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https://www.bluecircle.foundation/food/quinoa-khichdi
Quinoa khichdi
CARBS
30g
PROTEINS
8g
FATS
4g
Quinoa khichdi is a moderate carbohydrate dish, which may not be ideal for a strict low-carb diet but is better than high-carb alternatives like rice khichdi.
Quantity: 100g
Glycemic Index: 53
Glycemic Load: 16
Fiber: 5g
Key Nutrients: Magnesium, phosphorus, folate, copper, iron
Health Impact: Quinoa khichdi has a moderate glycemic index and load, which can cause a moderate rise in blood sugar levels. The presence of proteins and fats can help slow down the absorption of carbohydrates, reducing the spike.
💉 Suggested Bolus
Consider a dual-wave or extended bolus if using an insulin pump, to manage the slower digestion of fats and proteins.
🍽️ Best Paired With (Veg)
- Paneer Stir-Fry – High in protein and low in carbs, helping to balance the meal and reduce overall glycemic load.
- Mixed Green Salad with Olive Oil – Adds fiber and healthy fats, slowing digestion and aiding in steady blood sugar levels.
🍽️ Best Paired With (Non Veg)
- Grilled Chicken Breast – Provides a high-quality protein source that helps moderate blood sugar rises.
- Baked Salmon – Rich in omega-3 fatty acids and protein, supporting overall health and glycemic control.
🥄 Smart Substitutes
- Cauliflower Rice – Lower in carbs and provides a similar texture to quinoa, helping to reduce blood sugar spikes.
- Shirataki Rice – Very low in carbohydrates and calories, aiding in better blood glucose management.
⏱ Blood Sugar Timeline
- 0–15 min: Little to no impact as the body begins to digest the meal.
- 30–60 min: Moderate rise in blood sugar, depending on the original carb content of the khichdi.
- 2–3 hr: Blood sugar begins to stabilize as the body processes the meal, especially if made with low-carb substitutes.
“Many in the low-carb diabetes community find that focusing on whole, unprocessed foods and incorporating healthy fats and proteins with meals can significantly aid in managing blood sugar levels effectively.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Incorporate more fiber and protein by adding vegetables and a lean protein source like chicken or paneer.
🤔 FAQs about Quinoa khichdi
Can I eat quinoa if I am trying to manage my diabetes?
Quinoa can be part of a diabetes-friendly diet, but it should be used in moderation due to its carb content. Consider substituting it with lower-carb alternatives like cauliflower rice.
What are some tips for eating out with diabetes?
Choose meals that are rich in proteins and vegetables, ask for dressings and sauces on the side, and avoid sugary drinks and high-carb sides like bread or rice.
