Which quinoa or oatmeal is good for blood sugar and is more suitable for people with diabetes? The real comparison data tells you

2020/07/0209:24:11 health 2137

In recent years, quinoa and oats have gradually entered the public eye. Compared with ordinary white rice noodles, these two staple foods have higher nutritional value and are more friendly to people with diabetes. Therefore, many people take these two foods as staple foods. replacement of.

Which quinoa or oatmeal is good for blood sugar and is more suitable for people with diabetes? The real comparison data tells you - DayDayNews

Although both quinoa and oats have been selected as the "Top Ten Good Grains in China", the price of quinoa on the market is generally higher than that of oats. Is the nutritional value of quinoa really higher? Which of these two staple foods is more suitable for people with diabetes? Let’s compare today:

Quinoa’s name has a word of wheat, but it belongs to a different subject plant from oats. The quinoa we usually eat has a magical feature, that is, a small sprout will appear after the quinoa is boiled. This is the germ of quinoa.

Quinoa generally has three types, white quinoa, black quinoa and red quinoa. The nutritional value of these three quinoa is not much different. We compared the three quinoa with oats and found:

Which quinoa or oatmeal is good for blood sugar and is more suitable for people with diabetes? The real comparison data tells you - DayDayNews

Energy comparison: Calculated by 100g, the energy of the three types of quinoa is around 360 kcal, while the energy of oatmeal is 338 kcal. The energy of both is higher than that of white rice. The energy of 100g white rice is 116 kcal.

Glycemic index comparison: Quinoa is a typical low-glycemic index food, with a GI value of 35, while the GI value of traditional oatmeal is 65 and that of white rice is 84. It can be seen that quinoa has a lower glycemic index, and oats are at a moderate level. Both are suitable for diabetics to consume in moderation.

Protein comparison: The protein content of three kinds of quinoa is generally higher than that of oats, and the protein content of two of them is nearly 40% higher than that of oats. The content of lysine is also about 50% higher than that of oats. Compared with other grains, the content of lysine is the best.

Which quinoa or oatmeal is good for blood sugar and is more suitable for people with diabetes? The real comparison data tells you - DayDayNews

Dietary fiber comparison: According to the data from the "Chinese Food Composition Table", the content of insoluble dietary fiber in quinoa is generally higher than 6.5%, the highest one can reach 11.3%, while oat The content of insoluble dietary fiber is about 6%. The dietary fiber content of both are higher than other cereals, and the dietary fiber of rice is only about 0.6%.

It can be seen from the above comparative data that quinoa is expensive because it has excellent indicators in all aspects and is very suitable for diabetics. Although oats are inferior in comparison, they are also more nutritious than other grains and the vitamin B1 content in oats is several times higher than that of quinoa.

Which quinoa or oatmeal is good for blood sugar and is more suitable for people with diabetes? The real comparison data tells you - DayDayNews

People with high blood sugar can eat the two with rice, but because they are whole grain foods, the taste of eating alone is not ideal. It is recommended to replace one-third or one-half White rice is made into multi-grain rice, which is not only beneficial to the stability of blood sugar, but also delicious.

Which quinoa or oatmeal is good for blood sugar and is more suitable for people with diabetes? The real comparison data tells you - DayDayNews

Do you have any questions about the topic of quinoa and oats? May wish to leave a message in the comment area below to share your life experience.

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