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Quinoa and Diabetes - Is It Good For Diabetics

Article author photo Elen Khachatrian by Elen Khachatrian | Last updated on April 07, 2022
Education: Nutrition & Microbiology at YSU


This article will discuss how quinoa can help control blood sugar levels and its beneficial effects on diabetes.

Glycemic Index and Carbohydrates

The total amount of carbs you consume impacts your blood sugar levels after you eat, so it's critical to keep track of how much you consume. Low GI and carbohydrate diets are generally beneficial for controlling blood glucose levels.

Quinoa has a lower carbohydrate content than white rice.

It has 21.3g of carbs per 100g, while white rice has 28.17g per 100g. Quinoa also has a glycemic index equal to 53, which is considered a low GI. This means quinoa consumption doesn't raise blood sugar levels: partly due to its low GI, partly because it contains fiber and protein, which slow the digestion process. You can visit our Glycemic index chart page for glycemic index values of 350+ pages [1].

Type-2 Diabetes

Quinoa contains essential amino acids, such as lysine, leucine, and sulfur, making it a complete protein. According to research, patients with type 2 diabetes who consume amino acids have lower blood glucose levels without changing plasma insulin levels [2].

The dietary fiber content in quinoa is higher than the content of many other grains. It can also be beneficial for people with diabetes since fiber and protein are essential for keeping blood sugar under control [3].

According to one study, a diet rich in Peruvian Andean grains, such as quinoa, can aid in the management of type 2 diabetes and high blood pressure. While black quinoa has the lowest lipid content, it has the highest omega-3 fatty acid and carotenoid content, according to a study comparing red, black, and white quinoa.

Omega-3s in quinoa may also help to reduce the harmful effects of diabetes, such as diabetic retinopathy.

Another study found that ingesting 500 mg of omega-3s per day lowered the incidence of eye damage in patients with type 2 diabetes [4].


Article author photo Elen Khachatrian
Education: Nutrition & Microbiology at YSU
Last updated: April 07, 2022
Data provided by should be considered and used as information only. Please consult your physician before beginning any diet.