{"id":4807,"date":"2019-05-01T09:27:36","date_gmt":"2019-05-01T08:27:36","guid":{"rendered":"http:\/\/www.bensdiabetes.com\/?p=4807"},"modified":"2026-05-30T07:51:51","modified_gmt":"2026-05-30T07:51:51","slug":"quinoa-for-diabetes","status":"publish","type":"post","link":"https:\/\/www.bensnaturalhealth.com\/blog\/diabetes-health\/quinoa-for-diabetes\/","title":{"rendered":"Is Quinoa Good for Diabetes?"},"content":{"rendered":"\n<p>Quinoa, which is pronounced \u2018keen-wah\u2019 by the way, is renowned for its ability to nourish the body, provide valuable proteins, amino acids, and nutrients, and much more besides. <\/p>\n\n\n\n<p><a rel=\"noreferrer noopener\" aria-label=\"The American Diabetes Association (opens in a new tab)\" href=\"http:\/\/www.diabetes.org\/food-and-fitness\/food\/what-can-i-eat\/making-healthy-food-choices\/diabetes-superfoods.html\" target=\"_blank\">The American Diabetes Association<\/a> counts quinoa on its list of \u201csuperfoods,\u201d those that are especially good for your health because they are rich in essential vitamins, minerals,<\/p>\n\n\n\n<p>Recently, there has been evidence to suggest that quinoa grains also contain <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/24912714\">phytoecdysteroids<\/a> as well as other active compounds, which potentially provide anti-diabetic benefits on the human body.<\/p>\n\n\n\n<p>However, is the wonderful grain known as quinoa really the secret to <a href=\"https:\/\/blog.bensnaturalhealth.com\/diabetes-health\/type-2-diabetes-reversal\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"diabetes remission (opens in a new tab)\">diabetes remission<\/a>? Let us take a look, shall we? Below you will find all you need to know about whether quinoa is beneficial for diabetes.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<h2>What is Quinoa?<\/h2>\n\n\n<p>Quinoa is a superfood that has taken the health and fitness industry by storm over the last decade or so. Now, it seems as if you cannot order a healthy meal without it containing quinoa.<\/p>\n\n\n\n<p>Quinoa is indeed incredibly healthy, so it\u2019s undoubtedly a good thing that we are consuming more and more of it. <\/p>\n\n\n\n<p>&nbsp;Compared to many other grains, quinoa has more:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>protein<br><br><\/li>\n\n\n\n<li>antioxidants<br><br><\/li>\n\n\n\n<li>minerals<br><br><\/li>\n\n\n\n<li>fiber<\/li>\n<\/ul>\n\n\n\n<p>Evidence also suggests that eating more quinoa can help people with&nbsp;<a href=\"https:\/\/www.healthline.com\/health\/diabetes\">diabetes<\/a>&nbsp;manage their&nbsp;<a href=\"https:\/\/www.healthline.com\/health\/type-2-diabetes\/understanding-glucose-levels\">blood sugar levels<\/a>&nbsp;and possibly prevent other conditions.<\/p>\n\n\n\n<p>It is a nutritional powerhouse that provides vitamins, minerals, fiber, proteins, amino acids, and antioxidants. It is a member of the whole grain family, but the good news for those of you unable to consume gluten is the fact that it\u2019s gluten-free.<\/p>\n\n\n\n<p>Vegans and vegetarians can utilize this grain to increase their protein intakes, but where did it come from and why are we only really hearing about it now?<\/p>\n\n\n\n<p>Well, in <a rel=\"noreferrer noopener\" aria-label=\"South America (opens in a new tab)\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/19735168\" target=\"_blank\">South America<\/a>, quinoa has been a staple part of the South American diet for centuries, if not longer. <\/p>\n\n\n\n<p>Sure, our supermarkets and grocery stores may only have recently started stocking it on their shelves, but that\u2019s only because it has taken it so long to become Westernized.<\/p>\n\n\n\n<p>The ancient Incas used to refer to quinoa as the \u2018mother of all grains. It grows naturally in the wild and is found on the Andes.<\/p>\n\n\n\n<p>Conditions there are incredibly harsh, so it\u2019s certainly a hardy little grain. There are over 100 varieties, with black,  white and red quinoa being the most popular and most common.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<h2>What are the benefits of Quinoa for Diabetes?<\/h2>\n<p>Now that we have brought you up to speed with what quinoa is, we now need to take a look at its potential health benefits for diabetes.<\/p>\n<p>Here is a look at how this excellent grain quinoa could potentially help you to better deal with your diabetes and manage your condition.