It’s not always easy to manage your blood glucose levels, if you have diabetes. But if you know the importance of glycemic index and glycemic load, it can be easier. There are many diabetes management apps where you can check the GI of different foods, if you need help.
Can you eat cornflakes as a diabetic person?
Well, the answer is not black and white. Of course you can, but you need to keep in my some basic rules. The absolute worst sugary food that will spike your blood sugar levels to the sky, are anything with glucose syrup in it, for example soft drinks like cola or sweeteners like honey. But other, easy to digest carbs, without any added fat or protein will raise your blood sugar levels significantly. White rice cakes or sugary cornflakes are just like this, as they have fairly high glycemic index (GI) as well. (Glycemix index and glycemic load indicates how quickly a food will raise blood sugar levels.)
What are the effects of high glycemic index food?
These types of foods (cornflakes, sugary drinks, syrups, etc.) are easily digested and can get into the bloodstream really quickly. This will cause a spike in blood sugar. Blood glucose is the main type of energy source for your body, so when there is excess blood sugar in the bloodstream, your body either will use this up, or store it as fat for future use. Weight gain happens when there is too much excess blood sugar that your body can’t use up immediately and use it to build up fat stores.
To avoid this, try to slow down the absorption of the carbs you eat with the tips below. So there won’t be a spike in the blood glucose levels, and your body can use carbs evenly during the day without storing fat or causing hypo- or hyperglycaemia.
How to lower the glycemic index of cereals?
If you want to slow down the absorption of simple carbs, try to eat protein rich foods with them. For example, you can lower the glycemic index of the cornflakes if you mix them with high protein yoghurt instead of milk.
If you want to enjoy your cereal with milk, instead of cornflakes, try to choose a high fiber one instead. To know which cereal is high fiber, just check its labels – if there is more than 6 g of fiber in 100 g, you are good to go.
And my list tip for reducing the glycemic index of your morning cereal, is to add a source of fat to your breakfast. In the case of cornflakes, mix them with a small handful of chopped nuts, like hazelnut or peanuts.
It’s important to know, even as a diabetic person, you can enjoy your favourite meals, just keep in mind these tips and tricks to stabilize your blood sugar levels.