Quinoa For Diabetes: Is it Good? Should Diabetics Avoid Quinoa?

Quinoa is an awesome food that balances blood sugar spikes and benefits your overall health. But what makes it special for diabetics? Let’s Find Out !

Quinoa has more nutritional fiber than most other cereals. It means that quinoa can be especially helpful to people with diabetes. Its rich source of fiber and protein are both essential for blood sugar management. So, when can a diabetic eat quinoa? How much can have and its other nutritional facts are questions this article will shed light on.


Quinoa: Nutritional Profile

Quinoa has a glycemic index(GI) of 53, which means it won’t raise your blood sugar as much as other grains. Instead, it is due to the fiber and protein content, which help slow down digestion.

100 grams of Cooked Quinoa
Calories: 120
Fat: 1.9 gm
Fiber: 2.8 gm
Protein: 4.4 gm
Water: 72%
Carbs: 21.3 gm
Sugar: 0.9 gm

Quinoa is a good antioxidant, protein, fiber, folate, vitamin B1, phosphorus, magnesium, and manganese.

Advantages of Quinoa for Diabetes

  • Quinoa has a low GI score of 53 and a medium GL score of 13, making it a diabetes-friendly choice.
  • Quinoa is on the American Diabetes Association’s list of “superfoods,” which are foods that are exceptionally beneficial for your health because they are high in vital vitamins, minerals, and other nutrients and may help prevent illness.

Ways to Consume Quinoa For Diabetes

  • Quinoa is a perfect stuffing ingredient. You can prepare quinoa and zucchini-stuffed mushrooms.
  • Quinoa has a delicious nutty flavor and can be cooked in about 20 minutes, making it a perfect quick dinner alternative to rice or pasta.
  • Substitute quinoa for wheat, toast it to enhance the flavor, then cook it using the absorption technique with herbs and veggies.
  • You can have quinoa with banana, walnuts, pumpkin seeds, or honey. 
  • You can have quinoa as breakfast porridge.
  • You can have quinoa with salads.
  • You can make burger patties with quinoa.
  • You can use quinoa flour to make different sugar-free desserts. 

Best Time to Consume Quinoa for Diabetes

  • Diabetics can consume quinoa for lunch or dinner everyday. 
  • Quinoa contains sleep inducing agents that relaxes your muscles and aids in undisturbed sleep. 
  • Half a cup of quinoa (80 grams) is best recommended for people with diabetes.

Quinoa: Over Consumption Risks for Diabete

  • If you consume too much quinoa, you will intake too much fiber, which will decrease your body’s capacity to absorb essential nutrients. 
  • Excessive consumption of quinoa can cause stomach ache, diarrhea and bloating.

Other Health Benefits of Quinoa For Diabetes

1. Getting in Shape

Quinoa is high in fiber, so it doesn’t make you want to eat more. Instead, it naturally controls body weight as it reduces overeating.

2. Managing Celiac Disease

Quinoa is an excellent meal for celiac disease patients since it is gluten-free. In addition, studies had shown their diet was more balanced when they ate quinoa, and they were better able to meet their nutritional needs as a result of their condition.

3. Helps in Cancer Prevention 

Quinoa contains cancer-fighting nutrients and antioxidants  such as saponin, lunasin and quercetin that helps prevent cancer.

4. Cardiac Health Management

Quinoa has a good amount of omega-3 fatty acids and antioxidants and is high in protein. Quinoa’s properties help to keep the cardiovascular system in good shape. It keeps toxins from building up in your body. Quinoa also aids in the maintenance of healthy blood vessels.

5. Prevent Osteoporosis 

Quinoa has a calcium level pretty similar to dairy foods. Quinoa consumption regularly can help to prevent bone diseases like osteoporosis from developing. Quinoa helps maintain bone health by increasing bone density.

Don’t Have Time To Read?

  • Quinoa is a healthier alternative to some of the more often consumed grains. It’s natural, unprocessed, and high in fiber and minerals.
  • Quinoa seeds are a superfood because they are high in protein, minerals, vitamins, and antioxidants.
  • The low quinoa glycemic index and health advantages will endear to people with diabetes.
  • Recent studies have proven records of quinoa improving immunity. It can also help to decrease inflammation and swelling in the body.
  • Three servings of whole grains per day, such as quinoa, are recommended for people with diabetes.
  • Use Phable Care App to consult India’s leading diabetologists, order medicines, book lab tests, integrate Accu-Chek instant and other devices to get real-time remote care from the comfort of your home. Let’s treat diabetes together.

Friendly Asked Questions

Is Quinoa Good for Diabetes?

Fiber, particularly insoluble fiber, which makes up most of the quinoa’s fiber content, is one of several key drivers in managing type 2 diabetes. It also aids digestion and maintains regularity.

Which Grain is Best for Diabetics?

Quinoa’s carbohydrates are mostly starch, insoluble fibers, low quantities of sugar, and resistant starch. This grain has 2 grams of fat per 100 grams and is considered a complete protein.

What are the Side Effects of Eating Quinoa?

Saponin is a substance found in quinoa. It can damage the intestines and lead to leaky gut syndrome when consumed in large quantities.

Is Brown Rice or Quinoa Better for Diabetics?

According to a Harvard Public School of Health research, eating a bowl of quinoa every day can lower the risk of dying prematurely from cancer, heart disease, respiratory illnesses, diabetes, and other chronic diseases by 17%

What Grains Should Diabetics Avoid?

It is better to avoid white flours and processed carbs if you are a diabetic person as these may create blood sugar spikes. 

Is Quinoa Good for Belly Fat?

As a complete grain, quinoa helps to boost metabolism. Therefore, it is good to have quinoa to burn your belly fat.