Quinoa, the No. 1 enemy of diabetes (especially if you are over 65)
Quinoa is a tasty and nutritious grain that has become popular in recent years and which, according to recent research, can prevent the risk of diabetes in people over 65.
Quinoa is a pseudo-cereal considered a real superfood. Today, a new study highlights its ability to regulate glycemic flare-ups and therefore prevent type 2 diabetes.
Age is one of the main risk factors for the development of this condition, which is why in the study, researchers looked at pre-diabetic patients over the age of 65.
For a month, they observed the participants wearing a glucometer, which measured their blood sugar level and its fluctuations after each meal.
After 30 days, the researchers replaced carbohydrate-rich foods, such as cereals and pasta, with quinoa. After measuring the blood sugar level after eating the quinoa, they noticed that the sugar spikes had decreased.
Quinoa is a complete vegetable proteins and is high in fiber. It can help reduce the blood sugar spike that occurs when eating carbohydrate-rich foods. That’s why it’s a good idea to combine carbohydrate-containing foods with protein or fiber.
The benefits of quinoa
Quinoa is a pseudo-complete cereal among the very few vegetable sources of noble proteins, which means that it has all nine essential amino acids and therefore also beneficial for our body in the restoration of muscle tissue and the development of strength.
Like all whole grains, including them in the diet slows digestion, which leads to further nutrient breakdown and slower blood sugar release.
As for the link between quinoa and reduced risk of diabetes, it may help reduce glycemic load and halt glycemic swings caused by processed carbohydrates, as well as the amount of “bad” cholesterol in the blood.
Additionally, quinoa contains high amounts of fiber and protein, which help increase satiety, it is also a good source of other important vitamins and minerals such as calciume iron, folate and vitamins E.
How much quinoa to take in a week?
Fiber-rich carbohydrates are an essential part of our diet, but you can try to vary your carbohydrate intake by consuming foods such as quinoa, Brown rice, wholemeal bread and fruit.
The ideal is to consume 1/2 cup to 1 cup of cooked quinoa 2.3 times a week. Remember that we need about 3 servings of whole grains a day, so we should be consuming about 8 cups of quinoa a week.
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