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Is quinoa good for diabetes? 7 powerful health benefits of quinoa

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Is Quinoa Good for diabetes 100%? yes is my answer.

Is Quinoa good for weight loss? A 200% yes is my answer.

Is quinoa good for your health? Don’t worry… I know you people might have many questions about this.

In this article, I will explain the health benefits of quinoa.

Life is too short. Eat whatever you want. Just enjoy! I always used to say this to my mom and dad. But one situation struck me very hard. ‘ Diabetes’

I am 23 now. Did you hear it right? It’s Diabetes.

Usually, most of the people get diabetes at the age of 35 to 45 or above. But life had planned something else for me. Yes, I got accustomed to diabetes at an age that you can’t imagine. Any Guesses? I got it when I was 19..!!

But with the support of my family and blessings of God, I completely reversed diabetes. And I believe if I can, then anybody can. The only ingredient that you would require here is Hard Work and Perseverance!

It took me just 3 months to kickoff diabetes, which had enough play with my body for almost 3 years!

How did you reverse diabetes? This is the common question that I am getting from people in the past 3 months.

I made it possible with the help of my healthy diet and hardcore exercise. Also, I lost 23 KG in just 3 months.

Hey Read this: 7 most important weight loss dinner food

Quinoa is one of the superfoods, that I have included in my diet. There are many health benefits of quinoa. But before explaining the health benefits of quinoa, I will give some basic information about quinoa, its nutritional facts, its recipe.

Is quinoa good for weight loss

What is quinoa?

Some people call quinoa as a grain, some people call it as a seed. Plants experts classify quinoa as a pseudocereal, not a grain. The original pronunciation of quinoa is Keen-wah.

According to history, Quinoa was an important seed for the Inca empire. They believed it was sacred, and they used to call it as “mother of all grains”.

Quinoa has become the most trendy food nowadays. Quinoa is available in your nearest superstores or online.

 

 

Nutritional facts of quinoa:

Nutritional facts of quinoa

Protein:

 Quinoa is called a complete protein, as it contains all nine essential amino acids that our bodies cannot make on their own.

One cup of cooked quinoa (100 Grams) contains 4.4 grams of proteins.

Calorie:

 Quinoa is fine in terms of calories. 100 grams of cooked quinoa contains 120 Calories. It keeps the stomach full which helps you in weight reduction.

Water:

100 grams of cooked quinoa contains 72 grams of water.

Sugar:

Quinoa is low in sugar, which helps diabetic patients, and also for weight loss. 100 grams of cooked quinoa contains 0.9 grams of sugar.

Carbs:

Quinoa is a seed that’s packed with protein, fiber, and nutrients. But it’s not a low-carb food. 100 grams of cooked quinoa has more than 21.3 grams of carbohydrates. That’s 50% more than in the same amount of brown rice and has almost as many carbs as in white rice.

Fiber:

Quinoa is rich in fiber. 100 grams of cooked quinoa contains 2.8 grams of fiber.

Fat:

100 Grams of cooked quinoa contains 2 grams of fat in it. Which is the same as grains. Quinoa fat is mainly composed of palmitic acid, oleic acid, and linoleic acid.

Vitamins:

Quinoa is packed with vitamins such as Manganese, Phosphorus, Copper, Folate, Iron, Magnesium, and Zinc.

Quinoa is an amazing food for dinner. Some of the variants of Quinoa are Quinoa Pulav, Quinoa Upma, Quinoa Salad, Quinoa Burger, Quinoa Sandwich, Quinoa Dosa which are great in taste.

 

How to prepare Quinoa Pulav?

Ingredients:

Spices:

Cummin seeds: 1 Spoon

Tejpatta- 1

Cinnamon sticks- 1

Cloves- 5-6

Cardamom-  3

Black pepper- 5-6

Nutmeg- 1

Turmeric- 1 Spoon

Ginger garlic paste- 2 Spoon

Vegetables:

Onion- 2 medium-sized

Green peace- 1 Cup

Carrot – 1 Medium sized

Beans- 1 Cup

Paneer- 100 Gram

Flower- 1 Cup

Quinoa- 2 Cup ( Serves 3 to 4 people)

Spice masala powder 1 and a half spoon

Salt- As per taste

How to prepare:

Step 1: Wash quinoa in water and soak it in water for half an hour

Step 2: Add 1 spoon of ghee in a Pan. Let the pan heat.

