People with diabetes can always consume cereals that are low in glycemic index. But it is essential to choose diabetes-friendly cereals.
You should know the way of their consumption. Because sometimes, you may add more fiber, which results in spikes in your blood glucose level, and you should know how to prevent spikes in your blood glucose level and stabilize your blood glucose level.
This article will explain all the benefits you can gain from your cereals and how you can make them more effective and healthy for your stable living with diabetes.
Cereals and Diabetes
According to the dietary management of diabetes, a person with diabetes must have glucose and lipid control. This is the best diet with high carbs and low fat; this is the only characteristic of cereals.
A diabetic person must go for wholegrain cereals. Only those cereals contain no more than 6 grams of sugar and 3 grams of fiber per serving.
Wholegrain cereals tend to give more fiber and also have high protein. Another benefit of such whole grains is that they lower the risk of CVDs, which is common in people with diabetes.
Indeed many portions of Cereal have a high glycemic index. But they have highly soluble fiber that does not raise blood glucose.
The soluble fiber increases the viscosity of the meal bolus, and when food reaches the small intestines, it increases the absorption of nutrients.
In this way, the 50% glucose spike decrease. Also, the plasma LDL cholesterol reduces.
Best time to Take Cereal
Cereals are the easiest way to get fiber from them. According to American Diabetes Association, adults’ recommended fiber intake is 22–35 grams (g).
Fiber helps regulate blood glucose levels; it does not spike the sugar in your blood, manages diabetes, and regulates a standard range of blood.
You can also maintain your blood glucose level by taking cereal meals before exercise. Because physical activity is also essential, it helps you to burn the calories you gain from sugar.
Those diabetic people dependent on insulin manage their blood glucose level with the help of oral medication, Insulin. Then it is the best suggestion for you to take cereals before exercise. This manages your blood sugar and prevents it from lowering when you are working out.
Cereals a Diabetic Can Eat
People with diabetes should know which cereals are best for them and how they can affect their blood glucose levels.
If you have diabetes, the best suggestion is to test your blood glucose level before eating and two hours after eating. It will help you to check your stable blood sugar level. This way, you can get the best Cereal that suits you.
And we are also providing you a list of cereals that can be the best option for you and keep your blood sugar stable.
- Bran Flakes
- Oats
- Barley
- Wheat bran
- Brown rice
- Quinoa
- Millet
- Whole-grain spelled flakes
- Whole-corn
- Wild rice
Worst Cereals for Diabetics
Only those cereals are the best that have a low glycemic index. Low glycemic cereals have fewer carbohydrates and high fiber. Low-carb food takes a long time to digest and does not spike your blood glucose level, as fiber help in this.
- Low-glycemic foods have a Value of 55 or less.
- Medium-glycemic foods Value between 56 and 69.
- High-glycemic foods Value from 70 to 100.
So, choose your cereals on the bases of these two qualities. They are simple to understand and can help you provide a good energy source. Here you go with those cereals you must avoid if you are a diabetic patient.
- Corn flakes
Corn flakes have a high glycemic index, which is unsuitable for a diabetic person. Fiber is significantly less inside the cornflakes, and very high carbs amount leads to an increase in blood glucose level. That makes it bad for people with diabetes.
Moreover, other products of flakes, including flavored flakes, are also bad cereals.
- Instant oatmeal
Oatmeals are healthy, but when you come to instant, oatmeal is not a safe choice for your blood glucose level. As processed and polished oatmeal, they have changed nutrients to whole oatmeal. Because of the added ingredients, they are not ideal for diabetic patients.
- Raisin Bran
It is a nutritious and healthy cereal but unhealthy for diabetic patients. Most of the calories you get are only from sugars. Therefore, you have to avoid raisin bran.
FAQs:
What kind of Cereal is ok for people with diabetes?
Wholegrain cereals are the best; these cereals manage your blood glucose levels. If you have type 2 diabetes, such cereals release glucose more slowly as they have a low GI.
What kind of cold Cereal Can a Type 2 diabetic eat?
A person with Type 2 diabetes can eat low glycemic cereals, as they digest slowly and do not increase blood sugar levels after a meal. These include the following
cereals:
- Whole Wheat Flakes Cereal
- Multi-Grain Cheerios Breakfast Cereal
- Special K Kellogg’s Cereal
- Kashi GOLEAN Cereal
- Post-Grape-Nuts Cereal
Which are the Top brands for Whgolegrain cereals?
After many searches and experiences, people who have diabetes say the following brands are the top 10 brands for cereals.
- Kellogg’s Special K High Protein
- Kashi (certain varieties, such as Puffed Rice, GoLean)
- Fiber One
- Post Bran Flakes
- Kellogg’s All-Bran
- Cheerios
- Quaker Crunchy Corn Bran
- Barbara’s Bakery Puffins (cinnamon and honey rice)
- Cascadian Farm Organic Purely O’s
- Wheaties
Final Words:
A person who is dealing with diabetes can eat wholegrain cereals. Low glycemic properties make them favorable for eating, and it does not spike their blood glucose level. But also provide vitamins, minerals, and fiber to your diet. But many portions of Cereal have high carbs content and low fiber content. So, it is essential to select your cereals wisely. Always take cereals before exercise, which also improves insulin resistance.