What Cereal Can Diabetics Eat
According to the American Diabetes Association, rolled oatmeal, steel-cut oatmeal, and oat bran are all low GI foods, with a GI value of 55 or less. Quick oats have a medium GI, with a value of 56-69. Corn flakes, puffed rice, bran flakes, and instant oatmeal are considered high GI foods, with a value of 70 or more.
What Cereal Can I Eat With Prediabetes
When you have prediabetes, keeping your blood sugar levels in check is very important. One thing you can do to support your body is to start off each and every day with a healthy breakfast.
Pouring one of your favorite cereals into a bowl and adding milk couldnt be any easier or more convenient, but is it the best option for a healthy prediabetes diet? Not necessarily.
Can They Help Regulate Blood Sugar
Eating raisins may also help to regulate glycemic control after meals.
In one study , researchers evaluated 10 healthy participants four males and six females to see how raisins affected glycemic control.
Participants consumed four breakfast meals over a 2- to 8-week period. Researchers monitored their glucose and insulin levels over a 2-hour period after each meal.
They had two breakfast meals of white bread and two breakfast meals of raisins.
Researchers found that after consuming the raisin meals, participants had significantly lower glucose and insulin responses compared to after eating the white bread.
These findings have led researchers to conclude that raisins may have a positive effect on glycemic response.
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Preventing Type 2 Diabetes
Even if you dont have diabetes, eating low GI foods is a healthy choice. 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. Thats because whole grains cause your blood sugar to rise more slowly, which puts less stress on your bodys ability to produce insulin.
If you choose wisely, hot or cold breakfast cereals can provide a quick and nutritious breakfast option. When youre 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.
Check The Total Carbohydrates
This number should always be less than 40 grams per serving . Below total carbohydrates on the label. youll see dietary fiber, total sugar, and added sugars these make up the total carbohydrate content of the food.
Dietary fiber should be at least 4 to 5 grams per serving, total sugars less than 10 grams per serving, and added sugars minimal. Focus on choosing higher fiber content and lower total sugar.
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Why Most Breakfast Cereals Arent Great For Diabetes
A peculiar thing you may have noticed when trying to dose your insulin for traditional cereals is that your blood sugar still spikes high despite measuring every detail and accounting for every gram of carb.
The problem?
Overall, cereal is a highly processed food explains Kelly Schmidt, RD, LDN, diabetes health coach whos lived with type 1 diabetes for nearly 30 years. And regardless of the fiber and carb content, if the product is made from grains or corn, its going to do a great job at quickly breaking down into glucose and getting into the bloodstream, spiking your blood sugar.
In other words:Most grain-based cereals are so processed and void of real nutrients that your body doesnt have to do much to break them down. Instead, theyre digested rapidly, raising your blood glucose as if you ate 60 grams of carbs when you only ate 30. And sure enough, within an hour or two, youre starving again.
If a grain-based cereal is truly desired, make it an occasional thing, advises Schmidt. Keep the portion low, allow for an extended pre-bolus, and pair it with a protein or fat dominant food to help prevent your blood sugar from rising too rapidly.
Instead, lets take a look at the few breakfast cereals that people with diabetes can feel good about eating, and actually feel good after eating, too!
Healthy Cereal Brands For Diabetes
Choosing the right breakfast
When youre in a morning rush, you may not have time to eat anything but a quick bowl of cereal. But many brands of breakfast cereal are loaded with fast-digesting carbohydrates. These carbs usually rate high on the glycemic index. That means your body quickly breaks them down, which rapidly raises your blood sugar levels. If you have diabetes, that can be dangerous.
Fortunately, not all cereals are made the same. Read on to learn about diabetes-friendly cereal options that can get you out of the door quickly, without putting you through a blood sugar rollercoaster ride.
Weve listed our recommendations from the highest rating on the glycemic index to the lowest rating.
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Can I Eat Raisins
The bottom line is yes. You can eat raisins if you have diabetes. Of course, this doesnt mean you should consume whole boxes of raisins whenever you want.
Raisins are a fruit, and like other types of fruit, it does include natural sugar. So while raisins are safe to eat, moderation is key to prevent a spike in blood sugar.
Keep in mind that fruit, although its healthy, contains carbohydrates. Even if youre having fruit as a snack, you need to count it as part of your meal to make sure you dont eat too many servings of carbohydrates.
Typically, 2 tablespoons of raisins contain about 15 grams of carbohydrates.
Top It Off With Dairy Or A Dairy Substitute
Consider adding half a cup of milk or dairy substitute to your bowl of cereal if it fits into your meal plan. Keep in mind that milk contains some natural sugars. Skim milk, 1 percent, or 2 percent milk can take the place of whole milk if you want to consume fewer calories and less saturated fat.
