Carbohydrates are essential for energy generation in our body to perform most of the mental and physical activities we undertake every day. Regulating the carb content is highly recommended by health professionals in general as too little, or too much can damage our bodies.
Diabetes patients need to be extra careful when it comes to carb content in the food they consume. Carbohydrates break down to form simple sugar, assimilating into the bloodstream after the food is digested. Cutting down on carbs is never a solution, as the human body needs this macronutrient to function properly. Thus, it is important to know what will work for you and what won’t.
The understanding glycemic index of cereals
The glycemic index or GI is a tool to determine blood sugar levels as we consume carbohydrates. It is basically a number assigned to each carbohydrate-containing food that defines the final amount of blood sugar level after consuming the food.
Just like calorie counting, GI is an effective way to determine the best low-carb cereals for diabetics. The Glycemic index ranges from 0 to 100. Food having a GI between 0 to 55 is considered less glycemic and will have less effect on the overall blood sugar levels. In contrast, those with GI between 70 to 100 are considered highly glycemic and should be avoided if they have diabetes.
Low glycemic foods normally make you feel full because of the high protein or fiber content. These foods take longer to digest as they break down slowly. These foods are good for the vital functioning of the body organs, but they don’t stabilize blood sugar levels. None of the foods actually help stabilize blood sugar levels.
On the other hand, cereals are composed of simple sugar-based carbohydrates that break down easily and almost instantly to provide the necessary energy for proper body functions. Cereals can fall anywhere on the list of the glycemic index, and hence you can refer to the GI data of cereals for getting a rough idea about the GI of low carb cereals for diabetics.
Low Carb Cereals for Diabetics – The Best Ones for your Daily Breakfast Needs
There are many low-carb bowls of cereal for diabetics available in the market that can be incorporated into the daily diet without compromising on blood sugar levels—consuming large amounts of cereals is not a good idea. Still, the body needs those essential power generation fuels in the right amounts. Here is a list of the best low-carb cereals for people with diabetes that can be consumed regularly.
- Oatmeal: Oat bran is considered one of the best breakfast options whether you have diabetes or not. The high fiber content and optimum carb quantity make it a favorite among the masses. People who are weight conscious, or need a power-packed breakfast for a busy day, usually go for oatmeal breakfast. Oatmeal doesn’t have added sugars, and that makes it wonderfully suitable for diabetic individuals.
- Bran flakes: Bran flakes are low in carbohydrate content that helps in maintaining the taste factor as well as putting a check on the sugar entering your bloodstream. A 3/4th cup serving of bran flakes contains around 19 grams of carbs and 5 grams of fiber, which is lower than most of the cereals in the market.
- Muesli: Muesli combines oats, nuts, dried fruits, and seeds with high fiber content. It is essentially a do-it-yourself breakfast idea wherein you can try different ingredients while cutting down on artificial sugar. Added sugars should be carefully considered while opting for muesli breakfast.
- Quinoa: Quinoa is a substitute for oats with high protein content, making it one of the best low-carb cereals for diabetics. It contains about 5 grams of protein and 6 grams of fiber per serving, making it an excellent breakfast alternative. It doesn’t contain added sugars and is quite healthy for people of all ages.
Carbohydrate intake and recommended quantity
Carbohydrates are one of the three primary nutrients required for proper bodily function. They contain sugar which is the main fuel for power generation in cells. Carbohydrates are generally found in starch, glucose, and fiber in the variety of foods that we eat regularly.
Diabetic individuals need to limit the amount of carbohydrate intake as compared to other healthy individuals. The insulin imbalance in diabetics causes the slow breakdown of sugar in the bloodstream, making it harder for them to take in more sugar freely. The disturbance in blood sugar levels causes a lot of complications that careful dietary habits can avoid.
The recommended value of carbohydrate intake for individuals between age 19 to 25 should not exceed 270 to 390 grams per day. This not only helps in maintaining blood sugar levels but also helps in managing weight.
Final Thoughts
You can easily find low-carb cereals for diabetics in the market. Care should be taken while reading the ingredients of the cereals on the marketed product. This is because not every ingredient can be effective in maintaining a healthy diet and helps regulate blood sugar levels in the body. It should be noted that added artificial sugars are a strict no-no when it comes to cereals. Artificial sweeteners too affect blood sugar levels and thus must be avoided.
You can get a fair idea about the best low-carb cereals for diabetics by consulting your dietician about the foods you must consume according to your age, gender, medical history, and basal metabolic index. You can also visit TotalDaibetissupply.com for the other essentials that will help you get through diabetes easily.
Our daily needs products such as diabetes test strips, ultra-fine insulin syringes, insulin pump supplies can help you lead a comfortable life even with diabetes.
Sources:
- https://www.healthline.com/health/best-low-carb-cereal-brands#dietary-recommendations
- https://healthyeating.sfgate.com/list-lowcarb-cereals-12181.html
- https://diabeticme.org/diabetes-products/diet/the-10-best-cereal-for-diabetics-to-eat-as-breakfast/
- https://greatist.com/diabetes/diabetes-and-cereal#low-gi-cereals