
45 grams quinoa
CARBS
34.2 grams
PROTEINS
4.1 grams
FATS
1.9 grams
Quantity: 45 grams
Glycemic Index: 53
Glycemic Load: 13
Fiber: 2.8 grams
Key Nutrients: Iron, magnesium, phosphorus, manganese
Health Impact: Quinoa contains a moderate amount of carbs with a moderate glycemic index, which can lead to a gradual rise in blood sugar levels. However, for some individuals, it may still cause a noticeable impact on blood sugar. Insulin response may vary depending on individual sensitivity. Digestion time is relatively moderate.
💉 Suggested Bolus
Consider pre-bolusing insulin ahead of the meal to match the digestion rate of quinoa.
🍽️ Best Paired With (Veg)
- Grilled vegetables – Low-carb, high-fiber option for added nutrients
- Tofu stir-fry – Protein-rich meal to help stabilize blood sugar levels
🍽️ Best Paired With (Non Veg)
- Grilled chicken breast – Lean protein source to balance the meal
- Salmon fillet – Healthy fats and protein for sustained energy
🥄 Smart Substitutes
- Cauliflower rice – Low-carb alternative with fewer carbs and calories
- Zucchini noodles – Low-carb option rich in fiber and vitamins
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact on blood sugar
- 30–60 min: Gradual rise in blood sugar levels
- 2–3 hr: Blood sugar levels stabilize
— BCDF community member
🧠 Lowering Impact Tip
Pair with high-fiber vegetables or lean protein to slow down digestion.
🤔 FAQs about 45 grams quinoa
Can I eat quinoa if I have diabetes?
While quinoa is a nutritious grain, it may cause blood sugar spikes in some individuals with diabetes. It's important to monitor your blood sugar levels after consuming quinoa and adjust your intake accordingly.