Cooked — Diabetes Nutrition Facts

Food & Diabetes Search

Search any food to understand its impact on your blood sugar — see carbs, protein, fat, fiber, glycemic index, and more.

https://www.bluecircle.foundation/food/qunioa

qunioa

CARBS

21g

PROTEINS

FATS

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

Quantity: 100g

Glycemic Index: 53

Glycemic Load: 13

Fiber: 3g

Key Nutrients: Magnesium, phosphorus, manganese

Health Impact: Quinoa has a moderate glycemic index and load, which can cause moderate blood sugar spikes in individuals with diabetes.

💉 Suggested Bolus

Consider pre-bolusing or using a dual-wave bolus if using insulin.

🍽️ Best Paired With (Veg)

Spinach salad with olive oil dressing – High in fiber and healthy fats, helps to further moderate blood sugar levels.
Grilled tofu – Provides additional protein without significant carbs, supporting blood sugar control.

🍽️ Best Paired With (Non Veg)

Grilled chicken breast – High in protein, helps to stabilize blood sugar levels without adding carbs.
Baked salmon – Rich in omega-3 fatty acids and protein, beneficial for 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, aids in glucose control.
Broccoli rice – Lower in carbs and provides additional fiber, which can help slow glucose absorption.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as quinoa is absorbed slower than simple carbohydrates.
30–60 min: Moderate rise in blood sugar due to quinoa's complex carbs and protein content.
2–3 hr: Blood sugar begins to stabilize due to the fiber and protein in quinoa, which slow digestion.

“Many in the low-carb diabetes community find that focusing on whole, unprocessed foods and avoiding grains helps maintain better glucose control and reduces the need for medication adjustments.”
— BCDF community member

🧠 Lowering Impact Tip

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

🤔 FAQs about qunioa

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

Quinoa, while lower in carbs than some grains, still contains about 21g of carbs per 100g serving. Consider lower-carb substitutes like cauliflower rice for stricter carb control.

Can quinoa cause blood sugar spikes?

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

Have a question about qunioa or any other topic related to diabetes?

Schedule a free session with one of our trained peer supporters who live with diabetes.

Click here for Buddy Project Helpline

From the blog

Empowering the diabetes community with expert insights, support, and resources.