Breakfast is the most important food of the day if you have or not have diabetes. To control diabetes, a healthy breakfast is a must and the most important one. It’s to break the fast between dinner and lunch.
Best Breakfast Cereals For Diabetics To Eat
As important as eating in the morning is, you might be doing more harm than good if you pick the wrong foods. Here are some of the best breakfast cereals and its benefits for people with diabetes. Look at them.
Typically, you must include the following whole grains in your breakfast cereals.
Oatmeal is a cereal made from oat groats. It has a low glycemic index(GI) score and the fiber present in the oatmeals helps to control diabetes. The health benefits of adding oatmeals in your breakfast are:
1. The low glycemic index (GI) score
The glycemic index is a score to estimate how the food will raise the blood glucose level. The low glycemic index score means the food raises less amount of glucose. Oatmeals has GI level under 55 and are an ideal food for diabetic patients when compared to other puffed rice items with a GI score above 70.
2. Rich in fiber
Increasing the amount of fiber in your food helps to control and manage your diabetes. It also helps keep your gut healthy and can reduce your blood cholesterol, which lowers your risk of cardiovascular disease. Oatmeals are rich in fiber and help to maintain your body weight too.
3. Feels fullness
Food like oatmeals helps to avoid break time snacking throughout the day as they keep the body feeling satisfied for a longer time. This may also help to lose extra pounds from your body.
Whole wheat flour
Whole wheat flour contains healthy carbohydrates that help to prevent type 2 diabetes. All three major components such as endosperm, germ, and bran are present in it. Thus whole wheat flour contains vitamin B, proteins, minerals, and healthy fats. How do these whole grains help to prevent diabetes? Let’s see.
1. Improves insulin sensitivity
Improved insulin sensitivity or high insulin sensitivity allows the body cells to use blood glucose effectively and this reduces the amount of blood sugar level. Insulin sensitivity is different for different people. It varies according to the lifestyle and daily diet. Whole wheat flour is the best cereal that helps to improve blood glucose levels.
2. Lowers your body’s level of inflammation
People with diabetes, especially type 2 diabetes don’t produce insulin on their body. Insulin is a hormone that controls blood sugar levels in your body. It also affects your tissues and accumulates extra pounds around your belly and around other organs. The fiber present in the whole wheat flour helps to lower this inflammation of your body.
3. Produces short-chain fatty acids
Short-chain fatty acids are essential nutrients that host your metabolism. It has been shown that short-chain fatty acids like butyrate and propionate reduce your food intake too. Cereals like whole wheat flour produce those helpful short-chain fatty acids.
Wheat bran helps people with type 2 diabetes mellitus to control their condition. It has a lot of benefits like aiding proper digestion, lowering the risk of diabetes, and aiding weight loss. So adding wheat bran in your daily diet, especially in breakfast makes your body healthy. It is available in different forms such as bran flakes, bran muffins, and bran cereals. Start by eating a small amount of wheat bran and gradually increase the amount. A sudden increase may lead to conditions like diarrhea as it contains a large amount of fiber. The health benefits you will get by consuming wheat bran are:
1. Lowers the risk of disorders due to digestion problems
Improper digestion may cause irritable bowel syndrome, hemorrhoids, and diverticular disease. Wheat bran helps to lower the risk of these disorders and even reduces constipation. It makes stool more soft by adding a bulk like substance which allows it to pass through the body easily.
2. Regulates blood sugar
Wheat bran helps to prevent type 2 diabetes. It is rich in fiber and can create a balanced blood sugar level. Thus including wheat bran in daily breakfast of diabetic patients helps to control their condition.
3. Reduce weight
Eating wheat bran as a meal also helps you to reduce your weight. It makes you feel full for a long period of time and helps to skip unwanted break time snacks. This prevents overeating and you can easily reduce the extra pounds in your body.
4. Reduce the risk cardiovascular disease
People with diabetes have more risk of cardiovascular diseases like heart attack, stroke, and other serious medical conditions. Thus including fiber content in your diet is more important. Wheat bran is rich in fiber and reduces the risk of heart diseases.
Barley is a good source of nutrients. 100 grams of barley contains the following amount of nutrients:
Protein: 12.5 gms
Fat: 2.3 gms
Thiamine: 43% of the reference daily intake
Riboflavin: 17% of the reference daily intake
Niacin: 23% of the reference daily intake
Vitamin B6: 16% of the reference daily intake
Folate: 5% of the reference daily intake
Iron: 20% of the reference daily intake
Magnesium: 33% of the reference daily intake
Phosphorous: 26% of the reference daily intake
Potassium: 13% of the reference daily intake
Zinc: 18% of the reference daily intake
Copper: 25% of the reference daily intake
Manganese: 97% of the reference daily intake
Selenium: 54% of the reference daily intake
Many essential vitamins, minerals, antioxidants, and nutrients are present in barley. Beta- glucan, a soluble fiber is the main component included in barley. It reduces the risk of diabetes by lowering blood sugar level. Beta- glucan slows the absorption of sugar by binding with it in your digestive tract. As it has a low glycemic index, including it as a meal or breakfast will be beneficial for high diabetic patients.
Brown rice is rich in nutrients, vitamins, minerals, and several useful antioxidants unlike white rice which contains a high amount of starch alone. As it contains a high amount of fiber, it helps to control the condition of type 2 diabetes. It also lowers the risk of diabetes. One cup of brown rice contains following nutrients:
Fat: 2 grams
Carbs: 52 grams
Fiber: 3 grams
Protein: 6 grams
Manganese: 86% of the reference daily intake
Thiamine: 30% of the reference daily intake
Niacin: 32% of the reference daily intake
Copper: 23% of the reference daily intake
Selenium: 21% of the reference daily intake
Magnesium: 19% of the reference daily intake
Phosphorous: 17% of the reference daily intake
Zinc: 13% of the reference daily intake
Brown rice is also a good source of flavonoids, a plant compound with antioxidant effect. So including brown rice as a breakfast or as a meal will be helpful for people with diabetes.
Breakfast helps everyone to stay healthy and is a chance to get fiber. Fibers are essential to control the diabetic condition and to lower the risk of diabetes.
Above given are some of the best breakfast cereals for diabetics to eat. Apart from fibers, these cereals are rich in vitamins, nutrients, minerals and antioxidants. So utilize these knowledge and follow a healthy diet.