Written by: Deepa
22 July 2025
Quinoa is diabetes-friendly food . Due to its low glycemic index, fiber, protein, and nutrients, which will stablize blood sugar and improve metabolic health.
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Quinoa has a glycemic index of ~53 (low), which means quinoa will cause slow and moderate increases in blood sugar, which is ideal for managing diabetes.
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Quinoa has around 2-5 g of fiber for every 100 g cooked. The fiber in quinoa will slow glucose absorption, which will reduce some of the post-meal spikes you would see from white rice.
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Quinoa has all 9 essential amino acids; In comparison, many other grains do not. Higher protein content will improve blood sugar control and satiety.
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Quinoa is also one of the best sources of magnesium, b-vitamins, iron, zinc, and folate, which are all minerals linked to increased insulin sensitivity, and lower risk for diabetes.
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Quinoa has many phytochemicals (quercetin, kaempferol, polyphenols, and saponins), which are all plant compounds that contribute to reduced inflammation and blood sugar regulation.
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Aim for 1 - 2 cups cooked, 2-3 times weekly. Having quinoa helps to remove saponins. Serve with nice vegetables or fruits.
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Quinoa's low glycemic index (~53), Rich fiber content, complete protein, magnesium, & antioxidants, helps to control blood sugar, improve insulin sensitivity, and improve heart & metabolic health. Always consult with your nutritionist or doctor before starting any new food item.
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