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Quinoa and egg
CARBS
Approximately 17g per 100g serving of cooked quinoa
PROTEINS
Approximately 8g per 100g serving of cooked quinoa
FATS
Approximately 2g per 100g serving of cooked quinoa
Quantity: 100g of cooked quinoa and one medium-sized egg
Glycemic Index: 53 for quinoa
Glycemic Load: Approximately 10 for 100g of cooked quinoa
Fiber: Approximately 2.8g per 100g serving of cooked quinoa
Key Nutrients: Protein, fiber, vitamins such as B-vitamins, vitamin E, and minerals like magnesium and zinc
Health Impact: The moderate glycemic index and protein content help manage blood sugar levels, but attention to portion size is crucial to avoid potential spikes.
💉 Suggested Bolus
Consider pre-bolusing insulin 15-20 minutes before mealtime to match the carbohydrate absorption rate.
🍽️ Best Paired With (Veg)
- Spinach salad – High in fiber and nutrients, helps stabilize blood sugar levels.
- Avocado – Healthy fats to slow digestion and reduce blood sugar spikes.
🍽️ Best Paired With (Non Veg)
- Grilled chicken – High in protein, supports blood sugar control.
- Salmon – Rich in omega-3 fatty acids, beneficial for overall health and glycemic control.
🥄 Smart Substitutes
- Cauliflower rice – Lower in carbs than quinoa, helps reduce blood sugar spikes.
- Shirataki noodles – Virtually zero carbs and can substitute for grains in meals.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as both quinoa and eggs are low in sugars.
- 30–60 min: Moderate rise due to the carbs in quinoa, mitigated by the protein in eggs.
- 2–3 hr: Blood sugar levels should begin to stabilize due to the protein and fiber content.
— BCDF community member
🧠 Lowering Impact Tip
Combine with high-fiber vegetables or a healthy fat source to slow digestion and glucose absorption.
🤔 FAQs about Quinoa and egg
Can I eat quinoa on a low-carb diet?
Quinoa contains carbs, but it's also high in protein and fiber. It can be included in small portions depending on individual carb targets.
Are eggs good for diabetes?
Yes, eggs are an excellent choice as they have very little impact on blood sugar levels and are high in protein.
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