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https://www.bluecircle.foundation/food/45gm-quinoa
45gm quinoa
CARBS
34g
PROTEINS
6g
FATS
3g
Quinoa is advisable in moderation for individuals with diabetes due to its moderate carbohydrate content.
Quantity: 45g
Glycemic Index: 53
Glycemic Load: 13
Fiber: 3g
Key Nutrients: Protein, fiber, iron, magnesium
Health Impact: Quinoa has a moderate glycemic index and load, which can help in managing blood sugar levels. The protein and fiber content can slow down digestion and reduce the risk of blood sugar spikes.
💉 Suggested Bolus
Consider portion control and pairing with other low-carb foods to minimize blood sugar spikes.
🍽️ Best Paired With (Veg)
- Grilled vegetables – Provides fiber and nutrients without spiking blood sugar
🍽️ Best Paired With (Non Veg)
- Grilled chicken breast – Lean protein source that complements a low-carb meal
🥄 Smart Substitutes
- Cauliflower rice – Low-carb alternative that helps in managing blood sugar levels
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact on blood sugar
- 30–60 min: Gradual rise in blood sugar
- 2–3 hr: Blood sugar may stabilize
“Many in the low-carb diabetes community find that replacing high-carb grains like quinoa with lower-carb alternatives helps in better blood sugar management.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Pair quinoa with non-starchy vegetables and lean protein to lower the overall glycemic impact of the meal.
🤔 FAQs about 45gm quinoa
Can I still enjoy a variety of foods on a low-carb diet?
Yes, there are plenty of delicious low-carb options available that can help you manage your blood sugar effectively.
Have a question about 45gm quinoa or any other topic related to diabetes?
Schedule a free session with one of our trained peer supporters who live with diabetes.
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