Standard Serving — Diabetes Nutrition Facts

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

Quinoa pulav

CARBS

34g

PROTEINS

FATS

Quinoa pulav, while containing essential nutrients, is moderately high in carbohydrates, which may not be ideal for a strict low-carb diabetes management plan.

Quantity: 100g

Glycemic Index: 53

Glycemic Load: 18

Fiber: 5g

Key Nutrients: Magnesium, phosphorus, folate, fiber

Health Impact: Moderate carbohydrate content and medium glycemic index can lead to moderate blood sugar spikes, requiring careful portion control and monitoring.

💉 Suggested Bolus

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

🍽️ Best Paired With (Veg)

Grilled Tofu – High in protein, helps to moderate blood sugar rises when paired with low-carb meals.
Avocado Salad – Rich in healthy fats and fiber, enhances satiety and controls blood sugar spikes.

🍽️ 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 cardiovascular health and glycemic control.

🥄 Smart Substitutes

Cauliflower Rice – Significantly lower in carbs than quinoa, helps maintain steadier blood glucose levels.
Shirataki Rice – Very low in carbohydrates and calories, aiding in better blood sugar control.
Broccoli Rice – Provides a nutrient-dense, low-carb alternative that supports overall health.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as low-carb substitutes digest slowly.
30–60 min: Stable blood sugar due to slow digestion and low glycemic load.
2–3 hr: Continued stable blood glucose levels, preventing late postprandial spikes.

“Many in the low-carb community find that replacing high-carb grains with vegetable-based alternatives not only helps in managing blood sugar levels but also enhances overall nutrient intake.”
— BCDF community member

🧠 Lowering Impact Tip

Reduce portion size, increase the proportion of non-starchy vegetables, and add more healthy fats or proteins.

🤔 FAQs about Quinoa pulav

Can I eat quinoa if I am on a low-carb diet?

Quinoa, although healthier than many grains, is relatively high in carbs. Consider lower-carb substitutes like cauliflower rice for better blood sugar management.

How do I make sure my meals are balanced if I avoid grains?

Focus on incorporating a variety of proteins, healthy fats, and low-carb vegetables to ensure nutritional balance and satiety.

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