<\/p>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-quinoa-has-a-low-g-i\"><strong>Quinoa has a low G.I<\/strong> <\/h3>\n\n\n\n<p>Quinoa is a source of carbohydrates. Carbohydrates generally have a high <a href=\"https:\/\/blog.bensnaturalhealth.com\/diabetes-health\/glycaemic-index\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"Glycaemic Index (opens in a new tab)\">Glycaemic Index<\/a>. <\/p>\n\n\n\n<p>In your body, not every <a href=\"https:\/\/blog.bensnaturalhealth.com\/diabetes-health\/low-carb-diet\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"carbohydrate (opens in a new tab)\">carbohydrate<\/a> acts the same. Some are digested quickly and cause a sudden spike in insulin, which causes a rapid spike in blood glucose levels.<\/p>\n\n\n\n<p>These are simple carbs, and they\u2019re the last thing a person with diabetes should be eating. Other foods, however, are digested much slower and only create a minor rise in blood glucose levels.<\/p>\n\n\n\n<p>These are low glycaemic index foods and are considered to be much better for people dealing with diabetes. Quinoa has a naturally low glycaemic index, and it is therefore ideal for people dealing with diabetes.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<h3><strong>Quinoa is high in fiber <\/strong><\/h3>\n\n\n<p><a rel=\"noreferrer noopener\" aria-label=\"Dietary fiber (opens in a new tab)\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/22218620\" target=\"_blank\">Dietary fiber<\/a> is extremely beneficial for people dealing with diabetes. Half a cup of quinoa provides 3 grams of fiber, making it a great source of this particular nutrient.<\/p>\n\n\n\n<p>Fiber is beneficial for the treatment of diabetes as it helps to reduce cholesterol and improve your <a href=\"https:\/\/blog.bensnaturalhealth.com\/diabetes-health\/cinnamon-lower-blood-sugar-levels\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"blood sugar levels (opens in a new tab)\">blood sugar levels<\/a> while helping to keep insulin levels nice and stable. As you know, this is hugely beneficial for people who have diabetes.<\/p>\n\n\n\n<p>Dietary fiber helps to slow down rates of digestion nutrient absorption, meaning that glucose sugars in foods you consume reach your bloodstream much slower than usual.<\/p>\n\n\n\n<p>On top of that, fiber also helps with <a href=\"https:\/\/blog.bensnaturalhealth.com\/diabetes-health\/metabolic-syndrome\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"weight loss (opens in a new tab)\">weight loss<\/a> as it naturally suppresses your appetite, helping to keep you feeling full for longer. If you feel full for longer, you will be less likely to overeat.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<h3><strong>Quinoa is rich in magnesium <\/strong><\/h3>\n\n\n<p>Quinoa is packed full of nutrients and essential minerals, with magnesium being particularly prevalent in this grain.<\/p>\n\n\n\n<p>Magnesium is beneficial for a number of reasons, although it is particularly useful for helping to regulate and control blood sugar levels.<\/p>\n\n\n\n<p>Experts have found a direct link between magnesium deficiencies and type-2 diabetes.<\/p>\n\n\n\n<p>Therefore, by increasing your daily magnesium intakes, you are better able to improve your rates of <a href=\"https:\/\/blog.bensnaturalhealth.com\/diabetes-health\/boost-insulin-sensitivity\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"insulin sensitivity (opens in a new tab)\">insulin sensitivity<\/a> and regulate your blood sugar levels.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-quinoa-is-high-in-potassium\">Quinoa is high in potassium<\/h3>\n\n\n\n<p>A further benefit of <a rel=\"noreferrer noopener\" aria-label=\"Quinoa (opens in a new tab)\" href=\"https:\/\/blog.bensnaturalhealth.com\/diabetes-health\/quinoa-recipes\/\" target=\"_blank\">quinoa<\/a> is that it is higher potassium than any other grain.  It helps to lower blood pressure by balancing out the adverse effects of salt. Your kidneys help to control your <a href=\"https:\/\/blog.bensnaturalhealth.com\/diabetes-health\/hypertension\/\">blood pressure<\/a> by controlling the amount of fluid stored in your body. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-how-to-prepare-quinoa\">How to prepare quinoa <\/h2>\n\n\n\n<p>The&nbsp;<a href=\"http:\/\/www.diabetes.org\/food-and-fitness\/food\/what-can-i-eat\/making-healthy-food-choices\/grains-and-starchy-vegetables.html?loc=ff-slabnav\" target=\"_blank\" rel=\"noreferrer noopener\">American Diabetes Association<\/a>&nbsp;recommends picking grains with the highest nutritional value for your carbohydrate servings. Quinoa is a good option.