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This grain has more fiber and protein than most grains with 3 grams of fiber and 6 grams of protein per quarter-cup serving. That means it's more effective at keeping your blood sugar levels stable, leaving you feeling satiated and less likely to start eating again hours later. For this reason, it's also a smarter carbohydrate option than white rice and pasta if you have diabetes. Cook quinoa with fresh herbs, an array of vegetables, and a small amount of olive oil for a complete meal.