The surprising success of quinoa in starving off a growing health issue
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Nowadays, sticking to a clean and healthy diet can be a real challenge. Supermarket giants are teeming with food products packed with hefty amounts of sugar, while the price of fresh produce blasts through the roof…Not exactly the best combination, eh?
So if you’ve been actively avoiding the veggie aisle (we’re also guilty), then this is the little push that you need for a comeback. It’s time for a healthy life switch and we highly suggest you add this superfood into your diet as well to kick things up a notch.
According to a new study, eating quinoa every day not only offers multiple health benefits but can also stave off type 2 diabetes. Experts from Spain put the superfood to the test by analysing nine people over the age of 65, who were in the pre-diabetic stage, for eight weeks.
Pre-diabetes occurs when blood sugar levels are higher than expected, but not yet at the levels to be formally diagnosed as type 2 diabetes.
The researchers studied the link of quinoa to blood glucose levels. Source: Jessica Gavin
For the first four weeks, the participants were asked to maintain their regular diet as their weight and BMIs were recorded.
They logged what they ate and were equipped with a Freestyle Libre Glucose Monitoring System to track their blood glucose levels throughout the day.
On the 28th day, the researchers measured spikes in their blood sugar levels after an eight-hour fast.
For the next four weeks, the study was repeated but this time around, the participants were switched to the quinoa-heavy diet. They were given meals three times a day, wherein carbohydrates such as potatoes and rice were switched out for quinoa grains. They were also given meals made with quinoa flour, including pasta, cakes, bread, and crackers.
However, the study did not specify the specific amount of quinoa each individual ate exactly over the four weeks.
Dr Diaz Rizzolo, of the Open University of Catalonia in Barcelona, explained: 'We compared the blood sugar patterns and found that when the participants started eating quinoa, their blood sugar spike was lower than with their usual diet.’
'This is crucial because these post-meal blood sugar spikes are a determining factor in the progression of type 2 diabetes.'
Blood sugar spikes in a regular diet vs a quinoa diet. Source: Daily Mail
Polyphenols in quinoa are believed to be the reason why eating it helps reduce blood sugar spikes. The micronutrient–also found in most vegetables, fruits and teas–slows the digestion of carbohydrates.
It also reduces glucose absorption in the intestine and stimulates the pancreas to produce insulin — reversing the effect of type 2 diabetes.
When people consume carbohydrates, the food is broken down into sugar. This prompts the pancreas to release insulin, which allows sugar to enter the body's cells. But over time, high blood sugar levels can result in insulin resistance.
Because insulin isn't as efficient at breaking down the sugars, the body ends up producing more and more of it. This gradually wears out the pancreas, which then sends the system out of whack and causes blood sugar levels to stay high.
Step aside, potatoes and rice! Source: Healthy Seasonal Recipes
According to the Australian Institute of Health and Welfare (AIHW), nearly one million Australian adults (5.3 per cent of which are 18 and over) were diagnosed with type 2 diabetes from 2017 to 2018.
Seventy per cent of pre-diabetics develop the full-blown condition, which can be deadly if unmanaged.
Experts advised that affected people should improve their diet and be more active to lose weight and prevent the onset of type 2.
What are your thoughts on this story? Are you a fan of eating quinoa? Let us know in the comments! Make sure you speak with your GP before undertaking any major lifestyle or diet changes.
Learn more about how beneficial quinoa is by watching the video below.
Source: SugarMD
So if you’ve been actively avoiding the veggie aisle (we’re also guilty), then this is the little push that you need for a comeback. It’s time for a healthy life switch and we highly suggest you add this superfood into your diet as well to kick things up a notch.
According to a new study, eating quinoa every day not only offers multiple health benefits but can also stave off type 2 diabetes. Experts from Spain put the superfood to the test by analysing nine people over the age of 65, who were in the pre-diabetic stage, for eight weeks.
Pre-diabetes occurs when blood sugar levels are higher than expected, but not yet at the levels to be formally diagnosed as type 2 diabetes.
The researchers studied the link of quinoa to blood glucose levels. Source: Jessica Gavin
For the first four weeks, the participants were asked to maintain their regular diet as their weight and BMIs were recorded.
They logged what they ate and were equipped with a Freestyle Libre Glucose Monitoring System to track their blood glucose levels throughout the day.
On the 28th day, the researchers measured spikes in their blood sugar levels after an eight-hour fast.
For the next four weeks, the study was repeated but this time around, the participants were switched to the quinoa-heavy diet. They were given meals three times a day, wherein carbohydrates such as potatoes and rice were switched out for quinoa grains. They were also given meals made with quinoa flour, including pasta, cakes, bread, and crackers.
However, the study did not specify the specific amount of quinoa each individual ate exactly over the four weeks.
Dr Diaz Rizzolo, of the Open University of Catalonia in Barcelona, explained: 'We compared the blood sugar patterns and found that when the participants started eating quinoa, their blood sugar spike was lower than with their usual diet.’
'This is crucial because these post-meal blood sugar spikes are a determining factor in the progression of type 2 diabetes.'
Blood sugar spikes in a regular diet vs a quinoa diet. Source: Daily Mail
Polyphenols in quinoa are believed to be the reason why eating it helps reduce blood sugar spikes. The micronutrient–also found in most vegetables, fruits and teas–slows the digestion of carbohydrates.
It also reduces glucose absorption in the intestine and stimulates the pancreas to produce insulin — reversing the effect of type 2 diabetes.
When people consume carbohydrates, the food is broken down into sugar. This prompts the pancreas to release insulin, which allows sugar to enter the body's cells. But over time, high blood sugar levels can result in insulin resistance.
Because insulin isn't as efficient at breaking down the sugars, the body ends up producing more and more of it. This gradually wears out the pancreas, which then sends the system out of whack and causes blood sugar levels to stay high.
Step aside, potatoes and rice! Source: Healthy Seasonal Recipes
According to the Australian Institute of Health and Welfare (AIHW), nearly one million Australian adults (5.3 per cent of which are 18 and over) were diagnosed with type 2 diabetes from 2017 to 2018.
Seventy per cent of pre-diabetics develop the full-blown condition, which can be deadly if unmanaged.
Experts advised that affected people should improve their diet and be more active to lose weight and prevent the onset of type 2.
What are your thoughts on this story? Are you a fan of eating quinoa? Let us know in the comments! Make sure you speak with your GP before undertaking any major lifestyle or diet changes.
Learn more about how beneficial quinoa is by watching the video below.
Source: SugarMD
