The Glycemic Load is the classification of food based on its carbohydrate and sugar content, and how quickly it causes the blood glucose levels to increase. In the Glycemic Index, a number is assigned to each food item, according to how it affects the blood sugar levels, and this is a convenient way to be selecting healthier food options. Glucose has a blood glucose response, as compared to fructose.
Quinoa has become increasingly popular now and is known to be very healthy food. It is free of gluten, high in protein, and is one of the few plant foods that have enough of all the nine- essential amino acids. According to the Internation GI Tables, it has a glycemic index of 53. It is confusing and called a cereal grain, but it is pseudo-cereal and highly nutritious.
Quinoa is a seed that is prepared and eaten like a grain, and it comprises healthy nutrients like
- Vitamin B1
- Vitamin B2
- Viatmin B3
- Vitamin B6
- Vitamin E
- Fiber
- Manganese
- Magnesium
- Phosphorous
- Folate
- Copper
- Iron
- Zinc
- Potassium
- Calcium
How to Calculate Glycemic Load of Quinoa?
The standard Glycemic index of quinoa is 53. The high glycemic index of the foods helps in reducing the risks related to cardiovascular diseases. If we want to talk about diet, the key to prevent diabetes or any chronic illness is to distribute the carbohydrate consumption content throughout the day and manage the sugar levels in the body correctly—however, quinoa is often recommended before and after a workout since it has a good amount of carbs which is essential during your training.
The Formula/Procedure For Calculation of Glycemic Index of the Quinoa :
GL = GI * carbs / 100
where
- GL – glycemic load;
- GI – glycemic index;
- and carbs – the amount of carbohydrates in the portion.
| SL.NO | QUINOA BY WEIGHT IN (g) | GLYCEMIC LOAD |
| 1. | 100 g of Cooked Quinoa | 11.3 (low) |
| 2. | 250 g of Cooked Quinoa | 28.25 (high) |
| 3. | 500 g of Cooked Quinoa | 56.5 (high) |
| 4. | 1 Kg of Cooked Quinoa | 113 (very high) |
| 5. | 1 Cup of Cooked Quinoa (185 g) | 20.6 (high) |
Is Quinoa Safe to Consume If You Have Diabetes?
The Glycemic Load is a measurement of how quickly a food item can cause blood glucose levels to rise. If you consume foods that have a high glycemic load, you will be stimulating hunger and contribute to obesity. Given that 100 g of cooked quinoa has a GL of 11.3, you can consume that. It would not cause an instant rise in your blood sugar levels and is very high in nutrition.
Can I Eat Quinoa During a Fat-Loss Diet?
You can eat quinoa during a strict fat-loss diet. It is a great option because it has all the important nutrition and is yet low in fat. However, be sure not to consume more than 100 g at once.
- A 100 g serving of quinoa has a GL of 11.3 which is in the permissible levels.
- A whole cup of quinoa is something which shoud be taken rarely if you are on a fat-loss diet.
Can I Eat Quinoa During a Low-Carbohydrate Diet?
Quinoa is fairly high in carbs and not the best choice for a low-carbohydrate diet. But, if you consume it in moderation, you can have about 100 g of it in one serving.
Is Quinoa High in Sugar?
100 g of quinoa has 21.2 g of carbs and 0.71 g of sugar. Although it is very low in sugar, it is relatively higher in carbs, making it important to consume it mindfully and in moderation.
- Quinoa has very high carbohydrate and nutrient content.
- Quinoa is highly nutritions and considered to be extremely healthy.