But although quinoa is a moderate source of carbohydrates, it is not necessary to ban it from a low carbohydrate diet
"Quinoa is an excellent food to include in your diet because it Is a good source of fiber, "says Lori Chong, RDN, a certified diabetes educator at Wexner Medical Center at Ohio State University. "When people try to follow a low-carbohydrate diet, I'm afraid they're not getting the healthy carbohydrates that are found in whole grains, starchy vegetables, beans or lentils . "
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In other words, before writing a food because of its number of carbohydrates, consider what beneficial nutrients it offers. A diet soda is free of carbs, but it's far from a healthy option. Quinoa may contain carbohydrates, but it also provides 3 grams of fiber per serving, which slows down digestion and helps prevent blood sugar spikes and collisions (these crashes can quickly make you hungry). It is also a good source of magnesium, phosphorus, zinc and vitamins B1, B2 and B6.
If you follow your carbohydrate intake because you are trying to lose weight or because you are diabetic, use quinoa instead of other carbohydrates. "It can be a healthy and low-carb substitute for breadcrumbs in meatballs or for rice in a side dish," says Kristen Gradney, RDN, spokesperson for the Academy of Nutrition. and dietetics. (You can also use quinoa in these eight quinoa recipes from one pot.)
How much quinoa you include in your diet depends on what "low carb" means to you. Some people on a low carbohydrate diet may aim to get 35% to 40% of their calories from carbohydrates, or about 175 to 200g a day. Others may eat less than 50 g of carbohydrates a day if they follow an extremely low carb plan like the ketogenic diet. (However, many experts do not recommend very restrictive diets, they are rarely long-lasting and may cause you to miss valuable nutrients.)
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If you are trying to reduce carbohydrates to lose weight, a doctor or dietitian can help you determine the best target range for you. However, remember that a diet is never suitable for everyone. While some research has shown that low carb diets can help with weight loss, other studies have shown that even an extreme reduction in carbohydrates may not have a significant effect on fat loss or the metabolism.
The Stanford University School of Medicine recruited more than 600 men and women ages 18 to 50 to randomly follow a diet low in carbohydrates or fats for one year. Both groups focused on whole healthy foods, including lots of vegetables, and to avoid added sugars and highly processed foods. Both diets resulted in a similar proportion of weight loss, which shows the importance of food quality in relation to the amount of macronutrients.
It is best to consider what healthy foods offer rather than what they exclude. When you do this, you naturally crowd out foods such as crackers, pretzels and cookies, to make room for healthy foods that can help you achieve your dietary goals.