You can also use soy milk or almond milk if you have a lactose intolerance or dont like dairy milk. Unsweetened soy milk is similar to cows milk in carbohydrate content. Unsweetened almond milk contains fewer carbohydrates and calories than dairy or soy milk.
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Cereal And The Glycemic Index: What You Should Know
The glycemic index was developed as a way to assess the effect a carbohydrate-containing food has on blood sugar levels. It measures how quickly a food is digested, absorbed, and ultimately used for energy.
Foods are ranked on a scale from 0 to 100 the lower the score, the smaller the effect on blood sugar. A score of 55 or less is considered a low GI, and a score of 70 to 100 is considered high.
Foods low on the index have the smallest effects on blood sugar and help us feel full. This is mostly due to fiber and protein, which your body takes longer to break down and digest. Beans, legumes, and 100 percent whole-wheat bread are good examples.
If you live with diabetes, your body doesnt produce or use all the insulin necessary to get that sugar where it needs to go , which means theres more floating around in your blood.
Because low-GI foods take longer to digest and absorb, the sugar they contain is released into your blood more slowly, helping keep your blood sugar levels more stable.
High-GI foods are typically made up of simple carbohydrates, which are low in fiber and protein . Your body breaks them down quickly to be used for energy or stored for later use .
These foods dont help you feel full or help stabilize blood sugar. In fact, youll likely be hungry again soon after eating them since your body uses them so quickly.
Rule No. 1: Dont get bogged down in every detail of a label, because no product is perfect. Instead, just follow these simple guidelines:
Can I Eat Chinese Food With Diabetes
Chinese foodChinese cuisinefoods6 Breakfast Cereals That Have Zero Added Sugar
- Cheerios. Cheerios have about 20.50 grams of carbohydrates per 1-cup serving.
- Wheaties. An oldie but goodie, Wheaties have been around since 1922.
- Special K Original. At 22.75 grams of carbohydrates per cup, Kellogg’s Special K cereal is a lower-carb content choice.
- Annie’s Organic Frosted Oat Flakes.
Here are seven diabetes-friendly breakfast ideas to help you stay healthy and get on with your day.
- Breakfast Shake.
- Bagel Thins With Nut Butter.
- Almonds and Fruit.
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The Best Breakfast Cereals For Diabetics
Whoever first decided that breakfast ought to be an enormous bowl of highly-processed carbohydrates, additives, and sugar is in big trouble. While many people think that a proper breakfast is a milky bowl containing 60+ grams of nutrition-less carbs, those of us with diabetes know that bowl is nothing but trouble.
In this post, I will review the best breakfast cereal options for people with diabetes and share two recipes for making tasty low-carb cereal yourself.
The pursuit for a diabetic breakfast cereal isnt an easy one. Before we take a look at better options, lets talk about why traditional cereal causes so much trouble for your blood sugar.
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Is Raisin Bran Healthy Nutrition Benefits And Downsides
Raisin bran is often considered a convenient, tasty, and healthy breakfast cereal.
While several companies make raisin bran, it typically contains bran flakes, raisins, sweeteners, salt, added flavors, and various vitamins and minerals.
Given that the word bran is often associated with healthy foods, many people assume that raisin bran is a nutritious breakfast cereal, but you may wonder whether this is the case.
This article reviews whether raisin bran is a healthy cereal option, as well as its nutritional composition, potential benefits, and downsides.
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What Is The Best Cereal For Adults
Best Overall. Cheerios Whole-Grain Cereal. Best Bran Cereal. Smart Bran. Best Oatmeal. Organic Old Fashioned Oatmeal. Best Single-Cup Oatmeal. Single-Serve Oat Cups, 12-Pack. Best Muesli. Bobs Red Mill Fruit & Seed Muesli, 14 Oz. Best Granola. 7 Coconut Spice Pan-Baked Granola. 8 All-Bran Buds Breakfast Cereal.
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Eating Right And Exercising
Although consuming bran for breakfast can aid in an overall reduction in weight, eating high-caloric foods the rest of the day will not help weight loss goals. You need to eat a variety of whole grains, lean proteins, fresh fruits and vegetables throughout the day for a healthy, balanced diet for weight loss, according to the USDA.
You also need to be aware that most cereal bowls hold more than a 1 cup per serving, and pouring a serving twice or even three times the 1 cup is easy. Measure out 1 cup of Raisin Bran cereal and become familiar with what that looks like in a bowl. If you eat more than 1 cup, take into account the extra calories for the meal and adjust your caloric intake the rest of the day accordingly for weight loss goals. The USDA notes to use the nutrition facts label to the find the serving size in grams of the cereal.
