Quinoa has recently become popular in the United States as a nutritional powerhouse. Quinoa is an excellent addition to a diabetic diet. A whole-grain with a low glycemic index to support an even blood sugar, it is packed with protein, fiber, vitamins, minerals and phytochemicals.
Foods that are high on the glycemic index will raise your blood sugar and could make it difficult to control. Quinoa, however, is very low on the glycemic index meaning it won’t cause a spike in blood sugar when eaten.
How Quinoa Can Impact Blood Sugar?
Quinoa is a healthy choice for diabetics because it is a whole grain. Quinoa is on the low end of the index, meaning it won’t cause a spike in blood sugar. Whole grains — in addition to fruits, vegetables, lean proteins and unsaturated fats — are the foundation of a healthy diabetic diet. The fiber in whole grains does not raise blood sugar, can help you maintain a healthy weight and may prevent other chronic conditions.
Quinoa benefits those with diabetes in several ways. According to a study conducted on rats on a high-fructose diet, inclusion of quinoa helped to reduce their blood sugar levels by as much as 10%. The U.S. Department of Agriculture encourages everyone to make half of all grains in their diet whole grains.
How to prepare Quinoa for diabetics?
Ingredients:
-Quinoa – 170g
-Water – 240ml
-Chicken broth – 240ml
-Olive oil – 2 tsp
-Red onion – 160g diced
-Cumin – ½ tsp
-Turmeric – pinch
-Cinnamon – ½ tsp
-Ground ginger – pinch
-Almonds – 25g flaked (toasted)
-Raisins – 40g
-Fresh mint (if needed)
Directions:
-Rinse quinoa thoroughly, place it in a saucepan with water and chicken broth and boil.
-Cover and cook for at least 15min until all the liquid is absorbed. Fluff the quinoa.
-Heat the olive oil in a saucepan, sauté onions and when they caramelize, add cumin, cinnamon, ginger and turmeric.
-Add raisins and almonds. Add quinoa to the mixture and toss thoroughly until the dish is heated through.
-Garnish with mint if you like.
Note:
It has a delicious North African flavor and considering it also helps to keep blood glucose levels low, it is a great addition to a diabetic diet.
Sources:
1) http://www.thesuperfoods.net/quinoa/is-quinoa-good-in-diabetes
2) http://bembu.com/quinoa-benefits
3) http://www.lifehack.org/articles/lifestyle/why-quinoa-the-perfect-food-for-diabetics.html
4) http://www.whfoods.com/genpage.php?tname=foodspice&dbid=142
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Specialities in Family health; autoimmune diseases; mental health; diabetes, cancer; fitness and nutrition.
