Quinoa is one of the most protein-rich plant foods. It is a complete protein that contains the nine essential amino acids and prepared in a salad, it is ideal for people suffering from diabetes.
Quinoa contains almost twice as much fiber as most other grains. Fiber is known to relieve constipation among several other benefits. Quinoa is also gluten-free, making it the perfect food for people who are sensitive to gluten.
Benefits of quinoa to prevent diabetes
In a study carried out in 2009, the antidiabetic properties of ten Andean cereals and pseudo-cereals were analyzed. Quinoa turned out to be the one with the most antioxidant quercetin, which protects the body from cell damage, making it ideal for lowering the risk of diabetes in adulthood.
Quinoa also helps regulate blood sugar levels
This pseudo cereal can also be used as a healthy way to maintain blood sugar levels.
If we know how to manage the foods that we include in our diet, we will have won the main battle against blood glucose surges. This pseud cereal is an ideal option for people who already suffer from diabetes, this is because being a whole grain, and it contains low glycemic levels, which does not have a significant impact on the increase in blood sugar levels when it is added to the diet.
It is also a rich source of fiber and is considered a complete protein pseudo cereal, so it also helps maintain our body weight when consumed regularly.
Make a delicious quinoa salad
Ingredients:
- 1/2 cup dry quinoa.
- 2 cups organic vegetable broth.
- 1 cup of cooked chickpeas.
- 1 cup cherry tomatoes cut in half.
- 2 avocados diced.
- 2 cups of spinach.
- 1 bunch of coriander.
- 1/4 of cup of onion.
- 2 small cloves of garlic.
For the dressing:
- The juice of 2 lemons.
- Zest of 1 lemon.
- 2 tsp. Dijon mustard.
- 2 tsp. olive oil.
- 1 tsp. honey or agave nectar.
- 1/2 teaspoon of cumin.
- pinch of salt and pepper.
Instructions:
- Soak the quinoa in a pot with the vegetable broth for about 15 minutes. After that, turn the heat to medium-high and bring the quinoa to a boil. Once it boils, reduce the heat to medium-low and simmer the quinoa.
Stir occasionally, and cook for about 20-25 minutes just until the liquid is absorbed, not completely dry, so when there is only a small amount of liquid in the pot, remove it from the heat and add a cap on it. Set it aside, and make the rest of the salad.
- In a food processor, add the spinach and cilantro.
- Process green foods until finely chopped. You can do this by hand, if you don’t have a food processor.
- Add the vegetables to a bowl and set it aside. Next, take the onion and garlic and chop it finely, and add to the vegetable mixture. The chickpeas are then added and stirred until everything is combined and coated. Once the quinoa is cold, you can add it too.
- Make the dressing by mixing all the ingredients together. Pour over the salad and shake until very well combined. Add the tomatoes and avocado and mix. Put in the fridge for about 10-15 minutes before serving so the flavors are established.