Glycemic Index of Quinoa
Glycemic Index (GI):
Quinoa has a glycemic index (GI) of 53, which is considered low to medium. This means it has a moderate effect on blood sugar levels compared to high-GI foods, making it a good option for people managing their blood glucose levels.
Glycemic Load of Quinoa
The glycemic load (GL) of quinoa is also relatively low. A typical serving of quinoa (about 1 cup, cooked, or 185 grams) has a GL of around 13, which suggests that it will cause a moderate rise in blood sugar when consumed in standard portions.
Nutritional Profile of Quinoa (Per 100 Grams, Cooked)
| Nutrient | Amount |
|---|---|
| Calories | 120 kcal |
| Protein | 4.1 g |
| Total Fat | 1.9 g |
| Saturated Fat | 0.2 g |
| Carbohydrates | 21.3 g |
| Fiber | 2.8 g |
| Sugar | 0.9 g |
| Calcium | 17 mg |
| Iron | 1.5 mg |
| Magnesium | 64 mg |
| Potassium | 172 mg |
Conclusion
Quinoa is a low-to-medium glycemic food, offering a good source of plant-based protein, fiber, and essential minerals. It is a suitable choice for those looking to maintain stable blood sugar levels, especially when paired with other healthy foods.
