Is Quinoa Good For Diabetes?

Quinoa was first grown by the Inca people thousands of years ago in South America. It is a superfood with numerous health benefits. The United Nations declared 2013 as the 'International Year of Quinoa.' 

Quinoa is a type of grain that is often seen as a substitute for rice. Quinoa has low carbohydrates and is rich in fibres and protein. One cup or 185 grams of cooked quinoa has the following nutritional values:

• Calories: 222
• Fats: 4 gram
• Sodium: 13 milligrams
• Protein: 8 grams
• Fibre: 5 grams
• Carbohydrates: 39 grams
• Sugar: 2 grams

The above values indicate that quinoa is a healthy alternative to rice because it contains fewer carbohydrates, protein content, and fibres. Moreover, Quinoa is also gluten-free, so people who are allergic to gluten can consume it.

Is quinoa good for diabetics ? Keep reading to find out the various ways in which it can benefit people with diabetes.

Quinoa Glycemic Index

Quinoa has a glycemic index of 53, which indicates how quickly it raises blood sugar levels. 09

Benefits of Quinoa

Quinoa is a superfood with a high amount of protein and fibre. It is an excellent substitute for rice and wheat, as it has low carbohydrate content compared to them. But is quinoa good for people with diabetes? 

Quinoa is a pure protein grain, which means it has all the nine essential amino acids required by the human body to grow muscles, bones, and stronger immunity. Quinoa has other micronutrients like vitamins, iron, magnesium, and fibre, which make our immune system more robust and prevent diseases. Fibre is essential for good digestion, and quinoa is an excellent source of fibre. Hence, eating quinoa vastly improves the digestive system.  Wondering what else you can achieve with quinoa? Insulin resistance! Quinoa helps in reducing insulin resistance and helps in sensitisation of the pancreas for insulin secretion and proper uptake of insulin by the cells.

Benefits of Quinoa for Diabetics

Diabetes is a condition in which the pancreas either produces insulin in excess or less quantity. Most cases of diabetes are where the pancreas produces less insulin than required. This results in high blood sugar. But is quinoa good for people with diabetes? The answer lies here.

Quinoa has several health benefits for people with diabetes. These are: 

1. Low Glycemic Index

The glycaemic index is the glucose quantity of food. Glycaemic index contributes the most to diabetes. Quinoa has a low glycemic index and is recommended highly to people with diabetes as a substitute for rice and wheat.

2. Slow Absorbing Food

Quinoa is classified as a portion of slow-digesting food. Other grains like rice and wheat come under fast digestive food. Hence, the glucose from those foods is absorbed quickly into the bloodstream. Quinoa, which takes time to digest, is not absorbed into the bloodstream.

3. Low Carbohydrate Content

Carbohydrates are digested into glucose, which increases the blood sugar level. Quinoa has less amount of carbohydrates, 39 grams per 185 grams. Hence, it is an excellent food for keeping the blood sugar level.

4. High Fibre Content

As mentioned above, quinoa has high fine content. Fibre is slow to digest and appetite-filling food. Hence, eating high fibrous foods will reduce the cravings for other high sugar food types, thus reducing blood sugar levels.

5. High Minerals and Vitamins

Quinoa has many vitamins and minerals like iron, calcium, magnesium, etc. This improves the body's immunity and helps fight various diseases, including diabetes.

6. Quinoa is Gluten-free

Quinoa is gluten-free. Compared to other gluten-free diets, Quinoa fortifies the antioxidant value of the diet and gives you a full meal without the adverse effects of high sugar or sodium.

7. Quinoa aids in Weight Loss

Obesity is linked with diabetes, and many people with obesity have a risk of high blood sugar levels. Quinoa is high in protein and low in carbs, thereby making it a weight loss friendly food. Thus, people with obesity and high blood sugar can enjoy this food without the fear of putting on weight. Read about list of best whole grains for diabetes.

How does Quinoa Help in Controlling Blood Sugar levels?

Before we look at how quinoa helps control blood sugar, let us learn about how blood sugar is created. 

• Whenever we consume carbohydrates, it gets converted into glucose after digestion. Some glucose is used in the form of energy, and the unused is converted to blood sugar. To get rid of this excess glucose, our pancreas secretes insulin.
• Diabetes is a condition where the pancreas does not secrete enough insulin. Thus, quinoa is good for type 2 diabetes.
• Quinoa has low carbohydrate content. Hence, when we consume it, the amount of glucose created is less, thus keeping the blood sugar level in check. 
• Wondering how much quinoa can a person with diabetes eat? Quinoa is a slow-digesting food that takes longer to digest. Hence, the body has ample time to create the amount of insulin required to digest the glucose made by digesting quinoa. Quinoa for diabetes type 2 is an essential food to control blood sugar and is good for type 2 diabetes. Also know about reversing type 2 diabetes.

