Quinoa is a versatile and nutrient-dense grain that has gained popularity in recent years for its exceptional nutritional value. These tiny and round food parcels pack several essential nutrients, which makes quinoa a great addition to a balanced diet.
But, if you have diabetes, you may be suspicious of eating any food you don't know.
So, is quinoa a friend of diabetics or not?
As a matter of fact, quinoa is good for diabetes! With a low glycemic index, this complex carbohydrate digests slowly in your stomach, resulting in a gradual release of energy and helping to regulate blood sugar.
In this blog, we will look at the relationship between quinoa and diabetes and share all the reasons why it can be a great addition to your diet.
Table of Contents
- Does Quinoa Raise Blood Sugar?
- 7 Reasons Why Quinoa Is Beneficial For Diabetes
- Millet vs Quinoa — Which is Better For Diabetics?
- Dietitian’s Recommendation
- The Final Say
- FAQs
- References
Does Quinoa Raise Blood Sugar?
No, quinoa doesn't raise blood sugar levels because quinoa has a low glycemic index.
Quinoa also has a low glycemic index (around 53). When we consume quinoa, its rich fibre and protein content contribute to slower digestion and a steady release of glucose, making it suitable for individuals with diabetes. It will keep you fuller for longer and take longer to digest. As a result, the body has more time to produce the insulin needed to process the glucose released from quinoa, which will prevent blood sugar from spiking.
Hence, quinoa can be an important food for people with type 2 diabetes, as it supports blood sugar control and overall metabolic health.
Also Read: 15 Yoga For Diabetes With Proven Benefits For Blood Sugar Control!
7 Reasons Why Quinoa Is Beneficial For Diabetes
Now, since we know that quinoa can be your friend in need, let’s have a look at the following benefits of quinoa for diabetics:
1. Nutrient Dense — Small Grain, Big Health Boost!
Quinoa is packed with essential nutrients like magnesium, iron and zinc that are beneficial for overall health. Magnesium, in particular, plays an important role in insulin secretion and glucose control.
2. Low GI — No Sugar Rush
The glycemic index (GI) measures how quickly a food raises sugar levels in the bloodstream and plays a major role in diabetes. Quinoa has a low GI score of 53, which is low, and it can easily be enjoyed as a snack by people with diabetes. It also means it doesn't cause a rapid spike in blood sugar. In fact, quinoa is better suited for diabetics than rice and wheat.
3. High-Fibre — A Fibre-Fueled, Sugar-Stable Snack!
Quinoa is packed with fibre, which slows sugar absorption into the bloodstream. Since fibre digests slowly, it also keeps you feeling full longer and can help you manage your sugar cravings, making it easier to manage blood sugar. Plus, fibre supports digestion, promotes satiety, and lowers the risk of heart disease—great benefits for anyone, especially those with diabetes.
4. Low In Carbohydrates — The Carb-Smart Choice for Diabetics!
Carbohydrates are macronutrients that are broken down into glucose, which raises blood sugar. Since quinoa has fewer carbs than most grains (39 grams per 185 grams), it is an excellent food for maintaining blood sugar levels.
5. Quinoa's Protein Content — All the Amino Acids Your Body Needs!
Quinoa is a complete protein source, meaning it contains all the essential amino acids that your body needs. Protein can further help slow the digestion of carbohydrates and reduce the effect of sugar on blood sugar. Additionally, it also helps stabilise blood sugar levels and promotes satiety, preventing overeating and weight gain, which can lead to diabetes.
6. Magnesium Content — The Mineral That Makes Glucose Control Easy!
Quinoa is a great source of magnesium, a mineral that helps regulate blood sugar. Magnesium can improve insulin sensitivity, making it easier for the body to manage glucose levels.
7. Helps With Weight Loss — A Smart Choice for Shedding Kilos
Many people with obesity are at a higher risk for high blood sugar, which makes weight loss very important. Quinoa is high in protein and low in carbohydrates, making it a food suitable for weight loss.
Also Read: Is Brown Sugar Good For Weight Loss? The Battle Of Health Between Brown Sugar & White Sugar
Millet vs Quinoa — Which is Better For Diabetics?
If you fall under the high sugar category as per the ideal blood sugar chart, then what you eat is a significant concern. Millets, like quinoa, are healthy grains with different origins, tastes, textures and nutritional profiles.
