So you’re thinking about going on a gluten-free diet. You’ve heard that it’s the latest health craze, and you want to do whatever you can to stay healthy and look great. But is quinoa good for people with diabetes? What about all of those other gluten-free foods – are they beneficial for you too?
Before you make any significant changes to your diet, it’s essential to do your research. That’s why wrote this article to help you learn everything there is to know about the gluten-free lifestyle – and determine whether or not it’s right for you. Read on!
What Is Quinoa?
Quinoa is a nutritious grain-like crop grown for its edible seeds and is classified as a species in the Amaranthaceae family of flowering plants. It is gaining attention for its high protein levels and nutrient content, making it an ideal dietary ingredient for people with diabetes or swollen feet related to circulation issues.
Quinoa not only contains higher levels of dietary fiber than many grains but also B vitamins and minerals in more significant amounts.
The seeds provide multiple benefits, especially when roasted rather than boiled- they provide added crunchiness and bring out the nutty flavor.
Where Does It Come From?
This indigenous South American crop has been cultivated for centuries and was once the staple of Inca nutrition. It can now be found developed worldwide in countries including the United States, Australia, India, and China.
What Are the Health Benefits of Quinoa?
Quinoa is an excellent source of nutrition, with numerous health benefits for those who include it in their diets.
First and foremost, quinoa is a complete protein that contains all nine essential amino acids. A high-protein diet lowers blood glucose in persons with type 2 diabetes.
Quinoa also contains substantial amounts of dietary fiber and essential minerals such as iron, magnesium, phosphorus, and B vitamins. Some of the benefits of minerals are blood sugar control.
For those looking to lower their cholesterol levels, quinoa can help – studies have shown that regularly consuming it lowers LDL cholesterol while raising good (HDL) cholesterol.
Is Quinoa Gluten Free?
Yes, quinoa is naturally gluten-free, making it an ideal food choice for those with celiac disease or gluten sensitivity. Gluten is a protein found in wheat, barley, and rye, and for people with celiac disease or gluten intolerance, consuming gluten can cause serious health problems.
Is Quinoa Good for Diabetics and People with Other Dietary Restrictions?
Yes, quinoa is an excellent choice for people with diabetes and other dietary restrictions than any other refined grains. This grain-like superfood is packed with fiber and protein, which is critical in helping to keep blood glucose levels in check, thus making it an excellent option for those at risk of diabetes or managing the condition already.
Rich in vitamins, minerals, antioxidants, and necessary fatty acids, quinoa also provides essential nutrients that many causes of diabetes are prone to missing out on. Quinoa can be enjoyed as part of every meal and replaced with bread and pasta as needed for a low-carbohydrate diet, making it highly versatile for any lifestyle or diet requirements.
It also has a glycemic index which is 53. This is good for people with dietary restrictions or blood sugar spikes.
Therefore, when appropriately managed - with a doctor's approval - quinoa is an ideal addition to plenty of diabetic diets in terms of nutritional value and flavor.
How To Cook Quinoa Perfectly Every Time
The key to cooking quinoa is to use twice as much liquid as the quinoa you are using. For example, if you’re using 2 cups of quinoa, use 4 cups of water or broth.
Quinoa can also be prepared in bulk and stored in the fridge for up to 5 days. Prepare a larger batch according to the instructions above, let it cool, and store it in an airtight container.
It can then be used for meal prep during the week or for quick and easy snacks.
Try adding a variety of herbs and spices, such as garlic, cilantro (corriander), ginger, turmeric, or chili powder to eat quinoa enhanced with flavors. As a bonus, these spices can also offer additional health benefits to help support your overall well-being.
Healthy Quinoa Recipes for Breakfast, Lunch, and Dinner
Some of the recipes you can make with quinoa include:
- Breakfast Bowls
Mix cooked quinoa with coconut milk, almonds, and your favorite seasonal fruits. You can combine 1 cup of cooked quinoa with ½ cup of coconut milk, ¼ cup of almonds, and your favorite fruits.
- Salads
Combine quinoa with your favorite vegetables and a light vinaigrette. Mix 1 cup of cooked quinoa with ½ a cup of chopped cucumber, ¼ cup of tomatoes, and two teaspoons of olive oil and vinegar.
- Stir-Frys
Add quinoa to your favorite stir-fry dish for added flavor and nutrition. Add 1 cup of cooked quinoa to 2 cups of your favorite stir-fried vegetables, such as carrots, bell peppers, and onions.
