Quinoa has recently begun to rise in popularity in the South America. Compared to other grains, it has more nutrition, protein, antioxidants, minerals and fiber. Quinoa is best food for people who are gluten sensitive as it is gluten free. Recently it is found that, it maintain blood sugar levels and best nutrition source for diabetics.
What is Quinoa?
Quinoa is usually considered to be a whole grain, it is actually a seed, but can be prepared like whole grains such as rice or barley. Quinoa is used as a staple food diet united state specially in many South American countries and can be ground down into a flour form, however does not contain any gluten. It is high in protein, has essential vitamins and minerals such as calcium, phosphorus & iron. This is why quinoa is called a super food for diabetics person.
How Quinoa effect blood sugar?
Foods that are high on the glycemic index are associated with raising blood sugar level. Quinoa has low glycemic index, that why it won’t cause to raise blood sugar level. Quinoa is great source of fibre and protein and can be particularly beneficial for people with diabetes, because both nutrients are found to important for keeping blood sugar under control.
Study published in Journal of Medicinal Food showed that a diet with grains including quinoa can help manage type 2 diabetes and the high blood pressure.
How to prepare Quinoa for diabetics?
Ingredients:
1 1/2 cups quinoa
1 can (15 ounces) black beans, rinsed and drained
1 1/2 tablespoons red wine vinegar
1 1/2 cups frozen corn
3/4 cup chopped green bell pepper
1 medium tomato, chopped
4 green onions (green and white parts), chopped
1/4 cup finely chopped fresh cilantro
1/2 teaspoon salt
1/4 teaspoon black pepper
1 1/4 teaspoons ground cumin
1/4 cup olive oil
Directions:
Bring 3 cups of water to a boil in a two-quart saucepan.
Add quinoa and bring back to a boil.
Cover and cook over medium heat for about 12 minutes or until the quinoa has absorbed all of the water.
Remove from heat and fluff. Let cool slightly.
While the quinoa is cooking, toss beans with vinegar, corn, green pepper, tomato, green onions, and cilantro in a large bowl.
In a small bowl, whisk together lime juice, salt, black pepper, cumin, and oil. Add the cooled quinoa to the vegetables and drizzle the dressing over salad.
Toss to combine. This salad may be made one day ahead, covered, and chilled.
Sources of article include:
http://www.healthline.com/health/why-is-quinoa-good-for-diabetes#BloodSugar3
http://www.lifehack.org/articles/lifestyle/why-quinoa-the-perfect-food-for-diabetics.html
http://www.thesuperfoods.net/quinoa/is-quinoa-good-in-diabetes
http://vegetarian.about.com/od/glossary/g/whatisquinoa.htm
