Study shows Quinoa is better for diabetics than rice: Is it a superfood for blood sugar control?

Phenolic compounds in quinoa could inhibit key enzymes that are likely to help in decreasing post-meal blood glucose, says diabetologist Dr Anoop Misra

Written by Anonna Dutt

New Delhi | October 4, 2022 12:07 PM IST

3 min read

Quinoa is actually a type of edible seed but it is considered to be a whole grain. I

What happens if you replace rice and other commonly consumed grains with quinoa? A recent study shows that it helps in keeping blood glucose levels after a meal low and could possibly prevent progression to diabetes among pre-diabetics.

A small study of nine pre-diabetics over the age of 65 years, who followed a regular diet for four weeks and quinoa diet for the same time period, showed that the spikes in blood glucose levels reduced when they started the quinoa diet. Although there wasn’t much change in the calorie consumption, the quinoa diet consumers ended up consuming less carbohydrates. Their weight, body mass index and waist circumference also reduced during the period.

Quinoa is actually a type of edible seed but it is considered to be a whole grain. It is considered to be a good source of plant protein and fibre – one cup of cooked quinoa contains around 8 grams of protein and 5 grams of fibre, according to a write-up by Harvard School of Public Health.

Dr Anoop Misra, chairman Fortis C-DOC Centre for Diabetes, said that quinoa is a healthier option both for people at risk of diabtes (pre-diabetics) and those who already have diabetes. It is the higher content of protein and fibre that helps in keeping the sugar levels in control, he said. “The authors also state that phenolic compounds in quinoa could inhibit key enzymes that are likely to help in decreasing post meal blood glucose.”

Having said that, he adds, that the study published in the journal Nutrients was a short one and longer studies were needed to establish the results.

And, not just control of blood sugar levels, previous studies from the Harvard TH Chan School of Public Health have also shown that whole grains – quinoa included – could cut the risk of premature death. The study found that people who consumed 70 grams/day of whole grains, compared with those who ate little or no whole grains, had a 22 per cent lower risk of total mortality. Their risk of dying of a heart disease was also 23 per cent lower and of cancer 20 per cent lower.

How to cook quinoa?

· Quinoa is cooked just like rice by boiling in water. Spices and herbs can be added for taste.
· Quinoa cooked in milk or water can be used like a breakfast cereal topped with fruits and nuts.
· Cooked quinoa can be added in salads.
· You can also pop quinoa just like pop-corn.

Anonna Dutt

Anonna Dutt is a Principal Correspondent who writes primarily on health at the Indian Express. She reports on myriad topics ranging from the growing burden of non-communicable diseases such as diabetes and hypertension to the problems with pervasive infectious conditions. She reported on the government’s management of the Covid-19 pandemic and closely followed the vaccination programme. Her stories have resulted in the city government investing in high-end tests for the poor and acknowledging errors in their official reports. Dutt also takes a keen interest in the country’s space programme and has written on key missions like Chandrayaan 2 and 3, Aditya L1, and Gaganyaan. She was among the first batch of eleven media fellows with RBM Partnership to End Malaria. She was also selected to participate in the short-term programme on early childhood reporting at Columbia University’s Dart Centre. Dutt has a Bachelor’s Degree from the Symbiosis Institute of Media and Communication, Pune and a PG Diploma from the Asian College of Journalism, Chennai. She started her reporting career with the Hindustan Times. When not at work, she tries to appease the Duolingo owl with her French skills and sometimes takes to the dance floor. ... Read More

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