Blood-Sugar-Friendly Power Quinoa Breakfast Bowl

Blood-Sugar-Friendly Power Quinoa Breakfast Bowl

Ingredients:

• 3 cups of quinoa: soaked overnight

• 6 to 7 cups of filtered water (ensure it's enough to submerge the quinoa).

• 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

• Optional: plant milk

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Preparation:

• Soak quinoa overnight with filtered water. Before cooking, drain the water and rinse the quinoa thoroughly with running water to remove antinutrients.

• In a Dutch oven, add quinoa and filtered water. Bring it up to boil and then simmer for 20 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 the desired amount of quinoa in a saucepan or small pot by adding filtered water and/or plant milk to adjust the consistency. Make it a porridge texture.

  • Add cinnamon. Mix evenly and heat everything briefly. Add more plant milk or water as needed.

  • Tip: The amount of liquid added can vary from person to person. Experiment with it and find the consistency that you prefer.

• Transfer the porridge to a bowl and add the topping ingredients, along with the MCT oil.

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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 contain 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, and flaxseed and is beneficial in supporting healthy digestive function and promoting healthy gut microbiota [1]. Additionally, clinical studies have shown that a diet rich in dietary fiber can significantly improve glucose control and enhance lipid profiles in patients with diabetes [2].

• The ingredient in this recipe with the highest glycemic index is quinoa, at 53, and the glycemic indexes of the other 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 the prevention and management of type 2 diabetes [4].

• Most of the ingredients are excellent sources of various minerals. A few ingredients, including flaxseed and walnuts, are also rich in ALA omega-3 fatty acids. A growing body of evidence suggests that increasing intakes of omega-3 polyunsaturated fatty acids play a significant role in 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.

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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 help 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.

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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

To learn more about our services, please visit the Service Offerings page.

To book a discovery call, please visit the Book Consult page or call 541-255-5047.

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References:

1. 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

2. 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

3. GI Database. Accessed March 16, 2021. https://www.glycemicindex.com/foodSearch.php?num=927&ak=detail

4. 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

5. 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

6. 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

7. 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

8. 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