Food & Diabetes Search
Search any food to understand its impact on your blood sugar — see carbs, protein, fat, fiber, glycemic index, and more.
https://www.bluecircle.foundation/food/45-grams-quinoa
Download the Full Metabolic Intelligence Report (PDF)
Get the complete blood sugar strategy, portion guidance, CGM rise model, and insulin execution plan in a clean, printable format.
45 grams quinoa
CARBS
34.2 grams
PROTEINS
4.1 grams
FATS
2.8 grams
Not advisable for a low-carb diabetes approach.
Quantity: 45 grams
Glycemic Index: 53
Glycemic Load: 13
Fiber: 2.6 grams
Key Nutrients: Protein, fiber, iron, magnesium
Health Impact: Quinoa contains a moderate amount of carbs with a relatively low glycemic index, but portion control is crucial to manage blood sugar levels effectively.
💉 Suggested Bolus
Consider pre-bolusing insulin ahead of the meal to match the carb intake and prevent spikes.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact on blood sugar due to high fiber content
- 30–60 min: Gradual rise in blood sugar levels
- 2–3 hr: Blood sugar levels may still be elevated
“Incorporating quinoa in moderation can be part of a balanced low-carb diet for some individuals with diabetes, but portion control is key to managing blood sugar levels effectively.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Pair with fiber-rich vegetables and lean protein to lower the glycemic impact.
Download the Full Metabolic Intelligence Report (PDF)
Get the complete blood sugar strategy, portion guidance, CGM rise model, and insulin execution plan in a clean, printable format.
From the blog
Empowering the diabetes community with expert insights, support, and resources.