Per 100g Serving — Diabetes Nutrition Facts

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https://www.bluecircle.foundation/food/tri-color-quinoa

Tri color quinoa

CARBS

21g

PROTEINS

FATS

Tri color quinoa is a whole grain and a good source of protein, but it contains a moderate amount of carbohydrates, which may not be ideal for a strict low-carb diet for diabetes management.

Quantity: 100g

Glycemic Index: 53

Glycemic Load: 10

Fiber: 3g

Key Nutrients: Magnesium, phosphorus, manganese

Health Impact: Tri color quinoa has a moderate glycemic index and load, leading to a moderate insulin response and digestion time. It can affect blood sugar levels if not portion-controlled.

💉 Suggested Bolus

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

🍽️ Best Paired With (Veg)

Grilled tofu – Provides high-quality protein without additional carbs, stabilizing blood sugar levels.
Avocado salad – Healthy fats in avocado slow digestion and can help moderate blood sugar spikes.

🍽️ Best Paired With (Non Veg)

Grilled chicken breast – Lean protein helps feel full longer and stabilizes blood glucose levels.
Baked salmon – Omega-3 fatty acids in salmon improve insulin sensitivity and provide heart health benefits.

🥄 Smart Substitutes

Cauliflower rice – Significantly lower in carbs, helps maintain steadier blood glucose levels.
Shirataki rice – Almost zero carbs, aids in better blood sugar control.
Broccoli rice – Lower in carbs and provides additional fiber and nutrients.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as quinoa is absorbed slower than refined grains.
30–60 min: Moderate rise in blood sugar, depending on portion size and individual response.
2–3 hr: Gradual decline in blood sugar levels as quinoa has a relatively lower glycemic index.

“Many in the low-carb community find that focusing on whole, unprocessed foods and avoiding grains helps maintain better glucose control and overall health.”
— BCDF community member

🧠 Lowering Impact Tip

Combine with high-fiber vegetables and healthy fats to slow digestion and reduce the blood sugar spike.

🤔 FAQs about Tri color quinoa

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

Quinoa, while lower in carbs than some grains, still contains about 34 grams of carbs per cup cooked, which may be higher than ideal for a strict low-carb diet.

Can quinoa replace rice in meals?

Quinoa can replace rice, but for those strictly managing carb intake, lower-carb alternatives like cauliflower rice might be more suitable.

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