Fab 5 breakfast cereals for diabetes!

“I have diabetes, what is the best breakfast cereal for me?” This is a question that is pondered all too often. The breakfast aisle in the supermarket can make this even harder as there are so many different boxes with flashy colours and eye-catching claims. Does green mean healthy? Is it better for me if it says “natural”? (For more on this read our ‘Food Labels: The Healthy Halo’ post here). This can be a daunting task for many, and so we’ve taken the liberty of analysing a few breakfast cereals to give you a list of the best ones! So without further ado, here are our pick of the ultimate breakfast cereals (in no particular order):

Kellogg’s Guardian

Nutrition info (per 100 grams):      


G.I.: 34
Carbohydrate: 62.3 g
Fibre: 21.8 g
Total fat: 1.2 g
Saturated fat: 0.3 g
Sugar:
11.8 g
Sodium: 200 mg

Why it’s good: Guardian has a glycaemic index (G.I.) of 34 which is quite low and fantastic for controlling blood glucose levels. It’s also high in fibre which keeps you feeling full and slows the absorption of glucose into the blood. Guardian is also low in fat which is good for weight control.

Kellogg’s All Bran

Nutrition info (per 100 grams):   


G.I.: 55   
Carbohydrate:
46.8 g
Fibre: 29.5 g
Total fat:
2.7 g
Saturated fat: 0.5 g
Sugar:
16.7 g
Sodium:
360 mg

Why it’s good: All Bran is packed full of fibre with one serve (1/2 cup) providing almost half of your daily fibre need! With a medium G.I. it’s a fantastic choice to keep you feeling fuller for longer, as well as slowing the absorption of glucose into the blood. It is also low in fat which is good for weight control.

Sanitarium Weet-Bix           

Nutrition info (per 100 grams):   

G.I.: 69   
Carbohydrate:
67 g
Fibre: 11 g
Total fat:
1.3 g
Saturated fat: 0.3 g
Sugar:
3.3 g
Sodium: 
270 mg

Why it’s good: Weet-Bix is a classic old fav packed full of good stuff! With a medium G.I. it’s a good choice. Weet-Bix is also very low in added sugar and fat which means it is good for your waistline. In addition, it gives you a decent amount of fibre which is fab!

Uncle Tobys Traditional Oats

Nutrition info (per 100 grams):   


G.I.:
50
Carbohydrate: 56.7 g
Fibre: 9.2 g
Total fat:
9.2 g
Saturated fat: 1.7 g
Sugar:
1.0 g
Sodium:
6 mg

Why it’s good: Can we ever go wrong with oats? Uncle Tobys Traditional Oats have a low G.I. and are high in fibre which is great for blood glucose control and feeling fuller for longer. They are also low in sugar and sodium (salt)! Always go for Traditional oats (instead of quick oats) as they are less processed and have a lower G.I.

Goodness Superfoods Digestive

Nutrition info (per 100 grams):   

G.I.: 39   
Carbohydrate: 41.6 g
Fibre: 31.8 g
Total fat:
5.6 g
Saturated fat: 1.1 g
Sugar:
23.9 g
Sodium:
29 mg

Why it’s good: Goodness Superfoods Digestive is loaded with fibre! It has 21.1 grams of insoluble fibre and 10.7 grams of soluble fibre. Insoluble fibre is very healthy for your gut and helps keep you regular. Soluble fibre keeps you fuller for longer and slows the absorption of glucose in your blood. It is also very low G.I. which is fantastic for blood glucose control!

WE WANT YOUR OPINION! What topic would you like us to cover next? Leave your suggestions in the comments!

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4 thoughts on “Fab 5 breakfast cereals for diabetes!

  1. This is awesome content. The internet needs more posts like this about true well researched facts about what we eat. Too many fad diets out there.

    The majority of what I eat comes from my lunchbox. What is the ideal lunchbox? Is there such a thing?

    Like

  2. Great post guys

    About time we get the truth not some fad diet. I think more Weetbix for me 🙂

    Just a question, most of what I eat comes from my lunchbox. What is the ideal lunchbox if there is such a thing. Anything specific would be great.

    Like

    1. Hi Lyn! Thank you for your question. Lupins are a legume and are high in protein (40%), high in dietary fibre (37%) and low G.I. Considering lupin is high fibre and low G.I., it would be beneficial in managing blood glucose levels. Because high fibre foods stay in the stomach for longer, they slow down the absorption of glucose into the blood which helps stabilise blood glucose levels. Low G.I. foods take longer to digest, which also slows down the release of glucose into the blood. This means that you won’t get spikes in your blood glucose levels. Also, lupins are a good choice for vegetarians because of the high protein content. If you enjoy eating lupin flakes for breakfast (or as part of any other meals), then this is a great option. We hope this helps answer your question.

      If you have any other questions, feel free to email us at media@diabeteswa.com.au and we will be happy to answer them.

      -Kristina & Mary

      Like

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