Winona is a city in Shannon County, Missouri, United States. The population was 1,335 at the 2010 census.
Any food with a score of 55 or less falls in the low-glycemic range, 56 to 69 puts it in the moderate-glycemic category, and 70 or above represents a high-glycemic item. Quinoa has a glycemic index score of 53, based on a 150-gram serving, or a little less than 1 cup of cooked quinoa. This serving size contains 32 grams of total carbohydrates, including 1 gram of sugar. Most of these carbs come from complex carbohydrates, like starch.
White rice, on the other hand, is a refined starch, so it has a high glycemic index and isnât a very good weight-loss food. The next time you plan to eat white rice, consider substituting quinoa as a high-protein, high-fiber alternative. One cup of cooked quinoa has about 40 fewer calories than the same amount of white rice, but the real benefit is in the carbohydrates. White rice has almost 15 times more grams of carbohydrates, and quinoa provides 5 more grams of fiber and double the protein.