Quinoa Glycemic Index (GI) and Glycemic Load (GL)
Glycemic Index
Quinoa's carb content is not high; it contains 21.3g of carbs per 100g, of which 2.8g is fiber.
Based on the numbers from the International Tables of Glycemic Index Values 2021, the GI of quinoa falls in the range of 50 to 54 (1).
The values are slightly different depending on the cooking method and variety of the quinoa.
White quinoa has a slightly lower glycemic index than red quinoa. White quinoa cooked in boiling water for 15 minutes has a GI of 50, while the GI of boiled red quinoa is 54.
Refrigerated quinoa reheated in the microwave for 1.5 minutes has a GI of 53±5.
Quinoa consumption doesn't significantly increase blood sugar levels due to its fiber and protein content, which work together to slow down digestion (2).
Several quinoa components have been found to have the potential to protect against the metabolic complications of obesity and type-2 diabetes (3).
To find the complete glycemic index list containing over 350 foods, go to our Glycemic index chart page.
Glycemic Load
The average glycemic load of quinoa is 24. However, this value is intended as a guide only as it has been calculated for the food group, not the exact food.
We have calculated the glycemic load of one cup of cooked quinoa (185g) to be 18. The formula used for the GL calculation is the food's GI x available carbohydrates per serving (g) / 100.
A glycemic load value above 20 is considered high, while values in the range of 11 to 19 are considered medium.
The glycemic index of quinoa is 53, and the glycemic load is 18. Moderate amounts of quinoa consumption can be recommended for diabetic individuals.
References
- https://academic.oup.com/ajcn/article/114/5/1625/6320814
- https://pubmed.ncbi.nlm.nih.gov/25149016/
- https://www.mdpi.com/2673-4540/2/2/7/htm
