Cooked — Diabetes Nutrition Facts

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https://www.bluecircle.foundation/food/quinoa-cooked

Quinoa cooked

CARBS

21.3g

PROTEINS

4.4g

FATS

1.9g

Quinoa is a higher-carb food, which may not align well with a strict low-carb diet for diabetes management.

Quantity: 100g

Glycemic Index: 53

Glycemic Load: 10.7

Fiber: 2.8g

Key Nutrients: Magnesium, phosphorus, manganese

Health Impact: Quinoa has a moderate glycemic index and load, which can cause moderate blood sugar spikes. It is digested slower than refined grains, potentially leading to a more gradual insulin response.

💉 Suggested Bolus

Consider pre-bolusing or splitting the insulin dose if using insulin therapy.

🍽️ Best Paired With (Veg)

Grilled tofu – High in protein, helps balance the meal's macronutrient profile and mitigate blood sugar spikes.
Avocado salad – Rich in healthy fats and fiber, slows digestion and glucose absorption.

🍽️ Best Paired With (Non Veg)

Grilled chicken breast – Lean protein source that helps stabilize blood glucose levels.
Baked salmon – Provides omega-3 fatty acids and protein, supporting overall metabolic health.

🥄 Smart Substitutes

Cauliflower rice – Significantly lower in carbs, helps maintain steadier blood glucose levels.
Shirataki rice – Very low in carbohydrates and calories, aiding in better blood sugar control.
Broccoli rice – Provides more fiber and fewer carbs than quinoa, supporting glucose management.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as the body begins to digest the food.
30–60 min: Moderate rise in blood sugar, depending on portion size and individual response.
2–3 hr: Blood sugar begins to stabilize as the high fiber content moderates absorption.

“Many in the low-carb community find that focusing on whole, unprocessed foods not only helps manage blood sugar levels but also improves overall well-being.”
— BCDF community member

🧠 Lowering Impact Tip

Combine with high-fiber vegetables and healthy fats to slow glucose absorption.

🤔 FAQs about Quinoa cooked

Is quinoa a good choice for a low-carb diet?

Quinoa, while healthier than many grains, is higher in carbs than other alternatives like cauliflower rice, making it less ideal for strict low-carb diets.

Can quinoa cause blood sugar spikes?

Quinoa can cause moderate blood sugar spikes due to its carb content, though its fiber helps moderate this effect compared to more refined grains.

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