What is Quinoa Keto? Grains you can eat on a low carb diet


The ketogenic diet is a popular low-carb, high-fat diet that often involves tracking pure carbs.

Those “net” carbs are usually defined as the amount of carbohydrates in a food or drink that your body can digest and use for energy. The idea behind keto, after all, is to get your body away from using carbs for energy and using fat for energy.

This state, known as “ketosis”, can then lead to fat loss, the diet’s proponents argue.

Put another way: “People who follow the keto diet are trying to force their bodies to burn fat,” says Natalie Rizzo.

How it looks in terms of macronutrient breakdown: Depending on the keto plan you follow, 70 to 80 percent of your daily calories come from fat, about 15 to 20 percent are derived, and then what remains is 5 to 10 percent is carb. For anyone on a 2,000-calorie diet, it is 25 to 50 grams of carbs per day.

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The point of all this is to show that carbohydrates are very Limited on the ketogenic diet and for this reason, it is important to be selective about which carbs you eat. (This is also why the diet is controversial – there is nothing inherently evil about carbohydrates.)

So when considering carb sources such as quinoa, you may be in doubt as to whether you can fit this high carb component into your diet. After all, a 1/2 cup of quinoa contains 20 grams of carbs and 4 grams of fiber, so 18 grams of pure carbs.

Which brings up a very important question.

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Is Quinoa Keto Friendly?

For anyone following a keto diet, quinoa will eat a lot of your carb allocation. “If you eat quinoa, you cannot eat many fruits or vegetables that day and miss the nutrients that they contain.”

“You can eat a 1/2 cup if it’s the only carb in the meal or cut it down to 1/4 cup if you combine it with veggies,” she suggests. Or use it as a side dish for a lean protein like fish, chicken or egg, or mix it with olive oil and herbs to enhance flavor.

“Quinoa also contains other important nutrients, such as 4 grams of protein and 2 grams of fiber, both of which contribute to feelings of fullness,” she says.

What foods are good to eat with quinoa on keto?

To hit your fat intake goals with quinoa as part of your diet, turn to fatty sources such as creamy sauces, spices and dressings (avocado-based, yogurt-based, mayonnaise or butter, for example).

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Nuts and seeds, oils, and fish are also good sources of fat. You can combine salmon or tuna with quinoa and make a salmon cake or tuna salad. Or you can chop the almonds or add pistachios in your quinoa side dish for some good fat and prepare it with olive oil.

How often can I eat quinoa on keto?

For frequency, you can eat quinoa daily – it is a healthy food. “But if you eat it daily, stick to 1/4 cup and mix it with vegetables for your nutritional intake,” she says.

Because quinoa contains fiber and protein, it contributes to maintaining you throughout the day. Just remember what other carbs you are giving that quinoa to eat daily – but it’s up to you.

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