Low GI Food of the Month

GI 51
Quinoa (pronounced keen-wah) is a small, round, quick-cooking grain somewhat similar in colour to sesame seeds. It’s a nutritional powerpack—an excellent source of low GI carbs, fibre and protein, and rich in B vitamins and minerals including iron, phosphorus, magnesium and zinc. You can also buy quinoa flakes and quinoa flour, but GI of these products has not yet been published.

Photo: Ian Hofstetter, The Low GI Diet Cookbook
Health and organic food stores and larger supermarkets are the best places to shop for quinoa. You may find it’s a little more expensive than other grains. The wholegrain cooks in about 10–15 minutes and has a light, chewy texture and slightly nutty flavour and can be used as a substitute for many other grains. It is important to rinse quinoa thoroughly before cooking—the grains have a bitter-tasting coating designed by nature to discourage hungry hordes of birds.
—From Low GI Eating Made Easy