Quinoa Glycemic Index

Quinoa is becoming popular as a health staple. There are three main types of quinoa which are quite similar and can be used interchangeably when cooking. White quinoa is the most common and has a very mild flavor that makes it suitable in a variety of recipes. Red quinoa has a crunchy texture and stronger flavor and needs a longer cooking time. Black quinoa is very crunchy when cooked and also has the strongest flavor. Quinoa glycemic index is relatively low so this food is much safer alternative for diabetics.

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Quinoa Glycemic Index

A 150g serving of cooked quinoa has received a glycemic index rating of 53 from the Glycemic Index Foundation. This scale defines foods under 10 as having a low glycemic index, 11-19 has a medium glycemic index and 20 and above have a high glycemic index. These ratings are used to help people understand the quality of carbohydrates in this food and how these carbohydrates will impact the blood sugar. However, a glycemic index rating does not necessarily reflect the health value of a food. A cup of cooked quinoa has 25g of carbohydrates with a glycemic load of 13. The quality of these carbs makes this food a high quality energy source that does not spike blood sugar levels.

The glycemic index rating for quinoa means that it offers more stable energy than items like corn or potatoes. These items break down into sugar very quickly, causing the blood sugar to spike. Foods that have a high glycemic index tend to be very starchy and contain a great deal of sugar that can cause weight gain and diabetes. If consumed regularly, foods with a high glycemic index will cause a constant state of high blood sugar which will lead to insulin resistance that may in turn cause high cholesterol and high blood sugar.

Quinoa Nutrition

Quinoa contains high amounts of iron, calcium, B vitamins and magnesium. It has soluble and insoluble fiber and a complement of amino acids that makes it an ideal food source for those that desire alternate protein sources to meat.

The content of nutrition is based on one cup of cooked quinoa or 185g.

Cooked Quinoa

Nutrition

Amount per Serving

Protein

8.14g

Fat

3.4g

Calorie

222

Magnesium

118mg

Fiber

5g

Carbohydrates

39.41mg

Calcium

31mg

Iron

2.76mg

Potassium

318mg

Sodium

13mg

Zinc

2.02mg

The figures below outline the nutritional value for a cup of uncooked quinoa or 170g.

Uncooked Quinoa

Nutrition

Amount Per Serving

Calories

626

Total Fat

  • Saturated Fat
  • Trans Fat
  • Polyunsaturated Fat
  • Monounsaturated Fat

10.3 g

  • 1.2g
  • 0g
  • 5.6g
  • 2.7g

Cholesterol

0mg

Sodium

9mg

Total Carbohydrates

  • Dietary Fiber

109.1g

  • 11.9g

Protein

24g

Calcium

8% of daily value

Iron

43% of daily value

Quinoa Benefits

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