Quinoa for Diabetics
Some health conditions and diseases ban the person who is suffering from them to eat specific food types because they might be causing problems that his/her body will never be able to bear. Quinoa is a healthy type of food that thousands of people tend to cook for its easiness in the preparation phase as well as for the several benefits it could manage to deliver, but those who might be suffering from diabetes should always pay attention to the side effects of the food they are eating because it could cause some problems for them and thus they might be never allowed to come any closer to this food type. Is quinoa good when it comes to diabetics or should they stay away from it?
The quick preparation and cooking of quinoa should never let you indulge in its taste without being sure of the benefits and side effects when it comes to your health, in case you are suffering from any health conditions. Quinoa is considered good for diabetics and they might eat it without worrying, but what are the benefits they will gain?
Is Quinoa Healthy for Diabetics?
Yes, we have to mention that quinoa is actually healthy for those who might be suffering from diabetes and who might be usually asked to stay away from specific food types in order not to suffer from any side effects. Quinoa is the common name for Chenopodium quinoa, which is a flowering plant in the amaranth family, Amaranthaceae, which is an annual plant grown as a grain crop for it edible seeds. Even though it is referred to as a grain, quinoa is actually a seed and not a grain.
There are different benefits of quinoa which we have to mention before going deeper into the importance of this seed when it comes to diabetes. Quinoa is healthy because it is rich in protein and carries all the essential amino acids, it carries almost twice the percentage of fiber that other grains might carry, it contains iron, lysine, riboflavin, and it is also rich in magnesium and manganese. Every single one of these nutrients or minerals will be responsible to carry some specific effects to the human body, whether those who might be dealing with health conditions or else those who are healthy.
When it comes to diabetes, quinoa benefits rise and shine for several reasons and which urge those diabetics to come closer and try it. These benefits are all about:
- Quinoa is a Nutritious Seed
First of all, it is important to say that one of the several reasons why quinoa should be the choice for those suffering from diabetes is that it is a nutritious seed or grain that is rich with protein, fiber, minerals, and antioxidants, and this pretty much helps the body to perform in good manners without suffering from any problems.
In addition to these different things found in quinoa, it is important to mention that this seed is also gluten free, which is considered good for all those who might be allergic or sensitive to glutens that are found in wheat. This is considered the first reason why diabetics should depend more on quinoa; it will provide their bodies with all the needs and they will never suffer.
- It Manages the Blood Pressure
When we mention the word diabetics, the first thing that comes to mind since we are talking about food is what they are supposed to eat in order to manage the blood pressure and don’t suffer from any side effects. Quinoa is good for those people because it definitely helps in managing the blood sugar, since it is low on the glycemic index and thus it will not cause a spike in the blood sugar level.
The foods which are high of the glycemic index usually tend to raise the blood sugar and thus diabetics should always stay away from these food types. In addition to that, quinoa is one of the grains that carry all the essential amino acids and at the same time the dietary fiber that is found in it is considered higher than most of the other grains, which are also both considered important because they help in keeping the blood sugar level under control.
- Quinoa is a Whole Grain
Fiber is very important when it comes to diabetics and we have already mentioned above that is managed to keep the level of blood sugar constant without raising it. One of the other important things to mention about the fiber found in quinoa is that is maintain the body weight and may help in preventing other chronic conditions as well, which are also important benefits to mention when it comes to diabetes.
Being a whole grain, quinoa carries lean protein and unsaturated fats and this comes in addition to things like fruits and vegetables, which is the reason why they are usually recommended for those suffering from diabetes; lean protein and unsaturated fats are usually the foundation of any diabetic diet, making quinoa the great choice for a lot of people out there.
Researches Done on Quinoa
There have been different researches done on the benefits that quinoa could deliver, so in addition to being beneficial for diabetics, quinoa could also help all the people out there with different things. Quinoa comes in different types and varieties but the ones which are widely known are the red, the black, and the white, and this is one of the different things that make it special; you could easily find it in different types.
Since the researches have started to discover the different benefits of this seed, which could survive harsh conditions, the health benefits which it carries started to come to the surface. Quinoa was firstly believed to help people in losing weight due to the fiber content that it carries and which helps the person feel fuller for a longer period of time and faster, keeping the person not hungry for some time. In addition to that, the fiber found in quinoa is believed to lower the risk of blood pressure and high cholesterol. These come in addition to keeping the blood sugar level at bay and thus making quinoa an important grain or seed to depend on.
How to Cook Quinoa Correctly?
In order to gain these different benefits related to quinoa, it is important to cook quinoa correctly and follow the right instructions when it comes to the amount that you are supposed to cook. There are different methods used by diabetics in order to plan a healthy diet and one of them is the carbohydrate counting and the use of exchange list. The amount which you are allowed to eat is one-third cup and this would make up for one starch exchange; a single starch exchange usually carries 80 calories, 15 grams of carbohydrate, up to 3 grams of protein, and up to one gram of fat.
When it comes to cooking the quinoa, there are different tips to follow and which are related to the preparation phase. When it comes to preparing quinoa, you are supposed to rinse the seeds before cooking them in order to get rid of the bitter taste that come from the saponin coat that is usually covering it, and even though this coat delivers a bitter taste, it is important because it protects the seed from the insects. Rinsing the seeds happens so easily, all you have to do is place them in a fine mesh strainer, place them under the water, use your hands to help in the process, and then take them out.
After you finish rinsing and washing the seeds, it is important to taste at least one of them in order to make sure that the bitterness is no longer there. Cooking the seeds of quinoa is also easy and takes no time, 20 to 25 minutes, which is another reason why a lot of people tend to prepare it and not just for the different benefits that it carries. There are different recipes for quinoa which you could prepare, but it is much more important to know how to cook it alone in the first place.
To cook your quinoa, you will first need to boil the water and cook it in the same way the rice is usually cooked, with one part of quinoa to two parts of water. Quinoa could be cooked as the main dish and it could serve as the side dish for other options; it could be added to salads, to soups, could be part of the baked recipes, and it could actually be used with several things and through a lot of different ways.
Quinoa Side Effects
These are different important health benefits related to quinoa, but there are some side effects to pay attention to and know more about in order to avoid. The side effects of quinoa include those which might be caused by fiber, such as bloating, gas, or diarrhea, so once you suffer from any of these after eating quinoa, you should minimize the portion and watch out for the effects; if you are still suffering then stop eating it at all.
The second side effect might be caused by the substance called prolamins which quinoa carries and which could trigger an immune response in people with celiac disease. The last side effect is caused by a substance called oxalate or oxalic acid; this is usually eliminated through the urine but sometimes it could bind with calcium and could form kidney stones in people who are susceptible to calcium oxalate stones.
These are different side effects which might be caused by quinoa but which come in special cases, but you should always know more about them in order to take all the precautions needed before going further with eating it.
Quinoa is considered healthy and there are different benefits that it could deliver to the human body but in some cases and with specific health conditions and diseases, it might cause problems and the side effects might start to appear. These side effects should be known in order for the person to know what he/she is allowed to eat and what he/she should stay away from. Quinoa should be prepared and cooked in a specific way and it could be added to several things, so if one didn’t gain your interest and likes, you could move on with another.