Is quinoa OK for low carb diet?

Quick summary

Quinoa can be a good option for some low carb diets, but it’s not suitable for very strict low carb or keto diets. Quinoa contains around 21g of net carbs per 100g uncooked. So a typical serving of around 150g cooked quinoa would contain around 30g of net carbs. This would use up a significant portion of a typical low carb daily carb allowance. However, for less strict low carb diets of around 100-150g carbs per day, quinoa can be incorporated in moderation as part of a balanced low carb meal plan.

What is quinoa?

Quinoa is a pseudocereal that is grown as a crop primarily for its edible seeds. It is considered a whole grain and is genetically related to spinach and beets. Quinoa was an important food for the Incas and has grown in popularity in modern times as a gluten free, nutrient dense alternative to grains like rice and pasta.

There are over 120 different varieties of quinoa, but the most commonly found are white, red and black quinoa. Quinoa seeds are small and bead-shaped, around 1-2mm in diameter. When cooked, quinoa has a light, fluffy texture and a slightly nutty flavor.

Nutritional profile of quinoa

Here is the nutritional profile of quinoa per 100g serving (3.5oz) of cooked quinoa:

Calories: 120kcal
Protein: 4.4g

Fat: 2.6g
Carbs: 21.3g (2.8g fiber, 18.5g net carbs)
Vitamins and minerals: Contains B vitamins, magnesium, iron, potassium, zinc, copper, manganese, etc.

So in a 100g serving of cooked quinoa there are 18.5g of digestible net carb carbohydrates.

This is considerably lower than most grains like rice, pasta and bread which provide around 30-50g net carbs per 100g. But it’s still a significant amount of carbohydrate compared to very low carb foods like non-starchy vegetables, meats, eggs and high fat dairy which have around 5g net carbs or less per 100g.

Glycemic index and load of quinoa

The glycemic index (GI) is a measure of how quickly a food raises blood sugar levels after eating. Low GI foods cause slower, smaller spikes in blood sugar compared to high GI foods.

Quinoa has a relatively low GI, with published values ranging from 53 to 55 on the GI scale. Values under 55 are considered low GI. This means quinoa shouldn’t cause large rapid blood sugar spikes compared to high GI grains like white rice or white bread.

However, the glycemic load (GL) takes into account the quantity of carbs consumed. GL is calculated by multiplying the GI by the amount of net carbs in a typical serving. Quinoa has a GL around 11-13 for a 150g serving. This is lower than high carb grains, but still moderately high compared to low carb vegetables for example.

So while quinoa has a fairly low GI for a grain, the GL in regular serving sizes is still significant due to the total carb content.

Is quinoa keto friendly?

The ketogenic or “keto” diet involves strictly limiting net carbs to around 20-50g per day to achieve and maintain ketosis. This state of ketosis from very low carb intake has been shown to aid weight loss, blood sugar control and other health markers for some people.

In a 150g (cooked) serving of quinoa there are around 30g net carbs. This would exceed the daily carb limit on a standard keto diet. So quinoa is generally not considered keto friendly if aiming to stay in ketosis.

There are lower carb forms of quinoa available, like red quinoa which has slightly fewer carbs. But all types of quinoa are still too high in carbs to fit into a strict keto eating plan.

Quinoa glycemic index vs other grains

Here’s how the GI of quinoa compares to some other common grains:

Grain Glycemic index
White rice 73 (high)
Brown rice 68 (medium)
Quinoa 53-55 (low)
Barley 28 (low)
Oats 55 (low)

So you can see quinoa has a lower GI than white rice, brown rice and pasta. But still not as low as very low GI options like barley.

Quinoa carb count vs other grains

Here is a comparison of the net carb content in 100g cooked servings of quinoa and other grains:

Grain (100g cooked) Net carbs
Quinoa 18.5g
Brown rice 23g
Buckwheat 20g
Bulgur wheat 28g
Pearled barley 19g
Oats 15g

Quinoa is lower carb than brown rice, bulgur wheat and some other grains. But still significantly higher in net carbs than non-starchy veggies which contain around 5g net carbs per 100g.

Is quinoa allowed on low carb diet?

Whether quinoa fits into a low carb diet depends on how restrictive your carb intake is:

– For keto diets under 50g net carbs daily, quinoa would generally be avoided. A typical serving exceeds the daily carb limit.

– For moderate low carb diets of around 100-150g carbs per day, quinoa can be incorporated in moderate amounts, as part of an overall low carb meal plan.

– For less strict low carb diets, quinoa can likely be included more liberally along with other healthy carb sources like fruits, berries and higher carb vegetables.

So in summary:

– Not suitable for keto diets
– Can fit into moderate low carb diets in moderate amounts
– Easier to include in less strict low carb diets

It’s also worth keeping in mind that quinoa, like all grains, is not essential for health. There are plenty of other nutrient dense low carb foods you can eat on a reduced carb diet like vegetables, eggs, meats, nuts, seeds etc. So quinoa shouldn’t be considered a necessary food item.

Health benefits of quinoa

Here are some of the evidence-based health benefits associated with eating quinoa:

High in antioxidants – Quinoa contains antioxidant compounds like quercetin, kaempferol and ferulic acid which help reduce oxidative stress and inflammation.[1]

Very high in fiber – Cooked quinoa provides around 5g of fiber per 100g serving. The fiber content aids digestive health.[2]

Rich source of plant protein – Quinoa contains 4g of protein per 100g serving. The protein is high quality and contains all essential amino acids.[3]

Excellent source of micronutrients – Quinoa provides substantial amounts of magnesium, manganese, phosphorus, folate and iron among other vitamins and minerals.[4]

Gluten free – Quinoa does not contain gluten making it a safe grain choice for those with celiac disease or gluten sensitivity.

