Best breakfast cereal for diabetics
Overview
Breakfast is often referred to as the most important meal of the day. It can help you lose weight by boosting your metabolism and preventing food cravings. If you have diabetes, having breakfast has an additional benefit: it can help you control your blood sugar levels in the morning.
Many people, however, skip breakfast because they simply do not have the time to prepare a full meal. Cereal is a good idea because it’s quick and simple to prepare. It’s also preferable to consuming no food at all.
When it comes to cereal, though, you must be selective. This article will show you how to choose the finest dish for your diabetes.
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Blood Sugar & Breakfast
Starting the day with a higher-fat, higher-protein, lower-carbohydrate breakfast has been shown in studies to assist patients with diabetes control their blood sugar levels and weight.
Protein and fat help you feel satisfied for extended periods of time. As a result, you’ll probably consume fewer calories throughout the day.
Furthermore, high blood sugar levels in the morning are typical in diabetics. After breakfast, blood sugar levels may climb, creating a vicious cycle. High blood sugar might lead to a need for more carbohydrates, and eating more calories and carbohydrates can raise your blood sugar.
Is Cereal Actually Good For You?
Certain cereals are unquestionably healthier than others. There are many processed cereals on the market that are high in calories, carbohydrates, and sugar, and none of them are good for diabetics.
The objective is to: Choose whole-grain cereals with less than 6 grams of sugar per serving and more than 3 grams of fiber. Whole-grain cereals are higher in fiber and frequently include high-protein components like almonds. Furthermore, whole grains have been demonstrated to lower the risk of heart disease, which is prevalent in diabetics.
If you have diabetes, eating cereal before exercising is an excellent idea. Physical activity aids in the burning of sugar (glucose). If you take an oral medication or insulin to control your blood sugar, you’ll probably need to eat carbs before doing out to avoid low blood sugar.
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Tips for Diabetes-Friendly Cereal
If you prefer cereal for breakfast, here are some suggestions for reducing carb content and making this morning meal more diabetes-friendly.
Try hot cereal recipe: Oatmeal, quinoa, or another whole-grain combination are good choices. For extra fiber, protein, and healthy fat, adds chopped nuts or nut butter. Consider the following scenario: Combine 1/2 cup cooked oatmeal, 3/4 cup blueberries, and 2 tablespoons chopped walnuts in a mixing bowl. Sprinkle with cinnamon.
Stick to one serving: To make the portion appear larger, measure the cereal with a measuring cup and a small bowl.
Read the following ingredients: If the first ingredient on the label says “whole,” you know the cereal is produced with whole grain. Look for a brand that has at least 3 grams of fiber and no more than 6 grams of sugar on the label.
Leave the sweeteners out: Dried fruit, sugar, or other sweeteners such as agave, honey, or table sugar should be avoided.
Add fiber: Increase the fiber in your diet by eating a portion of high-fiber fruit like blueberries, raspberries, or strawberries.
Opt for almond milk: Almond milk is a good choice. Almond milk with no added sugar has fewer carbs than cow’s milk.
Make a yogurt parfait by combining the following ingredients: To increase protein while lowering carbohydrates, skip the milk and replace it with low-fat Greek yogurt.
Types of Whole Grains
When buying cereal, look for the words “whole grain” on the nutritional label to be sure you’re getting one with whole grains.
- Barley
- Brown rice
- Millet
- Oats
- Quinoa
- Wheat bran
- Whole corn/cornmeal
- Whole grain buckwheat
- Whole grain spelt flakes
- Whole oat flour
- Whole wheat flour
- Wild rice
Sweeteners that are commonly hidden
It takes some investigative work to find hidden sugars in the ingredients list. Manufacturers may use a variety of phrases to indicate the sweeteners that have been added to your cereal.
- Agave nectar
- Brown sugar
- Cane crystals and sugar
- Corn sweetener and syrup
- Crystalline fructose
- Dextrose
- Evaporated cane juice
- Fructose
- Fruit juice concentrates
- Glucose
- High-fructose corn syrup
- Honey
- Maple syrup
- Malt syrup
- Maltose
- Molasses
- Raw sugar
- Sucrose
- Syrup
Selecting the Best Brand
If you have diabetes, monitoring your blood sugar before and two hours after eating will help you figure out which cereals are best for you. That cereal is a wonderful choice if your blood sugar levels are in check.
Many people claim that the following kinds of cold cereal help them maintain their blood sugar levels (while also keeping their tummies full):
- Puffins from Barbara’s Bakery (Cinnamon and Honey Rice)
- Organic Purely O’s from Cascadian Farm
- Cheerios
- Fiber Number One
- Kashi (certain varieties, such as Puffed Rice, GoLean)
- Kellogg’s All-Bran cereal
- Special K High Protein Kellogg’s
- Kix
- Crunchy Corn Bran from Quaker
- Post Bran Flakes
- Wheaties
Preventing type 2 diabetes
Eating low-GI foods is a healthy choice even if you don’t have diabetes. According to the Harvard School of Public Health, a diet high in refined carbohydrates may increase your risk of developing type 2 diabetes.
On the other hand, a diet rich in whole grains may lower your risk of developing type 2 diabetes. That’s because whole grains cause your blood sugar to rise more slowly, which puts less stress on your body’s ability to produce insulin.
If you choose wisely, hot or cold breakfast cereals can provide a quick and nutritious breakfast option. When you’re making your cereal selection, choose products that are high in fiber and whole grains, but low in sugar, sodium, and calories.
Top off your cereal with a small quantity fruit, nuts, or other nutrient-rich toppings along with some milk or milk substitute to round out your meal.
Summary
While cereal isn’t the best breakfast option for everyone with diabetes, it may be preferable to eating nothing at all. In fact, the correct cereal may supplement your diet with vitamins, minerals, and fiber while also preventing low blood sugar.
The secret is to read the ingredients, limit yourself to one dish, and keep an eye on the extras. Look for whole-grain cereals with no more than 6 grams of sugar per serving and at least 3 grams of fiber. If possible, eat a bowl before working out to burn off any excess sugar.
A Word from Very well
A diabetes-friendly breakfast might help set you up for a day of stable blood sugar levels. Eating the correct foods in the morning can also help you lose weight by filling you up and preventing you from overeating at your next meal. While cereal isn’t the best choice, it can be made to work with a few tweaks.
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