While millets (like ragi, bajra, and jowar) provide fibre, protein, phosphorus, magnesium, folate, and iron, they are also rich in carbohydrates and specialise in antioxidants. On the other hand, quinoa, a gluten-free pseudo-grain (a non-grass that's used and processed like a cereal grain), has more protein than other grains. It contains calcium, vitamins and fibre and is a complete protein with all 9 essential amino acids.
Regarding taste and texture, millet is chewy and mildly sweet. It can be used to prepare pilafs, porridges and side dishes. Millet flour can be used in baking, providing a unique flavour to bread, muffins and cookies. Quinoa, thanks to its fluffy texture, is a good substitute for rice or couscous. It's a flexible food used in salads, stir-fries, soups, and even desserts.
Quinoa and millet both have unique benefits. However, quinoa is rich in protein and contains all nine essential amino acids, and it can be more beneficial than millet for diabetics by slowing the process of nutrient digestion due to the presence of protein. This slows digestion and results in a steady release of energy in the bloodstream, which does not cause any blood sugar spikes or raise blood sugar levels.
Meanwhile, millet is rich in minerals such as calcium and luxuriously rich in fibre, which is essential for lower blood sugar levels and diabetes. So, millet is also a great option for people with diabetes.
However, due to quinoa's higher fibre content, moderate glycemic index, and complete protein profile, it is slightly better than millet for diabetes.
Dietitian’s Recommendation
Effective diabetes management isn't just about adding healthy foods like quinoa to your diet; it's about creating a balanced lifestyle where your nutrition, exercise for diabetes and habits work together.
So, approach your health condition in a holistic way, and it will help your diabetes much more than just improving your eating habits!
Dt. Lavina Chauhan
The Final Say
Quinoa is a superfood packed with protein, fibre, vitamins, and minerals. It’s versatile and can be used in a variety of dishes, making it an easy and nutritious addition to your diet.
It can be used as a breakfast porridge, a healthier alternative to pizza bases and burger buns, and in a variety of dishes such as zucchini, risotto, pasta, etc. So, to keep diabetes at bay and enjoy your taste buds, switch to quinoa and keep your health at its best.
FAQs
1. Which grain is best for diabetics?
People with diabetes may benefit from eating whole grains, which are high in fibre and nutrients and lower on the glycemic index (GI) scale than refined grains.
2. How to add quinoa to your diabetes diet?
Here's how you can add quinoa to your diabetes diet:
- Replace rice with quinoa
- Add it to salads and seasonal vegetables
- Cook and prepare as vegetable upma
- Mix with other grains
- Make breakfast porridge
- Make quinoa energy bars or cookies for a healthy snack.
- Combine with beans
- Look for quinoa bread
3. Is brown rice or quinoa better for diabetics?
Both brown rice and quinoa are good for people with diabetes. Quinoa has a GI of 53, while brown rice has a GI of 50, both of which are low. This means that both of these options are equally good and healthy for diabetics.
References
- https://yummy-valley.com/blog/millet-vs-quinoa/?srsltid=AfmBOooLvlMBdFo9Vks9n0eHjDuf9gajHAO2fQGuCMCMq8FNZlwLzdj1
- https://www.news-medical.net/news/20220922/Quinoa-based-diet-stabilizes-blood-sugar-in-older-adults.aspx#:~:text=In%20addition%20to%20its%20high,will%20raise%20blood%20sugar%20levels.
- https://twobrothersindiashop.com/blogs/food-health/millets-vs-quinoa#:~:text=Quinoa%20vs%20Millet%20for%20diabetes,millet%20are%20recommended%20for%20diabetics.
- https://www.medicalnewstoday.com/articles/is-quinoa-good-for-diabetics#managing-blood-sugar
- https://diabesmart.in/blogs/diet-for-diabetics/is-quinoa-good-for-diabetics?srsltid=AfmBOooy4X8W1zJFvHm9rrA3gGbM6R7ML2Fe7_bj_VI37D4nI_qjnWY8
- https://keeros.in/blogs/news/5-ways-quinoa-can-help-diabetics-control-blood-sugar?srsltid=AfmBOoo7qmjzie9MYo1v-A01sd2jY7hX5oPN2GPweL90Dg8sRbyUVkqK
- https://www.sugarfit.com/blog/is-quinoa-good-for-diabetes/
- https://www.medicinenet.com/is_quinoa_good_for_diabetes/article.htm
- https://www.ceceliahealth.com/quinoa-why-is-it-good-for-diabetes/
- https://www.fitterfly.com/blog/is-quinoa-good-for-diabetes/
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