Low glycemic index – As a low GI food, quinoa helps control blood sugar and may reduce risk of type 2 diabetes.[5]

So in terms of nutrition profile, quinoa offers a range of valuable vitamins, minerals, fiber, antioxidants and plant protein.

Downsides of eating quinoa

However, there are some potential downsides to quinoa to keep in mind:

High in carbs/not keto friendly – The digestible carb content can be too high for very low carb and ketogenic diets.

High oxalate content – Quinoa is high in oxalates, which may contribute to kidney stone development in prone individuals.[6]

Contains antinutrients – Like other grains and seeds, quinoa contains compounds like saponins and phytic acid which may impact nutrient absorption. These are reduced by soaking, sprouting and thorough cooking however.

GI concerns – While low GI for a grain, the GL is still significant in regular serving sizes for people aiming to strictly control blood sugar.

Easy to overeat – The low GI, high nutrient density, and neutral flavor make quinoa easy to consume in large portions leading to excess calorie intake.

So quinoa has both pros and cons from a health perspective. It can be a sound plant-based protein source, but portion control is important. And it may not suit all dietary needs like strict low carb/keto diets.

How to incorporate quinoa into a low carb diet

Here are some tips for adding quinoa into a low carb eating pattern:

– Keep portion sizes modest – around 1/2 cup quinoa per serve. This provides 15-20g net carbs.

– Substitute quinoa for higher carb grains like rice, bread, pasta, couscous.

– Mix quinoa with cauliflower rice or riced vegetables as a lower carb swap for rice.

– Add quinoa to salads and bowls for an extra protein and nutrient boost.

– Use quinoa to make vegetarian patties, fritters or as a crunchy coating.

– Make a quinoa porridge with almond milk and cinnamon instead of oats or other grains.

– For lower carb options, choose red or black quinoa over white quinoa varieties.

– Pair quinoa with healthy fats like olive oil, nuts, seeds or avocado to help moderate blood sugar impact.

– Avoid going overboard on quinoa portions – it can add up quickly. Measure carefully.

– Balance quinoa intake with plenty of low carb veggies, protein foods and healthy fats.

Sample low carb quinoa recipes

Here are some delicious low carb recipes incorporating quinoa:

Quinoa breakfast bowls
– 1/2 cup cooked quinoa
– 1/4 cup Greek yogurt
– 1/4 cup mixed berries
– Cinnamon
– Chopped nuts/seeds

Mexican quinoa salad
– 1/2 cup cooked quinoa
– Black beans
– Corn
– Red onion
– Cilantro
– Lime juice
– Avocado

Quinoa veggie patties
– 1/2 cup cooked quinoa
– Grated zucchini
– Eggs
– Feta cheese
– Almond meal
– Herbs/spices

Stir fried quinoa
– 1/2 cup quinoa
– Broccoli
– Carrots
– Bell pepper
– Chicken/tofu
– Soy/oyster sauce

Quinoa carbs vs other foods

To put the carb content of quinoa into context, here is a comparison with some other high and low carb foods. This is based on 100g portions of each food cooked/prepared.

Food Total carbs Fiber Net carbs
Quinoa 21.3g 2.8g 18.5g
Sweet potato 17g 3g 14g
Brown rice 29g 2.8g 26g
Broccoli 6.6g 2.6g 4g
Bell pepper 5.2g 1.2g 4g
Brussel sprouts 10g 4.5g 5.5g

As shown, quinoa provides around 3-4 times more net carbs than low carb vegetables like broccoli and bell peppers. But it’s still lower in carbs than high carb foods like starchy vegetables and grains.

Should you eat quinoa on a low carb diet?

So should you eat quinoa if you’re following a reduced carb diet? Here is a summary:

– Quinoa can fit into less strict low carb diets with around 100-150g of carbs per day. Moderate portions like 1/2 cup provide 15-20g net carbs which can likely fit within daily limits if combined with plenty of low carb foods.

– For stricter low carb and keto diets under 50g daily carbs, quinoa should generally be avoided or kept to tiny portions used occasionally. A standard serve of quinoa exceeds typical keto carb limits.

– Quinoa is not essential for health or nutrition. There are plenty of other low carb veggie options that can provide nutrients without spiking blood sugar. But quinoa can add variety to a low carb plan with modest portions.

– Balance quinoa intake with plenty of low carb vegetables, protein and healthy fats to help moderate glycemic impact. Avoid excessive portions that can quickly add up carbs.

– Choose lower carb red or black quinoa over white quinoa where possible.

– Pair quinoa with protein, fat or fiber to help slow digestion and blood sugar absorption.

– Quinoa makes a better substitute for refined grains like rice and wheat rather than low carb veggies.

– Consider your personal carb tolerance – some do well with up to 100-150g daily carbs, others need stricter limits for blood sugar control.

Conclusion

Quinoa can be incorporated into some low carb eating patterns in moderation, but is generally not suitable for very strict keto diets. Up to 1/2 cup quinoa a few times per week can provide beneficial nutrition without majorly impacting carb intake on low carb diets around 100-150g daily net carbs. But it’s still a high carb food compared to vegetables and should be used judiciously. Quinoa is not essential for health, so can be avoided if desired, especially on keto diets under 50g net carbs per day. If including quinoa in a low carb plan, balance intake with plenty of low carb foods and pay attention to your individual carb tolerance. Overall, quinoa offers some nutritional benefits, but also contains a significant amount of carbs that need to be accounted for.

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