November 17


Reasons to Start Eating Quinoa and Oats Today

By Gabriela

November 17, 2020

We all know that whole grains, vegetables, and fruits are beneficial for our overall health and that they are good for us.

But we always hear the phrase that we need to consume everything in moderation.

However, that might change since there are two foods that stand out from the crowd and are really superfoods. Read on, to find out more.

2 Superfoods You Must Know About

#1 – Quinoa

Quinoa is actually a seed that is abundant in protein. This seed originated in South America in the Andes mountains and was a staple food of the Incas and Aztecs.

The quinoa is rich in amino acids, antioxidants, manganese, vitamins B, iron, and potassium. The quinoa can help prevent type 2 diabetes, boost cardiovascular health, prevent childhood asthma and gallstones, and reduce heart failure.

Nutrition Info

You should know that one-half cup of quinoa which is cooked has 2 g of fiber, 130 calories, 2 g of fat, 24 g of carbs, and 5 g of protein, it has a low GI of 35, and it’s gluten-free.

How to Use Quinoa

The quinoa can be from pale yellow to red, brown, and all the way to black. You should rinse quinoa before cooking and toast it in a skillet for around 5 minutes.

You should use 2 parts of water to one part of quinoa. Boil it, then lower to simmer, cover the skillet and cook like that for around 15 minutes.

You can serve quinoa instead of the usual potato and rice. Moreover, you can add quinoa to salads, soups, and casseroles.

#2 – Oats

Oats are great food, particularly for those who have diabetes. The oats are abundant in B vitamins, potassium, manganese, iron, magnesium, selenium, and calcium. Moreover, the oats contain beta-glucan which is a soluble fiber and which can help lower cholesterol levels.

As a matter of fact, consuming one bowl of oatmeal on a daily basis can lower your cholesterol by 23 percent.

Moreover, for each one percent with which you lower the cholesterol, you will actually reduce the risk of heart disease by two percent. Also, this soluble fiber can help lower blood sugar levels.

The oats can help control the blood pressure. In addition, due to their high satiety value (keep you full), they can have a significant role when it comes to diabetes management.

Nutrition Info

One cup of cooked oatmeal has 4 g of fiber, 150 calories, 2 g of fat, and 25 g of carbs. Steel-cut or rolled oatmeal has a low GI of 48. This is in comparison to the instant oatmeal which has a glycemic index of 79.

How to Use Oats

You should opt for steel-cut and rolled oats. You can make cereal from the oats. However, you can also use the oats to coat fish or chicken, substitute 1/3 of the flour in your pancake, bread, and a muffin, and even you can stir oats in your meatloaf mixture.

How do you use quinoa and oats?

Check out these two other superfoods from the group of starchy foods that are extremely beneficial for your health.


  • Gabriela

    Co-Founder & Editor-in-Chief of Diabetes Health Page, Fitness trainer and instructor has dedicated her career to educating and informing people for over 10 years. As one of the most passionate diabetes advocates, Gabi has worked tirelessly to ensure that those people receive the education and support they need to properly manage their diabetes and achieve their health, fitness and weight loss goals.

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