way of making quinoa good for diabetes.
Quinoa contains a slightly nutty flavor. Flavor can turn stronger when people dry roast the grain prior to cooking. Once a person has cooked it, try including:
- Fruits
- Vegetables
- Nuts
- Seasonings
In addition, there are several healthy quinoa recipes available ranging from morning meals to main courses. These can be:
- Bread
- Snack mixtures
- Pasta
Storing Quinoa
Similar to other grains, people can buy quinoa also in packaged containers or bulk bins. It naturally cultivates with an unpleasant covering to repel pests. Many varieties are available in grocery stores. These are prewashed to remove the bitter taste. A rapid rinse at home using cold water and a strainer helps to remove any unwanted residue.
In nutshell, Quinoa is an ancient grain found to be popular in the modern diet. It contains rich amounts of both protein and fiber. This makes it a healthy inclusion in anyone’s diet. Studies state that quinoa might aid a person control the levels of blood glucose and cholesterol. Several useful quinoa recipes are also available!
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