<\/p>\n\n\n\n<p>Your daily or weekly serving may depend on whether you\u2019re using the&nbsp;<a href=\"https:\/\/www.healthline.com\/health\/foods-fight-type-2-diabetes#plate-method\">plate method<\/a>,&nbsp;<a href=\"https:\/\/www.healthline.com\/health\/understanding-glycemic-index\">glycemic index<\/a>, or the exchange or gram counting system to keep track of meals. Generally, 1\/3 cup of cooked quinoa counts as one carbohydrate serving, or about 15 grams of carbohydrate<\/p>\n\n\n\n<p>Quinoa has a slightly nutty flavor. This can be made stronger by dry roasting it before cooking. Once you\u2019ve cooked it, try adding:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>fruits<br><br><\/li>\n\n\n\n<li>nuts<br><br><\/li>\n\n\n\n<li>veggies<br><br><\/li>\n\n\n\n<li>seasonings<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-strawberry-infused-quinoa-recipe\">Strawberry Infused Quinoa Recipe<\/h2>\n\n\n\n<p>A quick delicious and nutritious bowl full of energy. Ideal for breakfast but can be enjoyed as a snack at any time of the day.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"h-view-the-recipe\"><strong><a href=\"https:\/\/blog.bensnaturalhealth.com\/diabetes-health\/quinoa-recipes\/\" target=\"_blank\" rel=\"noreferrer noopener\">View the recipe.<\/a><\/strong><\/h4>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><a href=\"https:\/\/blog.bensnaturalhealth.com\/diabetes-health\/quinoa-recipes\/\" target=\"_blank\" rel=\"noreferrer noopener\"><img loading=\"lazy\" decoding=\"async\" width=\"500\" height=\"500\" src=\"https:\/\/blog.bensnaturalhealth.com\/wp-content\/uploads\/2019\/08\/strawberry-quinoa-1.png\" alt=\"\" class=\"wp-image-16182\" srcset=\"https:\/\/www.bensnaturalhealth.com\/blog\/wp-content\/uploads\/2019\/08\/strawberry-quinoa-1.png 500w, https:\/\/www.bensnaturalhealth.com\/blog\/wp-content\/uploads\/2019\/08\/strawberry-quinoa-1-150x150.png 150w, https:\/\/www.bensnaturalhealth.com\/blog\/wp-content\/uploads\/2019\/08\/strawberry-quinoa-1-300x300.png 300w, https:\/\/www.bensnaturalhealth.com\/blog\/wp-content\/uploads\/2019\/08\/strawberry-quinoa-1-24x24.png 24w, https:\/\/www.bensnaturalhealth.com\/blog\/wp-content\/uploads\/2019\/08\/strawberry-quinoa-1-48x48.png 48w, https:\/\/www.bensnaturalhealth.com\/blog\/wp-content\/uploads\/2019\/08\/strawberry-quinoa-1-96x96.png 96w\" sizes=\"auto, (max-width: 500px) 100vw, 500px\" \/><\/a><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\" id=\"h-conclusion\">Conclusion<\/h2>\n\n\n\n<p>A healthy diet plays a vital role in <a rel=\"noreferrer noopener\" aria-label=\"diabetes management (opens in a new tab)\" href=\"https:\/\/blog.bensnaturalhealth.com\/diabetes-health\/diabetes-management\/\" target=\"_blank\">diabetes management<\/a>, and the health benefits of quinoa are plentiful. <\/p>\n\n\n\n<p>While carbohydrates can be a gray area when it comes to diabetes, quinoa has a low glycaemic index, provides a good source of both fiber and <a aria-label=\"protein (opens in a new tab)\" href=\"https:\/\/blog.bensnaturalhealth.com\/general-health\/protein-in-diet\/\" target=\"_blank\" rel=\"noreferrer noopener\">protein<\/a>, and is rich in vitamins and minerals.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Quinoa, which is pronounced \u2018keen-wah\u2019 by the way, is renowned for its ability to nourish the body, provide valuable proteins, amino acids, and nutrients, and much more besides. The American Diabetes Association counts quinoa on its list of \u201csuperfoods,\u201d those that are especially good for your health because they are rich in essential vitamins, minerals, [&hellip;]<\/p>\n","protected":false},"author":6,"featured_media":14388,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"footnotes":""},"categories":[1],"tags":[68,69],"health_topic":[125,143],"class_list":["post-4807","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","tag-diabetes-management","tag-type-2-diabetes","health_topic-diabetes-health","health_topic-diabetes-diet"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.2 (Yoast SEO v27.5) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Is Quinoa Good for Diabetes? - Ben&#039;s Natural Health<\/title>\n<meta name=\"description\" content=\"Research suggests quinoa could have anti-diabetic benefits on the human body. 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