- Vegetarian Burgers
Make quinoa burgers by combining 1 cup cooked with one egg, ½ a cup of grated carrots, and ¼ cup of chopped mushrooms. Form the mixture into small patties and fry in a lightly oiled pan until golden brown on both sides.
Is The Bambara Nut A Good Alternative To Quinoa?
The Bambara nut, also known as Vigna subterranean, is a highly nutritious and sustainable alternative to quinoa. Not only is it packed with protein, fiber, and essential minerals, but it also requires significantly less water to grow and is well-suited to regions with low rainfall or poor soil conditions.
Image taken from Zimbo Kitchen
Additionally, Bambara nut is a staple food for many communities in Africa, providing a means of food security and income generation for small-scale farmers. Overall, Bambara nut is a delicious and eco-friendly choice for those looking to diversify their diet and support sustainable agriculture.
Bambara nut is an excellent choice for people with diabetes because of its high fiber content. Fiber slows down the absorption if sugar in the body which helps to regulate blood sugar level and control diabetes. This also helps to reduce the complications associated with diabetes.
Furthermore, Bambara nut also contains a good amount of minerals like magnesium, zinc and iron which are also beneficial for people with diabetes. Magnesium helps regulate blood sugar levels and improve insulin sensitivity, zinc is important for maintaining a healthy immune system and iron helps in the production of red blood cells.
Is Bambara Nut a Good Source Of Protein?
Bambara nut is regarded as a balanced food because when compared to most food legumes, it is rich in iron and the protein contains high lysine and methionine.
When a protein is said to contain high levels of lysine and methionine, it means that the protein contains relatively large amounts of these two amino acids. Amino acids are the building blocks of protein, and the body needs them to function properly.
Lysine is an essential amino acid, meaning the body cannot produce it and it must be obtained from food. Lysine is important for growth, collagen formation and the production of antibodies. It also plays a role in the absorption of calcium and the formation of bone.
Methionine is also an essential amino acid and it plays a role in many bodily functions such as breaking down fats, detoxifying the liver and helping the formation of cartilage and other connective tissue. Additionally, Methionine is a source of sulfur, which is a component of many important molecules in the body, including the amino acids cysteine and taurine, as well as the antioxidant glutathione.
Therefore, when a protein contains high levels of lysine and methionine, it means that it is a relatively good source of these amino acids and can help the body meet its daily requirements for them.
Is Bambara Nut Gluten Free?
Bambara nut, being gluten-free, is a safe alternative for those who can't tolerate gluten, and it provides all the benefits of a high fiber diet without the potential negative side effects of gluten.
How Do You Include Bambara Nuts Into Your Meals?
There are several ways to incorporate Bambara Nuts into your meals and snacks. Consider these tips to make the most out of this superfood:
- Bambara Nut Pesto: Make a delicious and healthy pesto by blending cooked Bambara nuts, fresh basil, olive oil, garlic, lemon juice, and salt in a food processor. (I like to add fresh chilies to give it a kick) Use it as a sauce for pasta, or as a dip for vegetables.
- Bambara Nut Granola: Mix cooked then oven dried Bambara nuts with oats, honey, and spices (cinamon and nutmeg) to make a healthy and tasty granola. Serve it with yogurt or milk for a nutritious breakfast or snack.
- Bambara Nut Curry: Add Bambara nuts to your favorite stew or curry recipe for an added dose of protein and fiber. They work well with vegetables, meat. (I haven’t tried them with seafood)
- Nigerian Okpa: The Nigerians make steamed breakfast dumplings out of bambara nut flour. I havent tried these myself but from the videos I have found on Youtube, people mix the Bmabara nut flour with red plam oil, stock cubes and habenaro peppers into a thick smooth paste and steam these in banana leaves.
- Bambara Nut Salad: Toss Bambara nuts with mixed greens, cherry tomatoes, and a vinaigrette dressing for a simple and satisfying salad. I also like to add some pickled onions but the salad tastes fine without them.
Bambara nut fritters - Image from Ginger and Seasalt
FAQS About Bambara Nuts
You can read up more information about the Bambara Nut Fact Sheet here.
Conclusion
Bambara nuts, also known as Vigna subterranean, are a highly nutritious and sustainable food that should be considered by anyone looking to improve their diet. Not only are they packed with protein, fiber, and essential minerals, but they also have a number of other health benefits.
Overall, Bambara nuts are a delicious and eco-friendly choice for those looking to diversify their diet and support sustainable agriculture. They are a nutritious, gluten-free and low water footprint alternative to quinoa and other grains, and are an excellent choice for people with diabetes because of its high fiber content. So, it's worth considering adding Bambara nuts to your diet.