Diabestfriends may often hear that breakfast is the most important meal of the day. Especially for diabetics, breakfast has a special important role, which helps stabilize blood sugar.
One breakfast that many people like is cereal. The reason is, cereal is easy and fast to make. The right cereal can be a good breakfast choice for diabetics.
Breakfast Affects Blood Sugar
Research shows that starting the day by eating a breakfast high in fat and protein but low in carbohydrates can help stabilize blood sugar levels and control weight in people with diabetes.
Protein and fat help satisfy hunger. This means, it is likely that Diabestfriends' calorie intake will be even smaller.
In addition, the condition of high blood sugar levels in the morning is quite common for diabetics. Blood sugar levels can increase after breakfast, thereby increasing levels even more. This high blood sugar level can make Diabestfriends want to consume carbohydrates even more.
Is Cereal Healthy for Diabetics?
Some cereals are healthier than others. However, there are many cereals sold in supermarkets and they are high in calories, carbohydrates and sugar. Therefore, diabetics need to be careful.
It's best to choose cereals made from whole grains or whole-grains that contain no more than 6 grams of sugar and contain at least 3 grams of fiber per serving. Whole grain cereals usually have a higher fiber content, and most also contain high-protein ingredients, such as nuts. In addition, whole grains are also known to reduce the risk of heart disease. As we know, one of the common complications in diabetics is heart disease.
Then, when is the best time to consume cereal? For diabetics, a good time to eat cereal is before exercise. Physical activity can help burn sugar or glucose.
If Diabestfriends takes oral medication or insulin to control blood sugar levels, then it's possible that Diabestfriends needs to consume carbohydrates before exercise to prevent low blood sugar levels during exercise.
Tips for Consuming Cereals that are Safe for Diabetics
If Diabestfriends choose to eat cereal for breakfast, there are some tips that can help lower carbohydrate levels and make breakfast safer for diabetics.
Consumption of Hot Cereals: for example, Diabestfriends can consume oatmeal added with nuts. For example, mix ½ cup of oatmeal with ¾ of blueberries and 2 tablespoons of walnuts.
One serving is enough: measure cereal portions using a measuring cup and use a smaller bowl to make the portion seem larger.
Read the ingredients on the packaging: usually cereal made from whole grains says 'whole' on the packaging.
Avoid sweeteners: avoid adding dried fruit, sugar or other sweeteners, including honey.
Add fiber: add fiber content, can with frozen fresh fruit, such as blueberries, raspberries, or strawberries.
Consumption of almond milk: Almond milk without sugar has a lower carbohydrate content than cow's milk.