Glycemic Index Of Quinoa, 53 (LOW GI)

Food Category : Grains, Pulses & Flours
Calories per 100 gm : 345
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Glycemic index of quinoa: 53, glycemic load: 10.7

Quinoa is a grain crop grown for its edible seeds, which have high protein content. Quinoa is a little similar to buckwheat. The glycemic index of quinoa is 53 which falls under low GI category. This is best understood by glycemic load that depends on the amount of carbohydrates present in 1 serving of raw quinoa. In fact 1 serving of quinoa provides (approx. 30 grams) 20.3 grams of carbohydrates. Thus the glycemic load is 10.7 which falls under medium GL range. Quinoa is loaded with innumerous health benefits. It is considered as a gluten free ingredient which is found to be useful in celiac disease.

Is quinoa safe for diabetics?

The glycemic load of 30 grams of raw quinoa is 10.7. However it also provides 6 grams of fiber which makes it still a better option for diabetics even though the glycemic load falls under medium GL range. The question arises why so? This is because fiber plays an important role in managing the blood sugar levels by slowing down the absorption of nutrients and gradually releasing energy into the blood stream. Also quinoa has major amount of complex carbohydrates which digests slowly and doesn’t cause sudden rise in blood sugar levels. The fiber present in quinoa is soluble and thus helps in lowering your LDL cholesterol levels. It is an extremely rich source of folic acid and thus helps in reducing the homocysteine levels which is a major factor for developing cardiovascular disease. Quinoa’s remarkably low sodium and high potassium content makes it an anti-hypertensive food ingredient. Furthermore Insulin response is improved by the presence of enormous amount of magnesium in quinoa. Thus you can have quinoa in diabetes, only eating it in moderation is the key to avoid complications. 

Is quinoa suitable for weight loss?

Quinoa provides around 100 calories with remarkable amount of fiber (6) in 1 serving size (approx. 30 grams). The type of carbohydrates present in quinoa is of complex types, which takes time to digest and release into the bloodstream. Additional benefit is the fiber content. Fiber will make sure that you remain full for a longer period of time and hence Quionao is good for weight loss. Thus increases your satiety levels and your appetite remains under control. This will eventually lead to reduced calorie intake. It is necessary to burn more calories than you consume to get beneficial results in the journey of weight loss. The major criteria is to eat food that is low in calories loaded with good amount of fiber and not remain hungry. Combine your quinoa with lots of vegetables and have it as a mix vegetable khichdi or mix it in your thepla to make it rich in fiber.


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