Managing diabetes can require nutritional therapy. One way people with diabetes can control blood sugar is to monitor the number of carbohydrates they consume. They can choose carbohydrates rich in nutrients, such as quinoa.
A person’s diet can play a major role in both preventing and managing diabetes. Eating a healthy diet can also prevent many other conditions and complications, including heart attack and stroke.
For people living with diabetes, self-managing their blood sugar is an important part of their lives.
Quinoa contains many healthy nutrients and is low in sugar and carbohydrates, which is important for someone looking to prevent diabetes or manage it.
This article will explore whether quinoa is a good dietary option for people with diabetes.
The American Diabetes Association (ADA) note that a person should opt for grains with high nutritional values when choosing carbohydrates.
Whole grains, such as quinoa, are rich in vitamins and minerals, including:
- magnesium
- B vitamins
- chromium
- iron
- folate
Other types of quinoa, such as red and black quinoa, have very similar nutritional profiles. However, uncooked black quinoa has a slightly higher fibre content than uncooked white quinoa.
The following table lists the nutritional values for cooked quinoa. Units are in grams (g), milligrams (mg), and calories (kcal).
| 100 g cooked quinoa | |
| Energy | 129 kcal |
| Protein | 4.29 g |
| Total fat | 2.14 g |
| Carbohydrate | 22.86 g |
| Dietary fibre | 2.1 g |
| Sugar | 0.71 g |
| Calcium | 17 mg |
| Iron | 1.43 mg |
| Sodium | 500 mg |
There are numerous factors that could help a person manage their blood sugar. Here is how quinoa fits in.
Glycaemic index
Many people with diabetes use the glycaemic index (GI) to understand by how much a certain food will make their blood sugar rise.
The GI rates food from 1 to 100 in terms of how fast blood sugar rises after a person has eaten that food, with 100 being pure sugar.
The following table shows different ranges of the GI:
| Low | Medium | High |
| 0–55 | 56–69 | 70–100 |
Quinoa has a GI rating of 53, which puts it in the low category.
Carbohydrates
Carbohydrates are an important nutrient for bodily functions. They are an important source of energy for body cells, but they also influence blood sugar.
There is no evidence to suggest people living with diabetes should eat more or fewer carbohydrates than people living without it. However, they should monitor their carbohydrate intake and adjust it based on their personal needs.
The Centres for Disease Control and Prevention (CDC) state that people with diabetes should get around half of their daily calories from carbohydrates. This can work out at between 225 and 325 g of carbohydrate per day.
Quinoa, with 22.86 g of carbohydrate per 100 g, is lower in carbohydrates than white rice, which contains 33.1 g per 100 g. Therefore, a person looking to reduce their overall carbohydrate intake could swap white rice for quinoa.
Fibre
The ADA emphasize that people should prioritize nutrient-dense carbohydrates that are high in fibre and minimally processed.
Dietary fibres help adjust a person’s blood sugar, because they ferment in the colon rather than undergo digestion in the small intestine.
Quinoa contains 2.1 g of fibre per 100 g, whereas white rice contains 0 g. Therefore, quinoa is a better option for people with diabetes looking to improve their fibre intake.
Compared with 100 g of cooked white rice, 100 g of cooked quinoa contains:
- fewer calories
- more protein
- fewer carbohydrates
- more fibre
- more calcium
- more iron
- more potassium
However, when comparing the nutritional value of quinoa and rice, a person should consider the wide variety of rice.
Each type of rice has particular nutritional qualities, and some are healthier options than others. Researchers suggest that substituting white rice with brown rice may lower the risk of diabetes.
Quinoa can be a substitute for oatmeal made with oats.
Oats are high in a specific type of dietary fibre called beta-glucan. Beta-glucan plays an active role in reducing blood sugar after eating and insulin responses. This increases insulin sensitivity and helps maintain healthy blood sugar levels.
However, quick, old-fashioned, and steel-cut oats also have different nutritional profiles.
Steel-cut oats are a less processed form of oats and take longer to digest. This means that they have a lower glycaemic index than more processed oats, which are easier to digest. That is why eating steel-cut oats will raise a person’s blood sugar slower than quick oats.
Steel-cut oats and quinoa have a similar nutritional value. Steel-cut oats are slightly higher in fat, carbohydrate, and dietary fibre.
People can prepare quinoa in a sweet or savoury way.
Washing
The first step when cooking quinoa is to thoroughly wash the seeds under running water in a strainer and dry them on a dish towel.
Quinoa contains a coating called saponin. Saponin has a bitter taste and is also mildly toxic. In some people, it can cause stomach problems.
A person can wash off saponin by rinsing the quinoa thoroughly during preparation.
People can also purchase prewashed quinoa, whose texture does not differ from that of traditional quinoa.
Cooking
Toasting quinoa in a pan on the stove makes the seeds fragrant, but this step is optional.
To cook quinoa, add the amount of liquid to a pot with the quinoa according to the package instructions. People can use water, coconut water, stock, or any other liquid.
After 15–20 minutes, the seeds will be tender and will have absorbed the liquid. Let the quinoa sit off the stove in a covered pan and then fluff with a fork.
People can use different add-ins to make quinoa savoury or sweet. Quinoa is a good alternative to oatmeal in the morning or rice for lunch or supper.
Some granola recipes may also include quinoa for a healthy option instead of oat-based granola.
https://www.medicalnewstoday.com/articles/is-quinoa-good-for-diabetics#preparation
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