Quinoa and Other Whole Grains Substantially Lower Type 2 Diabetes Risk
Quinoa and other whole grains are a rich source of magnesium, a mineral that acts as a co-factor for more than 300 enzymes, including enzymes involved in the body's use of glucose and insulin secretion.
The FDA permits foods that contain at least 51% whole grains by weight (and are also low in fat, saturated fat, and cholesterol) to display a health claim stating consumption is linked to lower risk of heart disease and certain cancers. Now, research suggests regular consumption of whole grains also reduces risk of type 2 diabetes. (van Dam RM, Hu FB, Diabetes Care).
In this 8-year trial, involving 41,186 particpants of the Black Women's Health Study, research data confirmed inverse associations between magnesium, calcium and major food sources in relation to type 2 diabetes that had already been reported in predominantly white populations.
Risk of type 2 diabetes was 31% lower in black women who
frequently ate whole grains compared to those eating the least of
these magnesium-rich foods. When the women's dietary intake of
magnesium intake was considered by itself, a beneficial, but
lesser-19%-reduction in risk of type 2 diabetes was found,
indicating that whole grains offer special benefits in promoting
healthy blood sugar control. Daily consumption of low-fat dairy
foods was also helpful, lowering risk of type 2 diabetes by 13%.
Get the benefits of both quinoa and dairy by serving your quinoa
with a little low-fat cheese. Try adding a little crumbled feta or
parmesan cheese, some pine nuts, chopped onion and parsley to your
quinoa for a tasty lunch or dinner whole grain dish.
I grind my Quinoa and mix it with whole wheat flour for my rotis.
Quinoa makes it tougher so you need to add more water or milk. It
works best with tofu which softens the tough and balances the
quinoa. I have also tried to sprout the quinoa and will let you
know when I have perfected it for my salad. I include it in my
quick cake recipe too. Quinoa is also good for kids who are
allergic. So Sunita, do add it to your diet.
