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Quinoa is a nutritious grain that can be used as a substitute for rice, especially for individuals managing diabetes. It offers a higher protein content and a lower glycemic index compared to traditional rice. Proper portioning and understanding its glycemic impact can help in maintaining blood sugar levels effectively.
Portion Control When Using Quinoa
Controlling portion sizes is essential for managing blood sugar. A typical serving of cooked quinoa is about ½ cup, which provides approximately 111 calories and 20 grams of carbohydrates. Using smaller portions can help prevent blood sugar spikes and support overall health.
Glycemic Index and Quinoa
Quinoa has a glycemic index (GI) of around 53, which is considered low. This means it causes a slower rise in blood sugar levels compared to high-GI foods like white rice. Incorporating quinoa into meals can help in maintaining more stable blood glucose levels for diabetics.
Tips for Incorporating Quinoa
- Use quinoa as a base for salads or bowls instead of rice.
- Combine with vegetables and lean proteins for balanced meals.
- Limit portion sizes to ½ cup cooked to control carbohydrate intake.
- Cook quinoa with low-sodium broth for added flavor without extra salt.
- Pair with fiber-rich foods to further slow carbohydrate absorption.