Diabetes was forever acknowledged as an “Old People’s Disease” – something that only our grandparents suffered but over the years, that switched; soon it converted as a typical middle-age problem and today, diabetes is not surprising even in people in their mid-30s. India is now the blood sugar capital of the world; in the past 40 years, the number of people suffering from diabetes in India has increased significantly, with more than 62 million Indians experiencing diabetes. Since diet plays a major part in the control of this disease, it is essential to know which foods are safe for diabetics and which ones are not.
Cornflakes were one of the foods to come under investigation, as many doctors and health experts aimed out that it might not be the best brunch food for diabetes. Jump in now to know if corn flakes is actually a good breakfast alternative for diabetics.
Is Cornflakes Really A Healthy Breakfast Option?
Corn has invariably been a favorite food but it’s got a bad rep in recent years because of HFCS (high fructose corn syrup) which is generally used by food companies as an added sugar. Corn carries a wide range of nutrients while HFCS is just a sweetener made by concocting cornstarch.
The Truth: Cornflakes Are Low In Protein & High On Glycemic Index
While cornflakes are not harmful as and by itself, it is high in carbohydrate which is why it is not a healthy food for diabetics. Your box of cornflakes includes natural sugars as well as added sugars which is why an adult-portion size (70 gms) of cornflakes beside milk, on an average, will carry a huge 350 calories or more! In extension to its high sugar content, cornflakes should not be a part of a diabetic diet because it is a low protein & high glycemic index food.
How High Glycemic Index Foods Affect Diabetes
Diabetes changes the body’s capability to create or manage insulin which creates high blood sugar levels. People with diabetes have to be cautious of the foods they have to ensure that their blood sugar levels don’t go too high. High blood sugar levels can create nervure damage and muscle damage and it increases the risk of heart disorder, stroke, and kidney illness. The glycemic index (GI) is a method to measure how much a carb-containing food increases blood glucose levels. Healthy carb foods like peas, legumes, and lentils are low GI foods while whole wheat, rye, and brown rice are medium GI foods and foods like white bread, white rice, and popcorn are high GI foods. Cornflakes are a high GI food; in fact, it is among the highest of all foods.
Dr. K Srinath Reddy, President of Public Health Foundation of India advises that, “Dietary patterns must change, with more fiber and protein and less of sugar and starches in the diet.” While you should drop cornflakes from your diabetic diet plan, you can substitute them with healthful low GI breakfast meals such as oats, yogurt, Muesli, whole wheat bread/toast, mushrooms, tomatoes, and lettuce. Ragi Uttapam, Chana Dal rotis, and paneer parathas are among the best choices for an Indian breakfast for diabetics.