Counting carbs for the diabetic diet the carb count of quinoa

LIVING

100g of cooked quinoa has 370 calories

and 65g of carbohydrates. For all that

it's a tiny grain, quinoa seeds contain

essential amino acids such as lysine,

as well as quantities of calcium (5%),

Nutritional informationphosphorus (65%), Magnesium (55%),

zinc (33%) and iron (35%). There's 28%

fibre, 25% vitamin B-6, 6g fat and zero

cholesterol, Percentages are based on a

normal healthy 2,000-calorie diet.

continued over

amino acids. It has been recognised by

the United Nations as a 'supercrop' for its

health benefits as it's packed with dietary

fibre, phosphorus, magnesium and iron.

Its even been called a 'perfect' ingredient.

Quinoa lacks gluten, so it's great

for those with coeliac disease and also

vegetarian and vegan diets, as well as any

one else's. It's also naturally low in fat.

One cup of cooked quinoa provides 3.4

grams of fat and is generally considered

easy to digest.

Queenly status

The Incas considered the crop to be

sacred and it was they who referred to it

as the 'mother of all grains'. Quinoa has

become increasingly popular in the United

States, Canada, Europe, Australia, China

and Japan where it is not typically grown.

That's meant that the crop value between

2006 and early 2013 tripled. That does

not make it an expensive option, but it

will be more expensive to buy than rice or

potatoes, by weight.

The name quinoa is thought to have

come from the Spanish spelling of the

native name, pre-Columbian word for it,

kinwa. Before being treated, the seeds

have a bitter-tasting coating. After harvest,

the seeds are processed to remove the

coating then the seeds are cooked the

same way as rice and can be used in a

wide range of dishes.

Quinoa is a versatile ingredient great

in stuffings in pilafs as a substitute for rice

and can even be used in breakfast cereals

or puddings. It's easy to prepare and has

a fluffy texture and slightly nutty flavor.

When cooked, it quadruples in size and

become almost translucent.

As the image opposite shows, quinoa

comes in several varieties. White quinoa

is the most common and has a very mild

flavor that makes it suitable in a variety

of recipes. Red quinoa has a crunchy

texture and stronger flavor and needs a

longer cooking time. Black quinoa is very

crunchy when cooked and also has the

strongest flavor. Quinoa glycemic index is

relatively low so this food is much safer

alternative for diabetics. The GI rating for

quinoa means that it offers more stable

energy than items like corn or potatoes.

The relatively low GI means that

quinoa is unlikely to give your blood sugar

spikes, making it a much safer alternative

for people with diabetes to consume

compared to most simple grains.

According to med-health.net quinoa's

high magnesium content can help to cut

down on the risk of hypertension. Because

quinoa is very high in protein and dietary

fibre, one serving can make you feel quite

full so you are less likely to binge on other

foods. Quinoa is also low in calories so

you can eat two or three servings and still

consume fewer calories than you were to

eat, say, a serving of pasta.

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