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:
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 diabetic patients? Keep reading to find out the various ways in which it can benefit people with diabetes.
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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.
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:
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.
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.
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.
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.
Quinoa has many vitamins and minerals like iron, calcium, magnesium, etc. This improves the body's immunity and helps fight various diseases, including diabetes.
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.
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.
Before we look at how quinoa helps control blood sugar, let us learn about how blood sugar is created.
There are many ways to prepare quinoa at home. Some of the tastiest and best recipes of quinoa for controlling diabetes are:
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.
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.
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.
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.
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.
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