You Can Definitely Work Quinoa Into Your Keto Diet (And You Should)


If you’re on the keto diet, you know how important it is to know the macronutrient breakdown of every food you put into your body, especially carbohydrates. take a closer look at the grains they eat and start rethinking even very healthy varieties. Are you Kinoaketo?

First of all, you should know that quinoa can be classified as a whole grain. “Quinoa is considered a ‘pseudo-grain’.” That is, they are consumed like grains and have similar nutritional properties to grains, but are not true grains. Akazaki noa It’s a plant and a popular gluten-free carbohydrate option,” explains Brittany Michels, RDN, LDN, CPT at The Vitamin Shop.

Many people use quinoa as a healthier alternative to refined grains, but given how restrictive it is, I wonder if it fits into the keto lifestyle. ICYMI, the keto diet is a high-fat, low-carb diet that drives the body to use fat for fuel instead of carbohydrates, a condition known as ketosis.

“Diet limits the total amount of carbohydrates an individual can consume in a day, and grains are primarily carbohydrate-rich foods, so it can be difficult to adapt to this diet,” says RD, LDN. , adds Amy Davis. She is a New Orleans-based nutritionist and balanced nutritionist.

So is quinoa good for the keto diet? Here’s what nutritionists think.

Meet an expert: Brittany Michels, RDN, LDN, CPT is an Integrative Functional Nutritionist and NASM Certified Trainer. Amy Davis, RD, LDN is a nutritionist, balanced nutritionistLauren Manaker (RDN) is a nutritionist based in Charleston, South Carolina.

What are the health benefits of quinoa?

One of the things that sets quinoa apart from other grains is that it is a complete protein. This means it contains all nine essential amino acids. “Most whole grains either lack the amino acid lysine or contain very low levels. It contains a lot of healthy fat,” she adds.

It also contains B vitamins and the minerals manganese, magnesium, phosphorus, copper, iron and zinc, according to Michels. Therefore, quinoa can be a filling, high-protein option for those looking to lose weight or focus on general health.

So can you eat quinoa while on the keto diet?

The short answer is yes. It all comes down to being careful with portion sizes, as eating too many carbs like quinoa can help you get out of ketosis.

The nutritional content of 1 cup of quinoa is as follows:

  • calorie: 222

  • obesity: 3.6g

  • carbohydrates: 39.4g

  • Net carbs: 34.2g

  • Dietary fiber: 5.2g

  • protein: 8.1g

If your keto carb goal is 20 grams per day, you’ll need to change your serving size to make quinoa an option. “A quarter cup of quinoa provides 9.85 grams of carbs and 8.55 grams of net carbs. TRUE If you wanted quinoa, you could make it happen,” says Michaels.

What Are Keto Friendly Grains?

If you’re on the keto diet, you don’t have to ditch carbs entirely. “Cereals are too high in carbohydrates for some people, and can be enjoyed in limited amounts for others.”

TBH, so many people have similar net carb amounts that there isn’t a great option out there. Davis says it can be enjoyed in

Here are some other types you can consider including in your keto diet.

  • Barley (Carbs: 44 g; Net Carbs: 38 g)

  • Bulgur (Carbs: 33.8 g; Net Carbs: 25.6 g)

  • Brown Rice (Carbs: 50g, Net Carbs: 47g)

  • Millet (Carbs: 41 g; Net Carbs: 39 g)

  • Wild Rice (Carbs: 35 g, Net Carbs: 32 g)

  • Couscous (Carbs: 36 g; Net Carbs: 33 g)

  • Oats (Carbs: 28.1 g; Net Carbs: 24.1 g)

To the point: Quinoa is a superfood rich in essential nutrients. It’s also relatively high in carbohydrates, but you can incorporate it into your keto diet by limiting portion sizes.

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