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https://www.bluecircle.foundation/food/qiunoa
Qiunoa
CARBS
21g
PROTEINS
4g
FATS
2g
Quinoa is a higher-carb food but offers a complete protein profile, which can be beneficial in a balanced diabetic diet if used in moderation.
Quantity: 100g
Glycemic Index: 53
Glycemic Load: 13
Fiber: 3g
Key Nutrients: Magnesium, phosphorus, manganese, zinc
Health Impact: Quinoa has a moderate glycemic index and load, leading to a slower rise in blood sugar compared to high-glycemic foods.
💉 Suggested Bolus
Consider pre-bolusing or splitting the insulin dose if using insulin.
🍽️ Best Paired With (Veg)
- Grilled tofu – Provides a high-protein addition that does not contribute additional carbs.
- Avocado salad – Rich in healthy fats and fiber, helps to slow digestion and stabilize blood sugar levels.
🍽️ Best Paired With (Non Veg)
- Grilled chicken breast – Lean protein helps to balance the meal without adding carbs.
- Baked salmon – Omega-3 fatty acids in salmon improve heart health and have minimal impact on blood sugar.
🥄 Smart Substitutes
- Cauliflower rice – Significantly lower in carbs, helps maintain steadier blood glucose levels.
- Shirataki rice – Very low in carbohydrates and calories, aids in glucose control.
- Broccoli rice – Lower in carbs and provides additional fiber, which can help slow glucose absorption.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as the body begins to digest the food.
- 30–60 min: A moderate rise in blood sugar could occur depending on portion size.
- 2–3 hr: Blood sugar begins to stabilize as the high fiber content moderates release of glucose.
“Many in the low-carb community find substituting high-carb grains with vegetable-based alternatives like cauliflower rice helps manage post-meal blood sugar spikes more effectively.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Combine with high-fiber vegetables and healthy fats to slow glucose absorption.
🤔 FAQs about Qiunoa
Can quinoa be part of a low-carb diet?
Quinoa contains more carbs than some alternatives but can be included in small portions. Consider mixing it with lower-carb grains or substitutes.
How does quinoa affect blood sugar compared to other grains?
Quinoa has a lower glycemic index than many other grains, leading to less dramatic blood sugar spikes, but it's still higher in carbs than non-grain alternatives.