You should also remain cognizant of the type of foods you consume. For example, Raisin Bran muffins are thought of as a healthy choice for breakfast or a snack. But Harvard Health Publishing notes that bran muffins can come high in fat and only provide a few grams of fiber.
Adding exercise to your daily regime can also boost weight loss, according to the American Heart Association . The AMA advocates that adults get at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous aerobic activity per week. The organization recommends a combination of both spread throughout the week.
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Can You Eat Raisins If You Are Diabetic
You can eat raisins if you have diabetes. Of course, this doesnt mean you should consume whole boxes of raisins whenever you want. Raisins are a fruit, and like other types of fruit, it does include natural sugar. So while raisins are safe to eat, moderation is key to prevent a spike in blood sugar.
The Best Start Every Day
Whatever your choice for breakfast for your diabetes, it’s important to maintain a regular meal pattern and try to make time to eat breakfast each morning.
This will give you a great head start on your day, providing you with the fuel needed to set about your daily tasks.
If you don’t feel hungry first thing, try keeping a box of healthy cereal or porridge at work. Some people find this can be a better alternative to mid-morning snacking on chocolate biscuits once you start to feel peckish.
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Best Cold Cereal Brands For Diabetes
Guidelines for picking healthy breakfast cereal and tips to keep your blood sugar balanced.
Cold cereal is a quick and convenient breakfast option that can be part of a healthful, diabetes-friendly diet when you know what kind to buy. Our easy-to-follow guidelines will help you steer clear of overly sugary, processed cereals and build a balanced breakfast to maintain steady blood sugar and energy levels all morning. Were even sharing a dietitian-approved list of lower-sugar cereals full of whole-grain goodness, satiating fiber and flavor to keep your taste buds happy.
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Top 10 Worst Foods For Diabetes
These foods can can cause blood sugar spikes or increase your risk of diabetes complications. Raisins Eating raisins or other dried fruits may be a better option than snacking on cookies, but itll still spike your blood sugar. Why? During the dehydration process, fruits natural sugars become very concentrated, causing an unhealthy elevation in blood sugar when they are rapidly absorbed by the body. Just one more reason to stick with whole, fresh fruit options like grapefruit, cantaloupe, strawberries, and peaches. Previous Next More Photos Pancakes and Syrup Fruit JuiceContinue reading > >
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Cheerios Gluten Free Breakfast Cereal
The Multi Grain Cheerios Gluten Free Breakfast Cereal is made with 5 different whole grains, making it one of the top picks for people with diabetes. Each serving contains 20g of whole grain, which guarantees slow sugar release.
Packed with 12 different vitamins and minerals and boasting high concentrations of fiber, this all around cereal promises health benefits for more than just diabetes. Plus, with only 6g of sugar per serving, its definitely a top choice.
The only issue with Multi Grain Cheerios Gluten Free Breakfast Cereal is that it doesnt contain quite as much protein. For that reason, consumers might feel hungry sooner after eating this cereal compared to other options on the list.
Smart Ways Of Eating Raisins In Diabetes
Raisins are regarded as Natures Candy for their sweet taste. It can be an excellent alternative to processed sugar and sweet cravings.
First, you have to buy the raisins, which are devoid of added sugars. Then you should maintain the standard serving size of raisins at a time.
Raisins, soaked in water, give more benefits. The nutrients become more available to the body after washing them.
- It may be eaten raw, mixing with other dry fruits like almonds and dates.
- It may be added to oatmeal, granola, or other cereals.
- It may be used as a topping in different types of salads.
- Replace granulated sugar with raisins in making banana bread, pumpkin bread or cookies, etc.
- It may be added to yogurt.
- You can also add this to pasta.
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Good Source Of Micronutrients
A 1-cup serving of raisin bran is a good source of a wide variety of essential vitamins and minerals (
9 ).
Furthermore, cereals fortified with folic acid, which is the synthetic form of the B vitamin folate, have helped reduce the incidence of neural tube defects in the United States .
Raisin bran is also a particularly good source of iron, a critical nutrient for preventing iron deficiency anemia .
Note that different brands of raisin bran offer varying amounts of these nutrients, so its good to read the nutrition label to find a product that provides the micronutrients youre looking for.
SUMMARY
Raisin bran is rich in fiber and a variety of micronutrients that are added through fortification. Getting enough of these nutrients may help reduce your risk of diseases associated with deficiencies in them.
The Breakfast Of Champions
When it comes to breakfast time, cereal remains a popular, convenient, and speedy choice. With the choice on supermarket shelves growing over the years, it can be tricky to choose the healthiest option.
To make things easier, we have chosen 10 well-known cereals and looked closely at the nutritional value to see how they perform in terms of sugar, fat, and fibre.
But first, let’s find out a little more about what breakfast for diabetes we should be on the look out for…
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