Standard Serving — Diabetes Nutrition Facts

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

Quinoa upma

CARBS

39 grams

PROTEINS

8 grams

FATS

4 grams

Quinoa upma is a moderate carbohydrate dish that may not be ideal for a strict low-carb diet but can be adjusted for a balanced diabetic meal plan.

Quantity: 100 grams

Glycemic Index: 53

Glycemic Load: 21

Fiber: 5 grams

Key Nutrients: Magnesium, phosphorus, folate, and manganese

Health Impact: Quinoa upma 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 digestion and reduce the speed of glucose absorption.

💉 Suggested Bolus

Consider a dual-wave or extended bolus if using an insulin pump, to manage the moderate release of glucose.

🍽️ Best Paired With (Veg)

Spinach and mushroom sauté – Adds fiber and nutrients with minimal impact on blood sugar levels.
Avocado salad – Healthy fats in avocado can help slow digestion and stabilize blood sugar.

🍽️ Best Paired With (Non Veg)

Grilled chicken breast – High in protein, supports blood sugar management by reducing the overall glycemic index of the meal.
Pan-seared salmon – Rich in omega-3 fatty acids, which can improve insulin sensitivity.

🥄 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 can help minimize blood sugar spikes.

⏱ 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 the portion size and preparation.
2–3 hr: Blood sugar begins to stabilize as the body processes the low-carb substitutes.

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

🧠 Lowering Impact Tip

Reduce the portion size, increase the fiber content by adding more non-starchy vegetables, and include a source of healthy fats or proteins.

🤔 FAQs about Quinoa upma

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

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

How can I make a low-carb upma more flavorful?

Use aromatic spices like turmeric, cumin, and coriander, which add flavor without adding carbs.

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