Different Ways to Consume Quinoa for Diabetes

Can diabetic eat quinoa? There are many ways to prepare quinoa at home. Some of the tastiest and best recipes of quinoa for controlling diabetes are: 

• Quinoa can be cooked quickly for under twenty minutes. Hence, it can be easily replaced as a food substitute for rice, wheat, and pasta.
• Quinoa can be cooked and served as a breakfast cereal. You can also add it, along with nuts and fruits, to milk for an excellent breakfast recipe.
• Quinoa has a nutty flavour and is a fantastic stuffing substitute for various food items like spring rolls, tacos, etc.
• Quinoa can be used to replace wheat and used to make toast or bread.
• You can also make burger buns and pizza bases out of quinoa.
• Quinoa can be used in dishes like pasta, zucchini, risotto, etc.

Quinoa Recipes for Diabetics

This nutritional powerhouse that is recommended as a healthy diet for everyone has taken the diet world by storm and is now being increasingly used in most countries – developed and developing. Quinoa is one of the best foods for a person with diabetes. Owing to the plethora of qualities it has, this grain is being added to the staple diets of most people who are living on a diabetic diet. 

The multiple advantages that quinoa has over other grains like – being high in protein, rich in antioxidants, more minerals, fiber-rich, gluten-free, etc make it a healthier option for people with diabetes as all of these properties make its glycemic index low. Studies also show that the consumption of more quinoa can help with the overall management of blood sugar levels and can prevent the onset of other conditions. 

Depending on the method you use to count carbs, you can designate the serving of quinoa accordingly. Mostly, about 1/3 cup of cooked quinoa can be taken as about 15 grams of carbs. 

1. The simplest way - Prepare quinoa just as you prepare rice – combine it with water, boil, and stir. It will take about 10-15 minutes till it becomes fluffy. A trick to tell when it is cooked would be when the small white ring separates from the grain. You can also use a cooker to make this grain. After the quinoa is cooked, you can also choose to add certain flavors like – fruits, nuts, vegetables, seasonings, etc.
2. Quinoa salad – You can soak the quinoa grains in warm water for about 15 minutes after which you can place them in the steamer for an additional 15 minutes. Put 1 tablespoon of olive oil in a pan and add vegetables like – bell peppers, broccoli, celery, etc to it and stir. Add the steamed quinoa and then sprinkle salt. The dish would then be ready to serve.
3. Quinoa upma – After rinsing the quinoa seeds well, heat about 1.5 tablespoons of oil in a pan. Add about ½ teaspoon mustard seeds and then add the same amount of cumin seeds, urad dal, and moong dal and fry until they turn golden. Next, add certain spices like – finely chopped ginger, chopped green chilies, 1 dry red chili, etc. You can then add 1/3 cup finely chopped onions and a few curry leaves. Stir and saute on low-medium heat. Once the onions become translucent, add a few more vegetables like – French beans, peas, or any other according to your taste. Finely chopping them would ensure that they are booked well. Add the quinoa to the pan and mix very well. For every ½ cup of quinoa, add 1 cup of water and stir again. Once you add the salt, you can cook the mix in the pan with a lid on low heat until the seeds are cooked well. After 20 minutes or so, once the water is absorbed and the quinoa seeds fluff up, you can garnish with coriander leaves and serve.

Bottomline

Is quinoa good for diabetes? Quinoa is a superfood with numerous health benefits. It is an excellent source of protein, fibre, minerals, and vitamins. It is highly beneficial in controlling diabetes and has other health benefits like a strong immunity system, better digestive system, better recovery of muscles, and stronger bones. Quinoa is a slow digestive food grain with a very low glycaemic index, which directly contributes to blood sugar. Hence, it is an excellent substitute for rice, wheat, and other grains. Quinoa can be made in a variety of dishes. It can be used as a breakfast cereal, a healthier alternative for pizza bases and burger buns, and in various dishes like zucchini, risotto, pasta, etc. Therefore, to keep diabetes in check and enjoy your taste palette, switch to quinoa and maintain your health in prime condition.

FAQs

1. Is Quinoa Beneficial for Reducing Belly Fat?

Quinoa seeds are rich in protein, dietary fibre, B vitamins, and dietary minerals, resulting in increased metabolism. The increased metabolism aids in weight loss and thereby reduces belly fat.

2. Is brown rice or quinoa better for people with diabetes?

Both brown rice and Quinoa are equally good for people with diabetes. Quinoa has a GI of 53, while Brown rice has 50. Both GI's are extremely close. This means that both of these options are equally good and healthy. 

3. What grains should people with diabetes avoid?

Refined grains such as white rice and white flour need to be avoided by people with diabetes. White bread, pasta or any white flour products should be avoided as they spike the blood glucose levels.