Mornings can be a real hassle.
Getting the kids, or yourself, ready for school...
Rushing to the office...
Preparing for the long day ahead...
Who even has time for breakfast these days?
But perhaps you simply MUST shove spoonfuls of cereal into your mouth
as part of your normal morning routine.
By now, you probably know that most cereals and diabetes DO NOT MIX.
After all, many instant breakfasts tend to be loaded with highly refined simple sugars.
So, what s a cereal-lover... who also needs to watch their blood sugar... to do?
Well stick around!
We re about to offer up 5 excellent cereal options which BARELY RAISE GLUCOSE!
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Now, we hope you're hungry for knowledge, because it s time to discover...
5 BREAKFAST CEREALS THAT BARELY RAISE GLUCOSE
5. Quinoa-Based Cereals
While it s always good to check the label and ensure the cereal you choose contains low sugar
and high fiber or protein . If the cereal s base is quinoa, you probably made a great choice!
Recent studies have showed that a diet high in certain grains, including quinoa,
can be a viable option to help individuals manage diabetes and blood glucose levels.
While cooked quinoa is reportedly comprised of 70% carbohydrates, 14.5% protein, and about 14% fat,
it s important to remember that quinoa is an excellent source of COMPLEX carbohydrates,
which take longer for your body to digest than overly processed simple carbohydrates.
And quinoa s impressive protein content aids your body in slowing digestion,
which helps ensure that those carbs will not quickly absorb into your blood stream.
But the real glucose-balancing power of quinoa mostly comes from its quality fiber content.
In fact, with approximately 3 grams of fiber per 100 gram serving,
quinoa is higher in fiber than most other grains.
That helps give quinoa a glycemic index rating of 53, which makes it classified as a low-G.I. food.
But you may be saying to yourself, "I've never even seen quinoa-based
cereal at the store!" Well, if that's the case, don't worry...
...you can simply make it at home!
Boil a batch of quinoa, add some yogurt,
unsalted nuts, and a few berries - and you have yourself one healthy diabetic-friendly breakfast!
4. Muesli
Here comes a wonderful, unique cereal which is actually a combination of oats,
nuts, seeds, and dried fruit.
You can actually find this type of cereal packaged and
ready-to-eat at your local grocery store, so no preparation is needed!
Studies show that muesli can produce a 21% lower glucose reading two hours after eating
than other high-sugar breakfast cereals, such as cornflakes.
But how does that work?
Thanks to its supply of quality oats, muesli contains a type of soluble fiber called
BETA-GLUCAN, which can help slow the digestive process. This, in turn,
slows the absorption of sugar into the blood stream, thus helping to regulate blood sugar.
Beta-glucan fiber has also been shown to reduce the absorption of cholesterol
in the digestive tract, which works to improve blood cholesterol levels.
Plus, muesli is an excellent source of RESISTANT STARCH, a carbohydrate which will
not raise blood sugar and actually acts much like fiber, as it also helps slow digestion.
Resistant starch also creates feelings of fullness, thus aiding weight loss.
Meanwhile, thanks to muesli s inclusion of nuts and seeds,
this cereal supplies heart-healthy omega-3 fatty acids,
glucose-lowering protein, plus diabetes-fighting potassium and extra fiber content.
So try out muesli to gain a wide spectrum of blood sugar-balancing macro and micronutrients.
Now, this next one might come as a surprise...
3. Rice-Based Cereals
Yes, some rice can raise blood sugar significantly but hear us out on this one!
Certain rice cereal brands contain almost zero sugar and plenty of whole grains. Specifically,
seek out brown rice-based cereals to gain a range of diabetes-fighting nutrition.
While certain studies indicate that regularly eating white rice
can increase your risk of developing type 2 diabetes, possibly by as much as 17%,
recent research has also shown that eating up to three servings of whole
grains, like BROWN rice, can actually REDUCE your risk of developing type 2 diabetes by over 30%!
Thanks to its high fiber content, studies have found that brown rice can significantly
reduce post-meal blood sugar levels. That s why brown rice qualifies as a low-G.I. whole grain.
It also supplies heart-helping magnesium, along with a good amount of glucose-lowering
dietary fiber. Brown rice cereal also gives you an assortment of other anti-diabetes micronutrients,
including manganese, phosphorus, selenium, and the B vitamins thiamine and pyridoxine.
Plus, brown rice contains 3 grams of post-meal glucose-lowering protein per half-cup serving.
So brown rice-based cereal is yet another breakfast food that can help you
increase your feelings of fullness, slow your digestion, and aid with healthy weight loss.
But, again, it is still important to check the labels of any packaged food you buy.
Watch out for ingredients such as corn syrup, fructose, and other simple sugar additives.
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Now, back to the list.
2. Bran Cereals
Bran is actually the nutrient-rich outer shell of grains like oats, rice, barley,
corn, and wheat. It contains protein, complex carbohydrates, fatty acids, insoluble fiber,
and important micronutrients like iron and B vitamins.
That's why bran-based cereals tend to be high in fiber,
low in sugar, and are often classified as low-G.I.
Recent studies have even shown that incorporating
bran into one s diet can lower fasting blood sugar.
In fact, most doctors and nutritionists recommend choosing cereals high in bran or whole wheat,
especially for those managing diabetes or erratic blood sugar.
Oat bran cereal is especially rich in protein and fiber,
and it also includes a modest portion of artery-aiding potassium.
It is also an excellent source of anti-diabetes, heart-helping antioxidants, including ferulic acid
and AVENANTHRAMIDES, which have been shown to reduce inflammation and blood pressure.
And research shows bran flake cereals can aid gut health, lower LDL cholesterol,
and they may even work to increase weight loss.
And now... are you ready for today's NUMBER ONE breakfast cereal that barely raises glucose?
1. Steel-Cut Oatmeal
Oatmeal, a.k.a. or porridge, can be a very good choice for those with diabetes...
especially if you choose the steel-cut variety.
Steel-cut oatmeal is the least processed version of this breakfast classic,
bringing quality fiber content, blood sugar-balancing protein,
with zero cholesterol but important micronutrients like potassium and iron.
Research has consistently shown that steel-cut oatmeal can significantly reduce
post-meal blood sugar and insulin responses. In fact, a recent study
revealed that diabetic participants were able to significantly reduce their insulin dosage,
after just 3 to 4 days of daily oatmeal consumption!
Of course, as oats are a fantastic source of beta-glucan fiber, it s no wonder that
studies show steel-cut oatmeal can also lower LDL cholesterol, reduce the risk of heart disease,
lower the chances of a post-meal glucose spike, and improve insulin sensitivity.
But the key is to avoid those instant oatmeal varieties,
which are highly processed and tend to contain heaps of added sugar.
But this doesn't mean your oatmeal has to be boring...
Add a bit of cinnamon or a few berries to amp up the flavor, and the antioxidants!
So, there you have it: try any of these 5 incredibly nutritious and delicious breakfast
cereals that barely raise glucose today! They ll fill you up without skyrocketing your blood sugar!
But what did you think? Did we miss any of your favorite diabetes-fighting cereals?
Let us know by commenting below.
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