Quinoa is gaining popularity in the diabetic kitchen... and for good reason. This wonderful grain has a glycemic index of around 53, so it won’t cause a dramatic spike in blood sugar. It also has a high fiber content which can be particularly beneficial for people with diabetes. Check out this article I found on Healthline.com for more information. Enjoy!
Why Is Quinoa Good for Diabetes?
Written by Rena Goldman for Healthline.com
Medically reviewed by Natalie Olsen, R.D., L.D.,
ACSM EP-C
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
It’s 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 it’s 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. There’s also reason to believe that it can help lower your risk for high blood pressure and high cholesterol, although more research is needed.
Can quinoa help you manage your blood
sugar?
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 won’t
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 don’t 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 FoodTrusted Source 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 you’re
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 you’re 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 it’s 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 you’ve cooked it, try adding:
- fruits
- nuts
- veggies
- seasonings
There are many healthy quinoa recipes that range from
morning meals to main courses. These include:
- pastas
- breads
- snack mixes
Quinoa is an ancient grain that’s gaining popularity in the
modern diet. It’s 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. It’s good at any time of day,
so enjoy it whenever you want!
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Have a great week, everyone, and thank you for your support!
Blessed be… and happy cooking!
Chef Michael R