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45gm quinoa

CARBS

34g

PROTEINS

FATS

Quinoa is not advisable for a low-carb diabetes approach due to its high carbohydrate content.

Quantity: 45g

Glycemic Index: 53

Glycemic Load: 13

Fiber: 2.8g

Key Nutrients: Iron, magnesium, phosphorus, manganese

Health Impact: Quinoa has a moderate glycemic index and load, which can still lead to blood sugar spikes if consumed in large quantities. The high carbohydrate content may require careful insulin management.

💉 Suggested Bolus

Consider pre-bolusing insulin before consuming quinoa to match the digestion and absorption rate of carbohydrates.

🍽️ 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 with minimal impact on blood sugar
Salmon fillet – Healthy fats and protein to support blood sugar control

🥄 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

“Many in the low-carb diabetes community find that reducing carb intake leads to better blood sugar management and overall health improvements.”
— BCDF community member

🧠 Lowering Impact Tip

Pair quinoa with high-fiber vegetables and lean proteins to slow down digestion and minimize blood sugar spikes.

🤔 FAQs about 45gm quinoa

Can I eat quinoa on a low-carb diet?

Quinoa is relatively high in carbs, so it's best to consume in moderation or consider lower-carb alternatives.

How can I replace quinoa in my meals?

Try cauliflower rice, zucchini noodles, or other low-carb options for a similar texture and taste.