Quinoa, or quinoa, is a seed rich in nutrients, helps meet your daily nutrient needs and can aid in reducing diets - if consumed in recommended portions and for diabetic diets. While quinoa is not a low-calorie food, it does promote satiety, which helps control your total calorie intake.
Why it is recommended to use quinoa for diabetics and reducing diets
Calories in quinoa
It is recommended in reducing diets because a 1/2 cup serving of cooked quinoa contains 111 calories. By comparison, a half cup of brown rice contains 109 calories, and a 1/2 cup serving of cooked wheat spaghetti contains 87 calories. To achieve weight loss success, the Centre for Disease Control and Prevention suggests eating 500 to 1,000 fewer calories per day than you normally eat. This often equates to a total calorie intake of 1,200 to 1,600 calories per day for adults, according to the National Heart, Lung, and Blood Institute.
Weight loss gratification
Quinoa increases satiety due to its high protein and fiber content. Fiber and protein help you feel full with fewer calories, which is beneficial when trying to lose weight. A 1/2 cup serving of cooked quinoa provides 2.6 grams of fiber and 4.1 grams of protein. In comparison, a half cup of cooked white rice provides only 0.3 grams of dietary fiber and 2.2 grams of protein.
Although quinoa can help you lose weight, eating too much can make it difficult to lose weight. For example, 4 cups of cooked quinoa equal 888 calories, which is more than half of your daily calorie needs when following 1,200 to 1,600 calorie weight loss meal plans.
Eating food, even healthy foods, in moderation is the key to effective weight loss and long-term weight maintenance.
In addition, it is low glycemic index
Quinoa is low on the glycemic index, making it ideal in diabetic diets. The glycemic index indicates how carbohydrates affect the level of glucose in the blood. Because quinoa has a low glycemic index, it means that quinoa is safe for diabetics and will not raise your blood sugar.
When your blood glucose level rises significantly, it crashes, causing you to crave more sugar or simple carbohydrates. When your blood sugar level is not balanced, staying on a diet and making healthy food choices is difficult because you crave sweets and refined breads. Quinoa is 35 on the glycemic index, which is relatively low and similar to most vegetables.
The amount of grain you should eat daily depends on your calorie needs for weight loss. The publication "Dietary Guidelines for Americans 2010" suggests eating 4 ounces of grains per day when following a 1,200-calorie diet and 5 ounces of grains per day when eating 1,400 to 1,600 calories per day. An equivalent of 1 ounce from the grain food group is equal to 1/2 cup of cooked brown rice, pasta or cereal - including quinoa - a slice of whole wheat bread or 1 cup of ready-to-eat breakfast cereal.
Normally, blood glucose levels are tightly controlled by insulin, a hormone produced by the pancreas. Insulin lowers the blood glucose level. When the blood glucose elevates (for example, after eating food), insulin is released from the pancreas.