1 Cup Cooked — Diabetes Nutrition Facts

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https://www.bluecircle.foundation/food/1-cup-of-cooked-quinoa

1 CUP OF COOKED QUINOA

CARBS

39 grams

PROTEINS

8 grams

FATS

4 grams

Quinoa is a higher-carb food and may not be ideal for a strict low-carb diet, but it is a better option compared to traditional grains due to its higher protein and fiber content.

Quantity: 185 grams

Glycemic Index: 53

Glycemic Load: 18

Fiber: 5 grams

Key Nutrients: Magnesium, phosphorus, manganese, folate

Health Impact: Quinoa has a moderate glycemic index and load, which can lead to moderate blood sugar spikes. Its fiber and protein content can help mitigate this effect to some extent.

💉 Suggested Bolus

Consider a dual-wave or extended bolus if using an insulin pump, to manage the slower digestion due to fiber.

🍽️ Best Paired With (Veg)

Grilled Tofu – High in protein, helps balance the meal and reduce overall glycemic index.
Avocado Salad – Rich in healthy fats and fiber, slows digestion and minimizes blood sugar spikes.

🍽️ Best Paired With (Non Veg)

Grilled Chicken Breast – Lean protein source that helps stabilize blood sugar levels.
Baked Salmon – Provides omega-3 fatty acids and protein, supporting overall metabolic health.

🥄 Smart Substitutes

Cauliflower Rice – Significantly lower in carbs, helps maintain steadier blood glucose levels.
Shirataki Rice – Very low in carbohydrates and calories, aiding in better blood sugar control.
Broccoli Rice – Provides more fiber and fewer carbs than quinoa, supporting glucose management.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as the body begins to digest.
30–60 min: Moderate rise in blood sugar, depending on individual insulin sensitivity and portion size.
2–3 hr: Gradual decline in blood sugar as the high fiber content moderates absorption.

“Many in the low-carb community find that replacing grains with vegetable-based alternatives not only helps in managing blood sugar but also enhances overall nutrient intake.”
— BCDF community member

🧠 Lowering Impact Tip

Combine with healthy fats and proteins to slow digestion and reduce blood sugar spikes.

🤔 FAQs about 1 CUP OF COOKED QUINOA

Can quinoa be part of a low-carb diet?

Quinoa, while healthier than many grains, is relatively high in carbs. Consider portion control or substituting with lower-carb alternatives.

How does fiber in quinoa affect blood sugar?

The fiber in quinoa can help moderate blood sugar spikes, but the total carbohydrate content might still be too high for some low-carb diets.

Have a question about 1 CUP OF COOKED QUINOA or any other topic related to diabetes?

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