Quinoa for Diabetes: Benefits and Best Way to Eat It

High in protein, antioxidants minerals and fibre, quinoa has become a popular choice when choosing grains for our regular consumption. Consuming quinoa for diabetes is also a great idea as quinoa has a rather low glycemic index, and does not cause a spike in blood sugar levels. This superfood is also gluten-free, making it an even healthier option. Quinoa can be prepared for diabetes patients by boiling it in water. It can also be added to salads, stir-fries or just had as it is. However, it is very important to eat the right amount of quinoa at the right time as well. Here is your guide to including quinoa in a diabetes diet.

What is quinoa?

Quinoa is a grain-like seed, also known as pseudo cereal, and originally comes from South America’s Andean region. “Quinoa has a rich nutrient profile that includes fibre, good quality protein, vitamins and minerals. It contains all the nine essential amino acids, making it a great addition to the diet of vegans,” says dietician Garima Goyal. Also, its characteristic of being gluten-free makes it a feasible option for those having gluten sensitivity or celiac disease. This is what makes quinoa a superfood worth adding to your diet.

What makes quinoa healthy?

Quinoa is special as not a single plant-based food contains all the nine essential amino acids, unlike quinoa, making it an excellent option for vegetarians, says Goyal. Additionally, it is loaded with dietary fibre and essential vitamins and minerals such as magnesium, iron, potassium and vitamin B complex. A study, published in Nutrients, observed that the fibre content of quinoa bread was higher than that of refined wheat bread, due to a higher content of insoluble fibre. It also has high amounts of antioxidants namely quercetin and kaempferol, preventing free radical damage in the body. This grain also has an appreciable amount of omega-3 fatty acids, a heart-friendly fat.

Quinoa for diabetes: How does quinoa help you manage blood sugar?

Quinoa is a grain known for its unique nutrient composition, making it an effective food for dealing with high blood sugar levels and better metabolic health.

1. Low glycemic index (GI)

Quinoa has a relatively lower GI of 53, which implies that it doesn’t cause blood sugar level spike, but rather causes it to gradually increase. This assists in better glycemic control and slows insulin spikes in any meal.

2. Rich in fibre

A grain rich in fibre like quinoa is great for those having type 2 diabetes and struggling with glycemic control because high-fibre foods cause lower blood sugar spikes. This is because, in the presence of fibre, the absorption of sugar in the bloodstream slows down. The Centers for Disease and Prevention Control states that fibre is a nutrient that comes with a multitude of health benefits, especially for prediabetics or people who have diabetes. It helps control blood sugar as well as weight management.

3. High quality protein

Quinoa contains an appreciable amount of protein, with all the nine essential amino acids. This nutrient causes low blood sugar level spikes, just like fibre, by slowing down the absorption of sugar in the gut. A study, published in the Journal of the American College of Surgeons, indicates that an increased level of plasma amino acids, especially leucine, leads to decreased whole-body glucose levels.

4. Magnesium and its role in insulin levels

Quinoa is rich in a macro-mineral namely magnesium that plays a role in glucose and insulin metabolism in the body, thus improving insulin sensitivity by utilising glucose effectively. A study, published in the World Journal of Diabetes, states that insulin and glucose are important regulators of the metabolism of magnesium. It also states that magnesium helps to regulate insulin action, insulin-mediated-glucose-uptake and vascular tone, that is blood vessel constriction. Check out the health benefits of magnesium.

5. Storehouse of phytochemicals

Poor blood sugar level control leads to oxidative damage of the body cells which can be well treated with a diet rich in antioxidants. Quinoa has these phytonutrients in abundance, such as quercetin and kaempferol. This helps in better metabolic health. A study, published in Advances in Food and Nutrition Research, suggests that diabetes is associated with the formation of free radicals and low levels of antioxidants. It was observed that phytochemicals exert antioxidant and free radical scavenging activities, and are suggested to improve insulin sensitivity.

6. Weight loss

The amount of protein and fibre in quinoa helps you to feel full. This reduces overall caloric intake in a day. This assists in weight loss which is very important for insulin sensitisation. It is a good idea to replace rice with quinoa for weight loss.

Quinoa for diabetes: How to cook quinoa?

Preparing quinoa in a diabetes-friendly way involves keeping added sugars and unhealthy fats to a minimum while incorporating other nutritious ingredients that help manage blood sugar levels, says Goyal.

Basic quinoa preparation involves rinsing one cup of quinoa under cold water. You can boil this rinsed quinoa with two cups of water or low-sodium vegetable broth for added flavour.

Other ways to consume quinoa for diabetes would be as part of a salad. Cooked quinoa can be combined with fresh vegetables, chopped leafy greens such as spinach or kale, chopped nuts or seeds such as almonds, walnuts, sunflower seeds, and some olive oil. Quinoa and vegetable stir-fry is another healthy and delicious way to consume quinoa.

When is the best time to eat quinoa for diabetes?

The best times to eat quinoa for diabetes management can be at different times of the day, depending on your need, explains Goyal.

• Breakfast: Incorporating quinoa into your morning meal can help stabilize blood sugar levels throughout the day.
• Lunch: Including quinoa in your lunch can provide sustained energy and prevent afternoon blood sugar spikes.
• Dinner: Quinoa can also be part of your dinner, helping to keep blood sugar levels stable overnight.

Consistency in meal timing and portion control is crucial, so it’s important to monitor blood sugar responses and adjust accordingly, says Goyal.

What is the amount of quinoa a diabetic patient should eat in a day?

For diabetic patients, portion control is crucial when consuming quinoa to manage blood sugar levels effectively. “A general recommendation is about 1/2 to 1 cup of cooked quinoa per meal. This amount provides approximately 20-40 grams of carbohydrates, which can fit into a balanced meal plan for diabetes management,” says Goyal.