Step 3: Add all the spices one by one.

Step 4: Add ginger garlic paste and Turmeric

Step 5: After 2 minute add onion, followed by all the vegetables one by one, in the gap of 3 minutes.

Step 6: Add 4 cup of water( for quinoa 2 cup) to the pan. Also, add salt as per taste. Close the pan, and keep it for 7 minutes

Step 7: Add soaked quinoa to the Pan and mix it.

Step 8: Add spice powder and keep it for 12 minutes in medium heat.

Step 9: Quinoa Vegetable is ready to taste. Serve hot…

We had 2 questions in the beginning.

Is quinoa good for diabetes?

Is quinoa good for weight loss?

So its time to answer these questions.

Is quinoa good for diabetes?

Low glycemic index:

Yes, Quinoa is good for diabetes because of the following reasons:

Healthy meal plans for people with diabetes often focus on choosing foods rated at medium to low on the glycemic index. A glycemic index of 55 or below is considered low. Quinoa has a glycemic index of around 53. So Quinoa can be a good option for a diabetic diet.

Nutritional pack:

 Quinoa is  power packed with nutrients.  The protein, fiber, and minerals available in quinoa are more than grains. It shows that Quinoa is good for diabetes.

Is quinoa good for weight?

 

Yes, quinoa is good for weight loss?

According to the book ‘Healing Foods’ by DK Publishing House, “Quinoa is particularly high in lysine, an amino acid important for tissue growth and repair.” Protein helps induce satiety and regulates the hunger hormone ghrelin to check cravings. This ensures you are full for longer and binge less.

These facts are enough to say that Quinoa is good for weight loss.

Other than this, quinoa has many health benefits:

Let’s discuss the 7 health benefits of quinoa:

Health benefits of Quinoa

Health benefits of quinoa 1- Increases metabolic rate:

By considering its nutritional facts, quinoa indeed increases metabolic rates.

Health benefits of quinoa 2- Improved brain functions:

Iron content present in quinoa help to keep red blood cells healthy, and is the basis of hemoglobin formation. Iron carries oxygen from one cell to another cell in our body. Hence, quinoa helps in better function of the brain, where the brain requires 20% of blood oxygen.

Health benefits of quinoa 3- Formation of healthy bones and teeth:

Magnesium helps to relax blood vessels and thereby to alleviate migraines. The magnesium that presents in quinoa helps in energy production and the formation of healthy bones and teeth.

Health benefits of quinoa 4- Lowers the cholesterol:

Quinoa contains almost twice as much fiber as most other grains. Fiber lowers cholesterol content in our body as well as glucose level.

Health benefits of quinoa 5- Quinoa fight aging and many diseases:

Quinoa contains a high level of antioxidants. Many studies revealed that antioxidants help to fight aging and many diseases. Allowing the seeds to sprout seems to increase the antioxidant content even further.

Health benefits of quinoa 6- Protects the heart:

The soluble fiber is what makes a quinoa wonder food to your heart. Fiber lowers cholesterol which indirectly safeguards the heart.

Health benefits of quinoa 7: Controls blood pressure

I told this in the beginning, Quinoa is a complete protein with all 9 amino acids present in it, and quinoa is packed with high nutrition. The nutritional values present in quinoa helps to control the blood pressure level of the body.

Also read: 11 proven benefits of quinoa

Conclusion:

 Health benefits of Quinoa are immense. Other than this Quinoa also boost Immunity power, better digestion, good for the Intestine and liver.

Quinoa is a great substitute for rice. Some doctors suggest that people with diabetes should consume less rice. It is difficult for Indians to avoid rice. So it is better for people with diabetes to eat one-time rice and one-time quinoa in a day.

Quinoa costs are slightly higher than rice and millets. But it has more health benefits too. 

It is good for non-diabetic people to practice eating quinoa. If it is difficult for you to eat in all 7 days of a week, at least consume quinoa 1-2 days weekly.

In most of the local shops, Quinoa is not available. Some people confuse Quinoa with millet. Here I have given an amazon link for purchasing quinoa, brown rice as well as millets.

This article is based on my personal experience and research.

Thank you for reading. Fit Vishwa always cares about your health and fitness. So keep fit, eat healthily, and stay healthy.

You can post your queries in the comment box, also you can mail us.

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