The concern for diabetics associated with eating cereals has increased, and rightly so since cereals are high in carbohydrates and sugar, both of which increase blood sugar levels. People can calm down because it is not required to absolutely cut cereal out of your lives. The important thing is that you eat a healthy, nutritious, and balanced diet. Leading a low-carb diet can have many benefits right from aiding weight loss to lowering the risk of diabetes-related complications. Some ways to regulate sugar levels while still eating cereals are limiting portion sizes, reducing the intake of other sugary foods, monitoring blood glucose, eating a balanced diet, staying physically active, and being mindful of calorie content.

There are two parameters that would help determine the effect of food on the blood sugar levels of a person. Glycemic index (GI) measures how quickly carbohydrates raise your blood sugar levels, and Glycemic load (GL) measures the digestibility of the sugars. Lower GI ratings mean it takes longer to digest sugars, hence not leading to sudden spikes in the sugar levels. Similarly, lower GL ratings are preferred too. It is advised to have a low GI load breakfast if you have Diabetes.

1. Grape Nuts

Grape nuts have a medium GI and GL rating. The cereal consists of round kernels made from whole-grain wheat flour and malted barley. It’s a good source of vitamins B6 and B12, as well as folic acid.
Fiber is important for people with diabetes, and grape nuts provide about 14 grams of fiber per cup. It helps slow your digestion, stabilizing your blood sugar. It may also help lower your cholesterol levels.

2. Cream of Wheat

Cream of wheat has a medium GI and GL rating. This hot cereal is made from finely ground, whole-grain wheat. It has a smooth texture and subtle flavor. Popular brands include B&G Foods and Malt-O-Meal.

Cream of wheat provides 11 milligrams of iron per serving, a sizeable dose. Your red blood cells use this mineral to carry oxygen throughout your body.

3. Muesli

Muesli has a low GI rating and a medium GL rating. It’s comprised of raw rolled oats and other ingredients, such as dried fruits, seeds, and nuts. Reputable brands include Bob’s Red Mill and Familia Swiss Muesli Cereal.

With its base of oats, muesli is a great source of fiber, which helps in digestion and lowering cholesterollevels.

4. Oatmeal

Oatmeal is one of the healthiest breakfasts possible, it has a low GI and GL rating. Oatmeal is made from raw oats. You can opt for specialty, organic, or popular fortified brands, such as Quaker. But beware: instant oats have twice the glycemic load as regular oats. Take care to avoid the pre-sweetened varieties, since they contain double the sugar and calories.
Oatmeal is another rich source of fiber.

5. Wheat Bran

Wheat bran cereals are winners when it comes to having the lowest GI rating and glycemic load. When served as cereal, wheat bran is processed into flakes or pellets. They are heavier than rice-based cereals, due to their large fiber content.

Wheat bran is also rich in thiamin, iron, zinc, and magnesium. Some fortified brands are also good sources of folic acid and vitamin B12. Kellogg’s All-Bran and Post’s 100% Bran are good options.
Cereals, especially those made for children can be pretty high on sugars. You may want to steer clear of those frosted crispies and flakes if you're diabetic. Make sure to check the carbohydrate level while choosing a cereal. While high carbs don't necessarily have to be bad, diabetics should monitor their carb levels. If you don't feel like eating a bowl of cereal, you can eat eggs and whole wheat bread, rich in protein and low on carbs. You can also have fruit, which is very good for your body. But be advised that fruit juices have higher sugar levels, so you may be better off with whole fruit instead of the juice.

Author Bio:

Kalaivani is a content writer in Pulse Pharmacy, the most trusted online medicine sellers in India.  Kalai is exclusive in guest blogging, blog publishing, and social media campaigns. She loves to publish blogs and a winner in social media campaigns. She believes in the fact that being healthy and fit is n't a trend, it's all about lifestyle. She specializes in topics like health benefits, medical issues as well as medical news. An enthusiast who prompt the readers to have a healthy lifestyle.


No comments:

Powered by Blogger.