Blood-Sugar-Friendly Power Quinoa Breakfast Bowl
Ingredients:
3 cups of quinoa: soaked overnight
6 to 7 cups of filtered water (Make sure it's enough to submerge the quinoa.)
1 tbsp chia seeds: soaked overnight
½ tsp Cinnamon
½ to 1 tsp Coconut MCT oil
Toppings: (Feel free to pick any toppings of your choice!)
Fruits: blueberries, raspberries, mango
Freshly ground flaxseeds (about ½ to 1 tbsp)
Sprouted ground pumpkin seeds
Soaked and dehydrated walnut halves
Preparation:
Soak quinoa overnight with filtered water. Before cooking it, drain the water and rinse the quinoa well with running water to eliminate antinutrients.
Soak the chia seeds with a small amount of filter water overnight or for 30 to 60 minutes.
In a Dutch oven, add quinoa and filtered water. Bring it up to boil and then simmer for 20-30 minutes. When done, the moisture should be absorbed by the quinoa.
Store the cooked quinoa in the refrigerator for up to five to six days. If it can't be consumed within a week, some can be stored in a freezer for later use.
Putting your breakfast bowl together:
Heat whatever amount of quinoa you'd like to eat in a saucepan or a small-size pot by adding some filtered water and/or coconut milk to dilute the consistency. Make it a porridge texture.
Add cinnamon and soaked chia seeds. Mix evenly and heat everything briefly.
Add more coconut milk or water as needed.
Tips: The amount of liquid added can be different for each person. Experiment with it and find the consistency that you prefer.
Transfer the porridge to a bowl and add the topping ingredients and MCT oil.
Culinary Medicine Benefits:
Here are the primary considerations with the ingredient selections:
A variety of nutrient-dense foods with a balanced ratio of macronutrients, including protein, carbohydrates, fiber, and lipids.
Bountiful sources of antioxidants, minerals, and vitamins.
A low glycemic load of the meal.
Not only does the recipe contains well-balanced macronutrients, but also it includes a wide array of excellent sources of micronutrients, providing the following unique health benefits:
The meal is rich in fiber from quinoa, chia seed, and flaxseed and is beneficial to support healthy digestive function and promote healthy gut microbiota [1]. Also, clinical studies show that a diet high in dietary fiber can significantly improve glucose control and enhance lipid profiles in diabetic patients [2].
The ingredient in this recipe with the highest glycemic index is quinoa at 53, and the glycemic indexes of the rest of the ingredients are all below 50, making it a meal with a low glycemic load [3]. Clinical studies provide strong evidence that diets higher in glycemic loads substantially increase the risk of developing type-2 diabetes among healthy populations [2]. International consensus guidelines currently support carbohydrate restriction as a dietary strategy for type-2 diabetes prevention and management [4].
Most of the ingredients are excellent sources of various minerals. A few ingredients, including chia seed, flaxseed, and walnuts, are also rich in ALA omega-3 fatty acids. A growing body of evidence shows the role of increasing intakes of omega-3 polyunsaturated fatty acids as a significant contributor to improving health and reducing the burden of chronic diseases [5].
The coconut MCT oil included in the recipe can help absorb fat-soluble vitamins and has a beneficial role in reducing body weight and body fat mass [6].
Flaxseed is well known for its high content of a phytonutrient called lignans. Many studies have shown convincing evidence of flaxseed's various benefits for cardiovascular disease, cancer, gastrointestinal health, diabetes, etc. [7]
Other topping ingredients in the recipe, such as blueberries and raspberries, add an extra load of vitamins, antioxidants, and phytonutrients to the meal.
Why Can This Recipe Help Manage Blood Sugar?
A meal high in carbohydrates and low in fiber and protein can cause an unstable roller-coaster blood sugar pattern, therefore, increasing the risk of developing diabetes or making it challenging to manage the existing diagnosis of diabetes [8].
This recipe provides a sufficient amount of dietary fiber and protein, and most of the ingredients have a low-glycemic index. All of these factors can curb the post-meal blood sugar spike and create a stable glucose response, making it a blood-sugar-friendly recipe for conditions such as insulin resistance, prediabetes, and type-2 diabetes.
Jenny Noland, MS, CNS, CNGS, CKNS, LDN, MBA
Functional Nutritionist in Eugene, Oregon
Board-Certified Nutrition Specialist
Board-Certified Nutritional Genomics Specialist
Board-Certified Ketogenic Nutrition Specialist
Certified Oncology Nutrition Specialist
Personalized Nutrition Therapy for Metabolic Dysfunction and Cancer Care
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References:
Makki K, Deehan EC, Walter J, Bäckhed F. The Impact of Dietary Fiber on Gut Microbiota in Host Health and Disease. Cell Host Microbe. 2018;23(6):705-715. doi:10.1016/j.chom.2018.05.012
Riccardi G, Rivellese AA. Effects of dietary fiber and carbohydrate on glucose and lipoprotein metabolism in diabetic patients. Diabetes Care. 1991;14(12):1115-1125. doi:10.2337/diacare.14.12.1115
GI Database. Accessed March 16, 2021. https://www.glycemicindex.com/foodSearch.php?num=927&ak=detail
Livesey G, Taylor R, Livesey HF, et al. Dietary glycemic index and load and the risk of type 2 diabetes: Assessment of causal relations. Nutrients. Published online 2019. doi:10.3390/nu11061436
Swanson D, Block R, Mousa SA. Omega-3 fatty acids EPA and DHA: Health benefits throughout life. Adv Nutr. 2012;3(1):1-7. doi:10.3945/an.111.000893
Murata Y, Harada N, Yamane S, et al. Medium-chain triglyceride diet stimulates less GIP secretion and suppresses body weight and fat mass gain compared with long-chain triglyceride diet. Am J Physiol Metab. 2019;317(1):E53-E64. doi:10.1152/ajpendo.00200.2018
Parikh M, Maddaford TG, Austria JA, Aliani M, Netticadan T, Pierce GN. Dietary flaxseed as a strategy for improving human health. Nutrients. 2019;11(5). doi:10.3390/nu11051171
Livesey G, Taylor R, Livesey HF, et al. Dietary glycemic index and load and the risk of type 2 diabetes: a systematic review and updated meta‐analyses of prospective cohort studies. Nutrients. 2019;11(6). doi:10.3390/nu11061280