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Quinoa

CARBS

21g

PROTEINS

FATS

Quinoa is advisable for individuals with diabetes due to its moderate carbohydrate content and high nutritional value.

Quantity: 100g

Glycemic Index: 53

Glycemic Load: 13

Fiber: 2.8g

Key Nutrients: Rich in fiber, iron, magnesium, and manganese.

Health Impact: Quinoa has a moderate glycemic index and load, providing sustained energy without causing rapid blood sugar spikes. The fiber content helps with digestion and blood sugar control.

💉 Suggested Bolus

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

🍽️ Best Paired With (Veg)

Grilled vegetables – Fiber-rich and low in carbs
Tofu stir-fry – Protein-packed and low-carb option

🍽️ Best Paired With (Non Veg)

Grilled chicken breast – Lean protein source without added carbs
Salmon fillet – Healthy fats and protein with minimal carbs

🥄 Smart Substitutes

Cauliflower rice – Low-carb alternative with fewer carbs and calories
Zucchini noodles – Low-carb option rich in vitamins and minerals

⏱ 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 remain stable

“Incorporating low-carb alternatives like cauliflower rice or zucchini noodles can help stabilize blood sugar levels and improve overall metabolic control in individuals with diabetes.”
— BCDF community member

🧠 Lowering Impact Tip

Pair quinoa with protein and healthy fats to slow down digestion and minimize blood sugar spikes.

🤔 FAQs about Quinoa

Can quinoa be part of a low-carb diet for diabetes?

While quinoa is a nutritious grain, it may not be the best choice for a strict low-carb approach due to its higher carb content. Consider alternatives like cauliflower rice or zucchini noodles for better blood sugar management.