Quinoa is a whole grain, and whole grains are great for diabetes. The fiber in quinoa doesn’t raise blood sugar levels. It also prevents diabetes-related weight gain and other chronic conditions.

White rice, on the other hand, is a refined starch, so it has a high glycemic index and isn’t a very good weight-loss food. The next time you plan to eat white rice, consider substituting quinoa as a high-protein, high-fiber alternative.

Quinoa is a low glycemic index food

A part of living with diabetes is all about taking foods that have low glycemic index, and quinoa, thankfully, is on the lower end. Quinoa is a complex carbohydrate – and such carbohydrates break down in the body much slowly, allowing the blood sugar to be more stable.

Quinoa is high in protein & minerals

Quinoa has all the amino acids to make protein (unlike most other grains), which also does a good job in controlling blood sugar levels. Quinoa also contains good amounts of magnesium and potassium, nutrients that help lower blood pressure. Magnesium helps relax the blood vessels. One study from Brazil stated that a diet including quinoa could help manage type 2 diabetes and the hypertension associated with it.

Quinoa has less carbohydrates than rice

One cup of cooked quinoa has about 40 fewer calories than the same amount of white rice, but the real benefit is in the carbohydrates. White rice has almost 15 times more grams of carbohydrates, and quinoa provides 5 more grams of fiber and double the protein. The bottom line is that quinoa will not only help you cut calories, but it will also fill you so that you end up eating less. For fast results, try substituting quinoa everywhere you would normally use rice.


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