Corn flakes with milk make the best breakfast. But are corn flakes healthy for diabetics?? Is it a safe choice for Diabetes Patients?? Let’s find out!
For some of us, a bowl of corn flakes with milk makes the best fulfilling breakfast. But have you ever thought are corn flakes good for diabetics? Packed with sugar, should diabetics even be having them? How much carbs in corn flakes? Glycemic index of corn flakes? Overall health benefits of corn flakes are questions that this article will answer.
Contents:
Corn Flakes: Nutritional Profile
Cornflakes have a high Glycemic Index (GI). On average, corn flakes’ Glycemic Index is around 93, and Glycemic Load around 23! Corn flakes thus tend to release sugars faster into the bloodstream than many other foods. It also contains fructose which can raise blood sugar levels.
100 grams of corn flakes contains the following:
| Calories: 360 |
| Total Fat: 0.1g |
| Saturated Fat0g0%Trans Fat: 0.051g |
| Monounsaturated Fat: 0.03g |
| Cholesterol: 0m |
| Sodium: 949 mg |
| Total Carbohydrate: 86.7 g |
| Dietary Fiber4.5 g |
| Sugars6.5 g |
| Protein: 6.7g |
| Vitamin D: 4 mcg |
| Calcium: 3 mg |
| Iron: 19.29 mg |
| Potassium: 117 mg |
| Vitamin A: 764 mcg |
| Vitamin C: 0 mg |
Advantages of Corn Flakes for Diabetes
Corn flakes without sugar and low-fat milk are recommended for diabetics.
- Loaded with Nutrition
- Aids in weight Loss
- Good For Digestion
- Low In Cholesterol
- Rich in protein
- Improves vision
- Good For Lung Health
Ways to Consume Corn Flakes For Diabetes
If corn flakes are your go-to breakfast option, try healthier variations. Try these suggestions:
- Choose sugar-free corn flakes. Avoid flavored flakes at all costs.
- If you like eating corn flakes with milk, choose slimmer and healthier milk varieties like skimmed milk or oat milk.
- How to eat corn flakes without milk? Here’s an interesting recipe.
Put the flakes in a strainer or sieve and pour some warm water over them (do not soak them). Shake out all the water, and keep them aside to dry. After a while, serve the flakes with sugar-free cream, fruits, or your desired toppings. - Add fruits such as berries, bananas, apples, etc. to your corn flakes for increased fiber and vitamins. Fruits make the cereal taste naturally sweet, therefore bypassing the need for sugar or syrups.
- You can even mix some nuts like cashews, walnuts, and almonds for some protein and brain food.
- For better diabetic health, consider mixing about 50% of oat or wheat flakes with corn flakes.
How To Consume Corn Flakes for Diabetes?
- Adults can consume roughly 1-1 ¼ cups (between 30-40g). Children should have 1 small cup (25g).
- Avoid excessive consumption of corn flakes, as it has adverse effects even on non-diabetics.
Corn Flakes: Risks of Overconsumption For Diabetes
Here’s what could happen if any diabetic consumes corn flakes in excess.
- Sweetened corn flakes lead to a sugar overdose and increased fat storage. These have further health repercussions such as tooth decay, obesity, diabetes, etc.
- Weight gain with corn flakes is quite normal for many. People who eat it regularly with milk, honey, or syrup tend to put on more weight. Substitute having corn flakes with low fat milk and without sugar.
- Excessive intake of corn flakes consumed with honey or sugar may increase your risk of developing type 2 diabetes.
- Limit your corn flakes consumption to not more than twice or thrice a week.
Other Benefits of Corn Flakes
- Corn flakes with low-fat milk, fruits and nuts are enriched with calcium, vitamins, fiber, and protein.
- Thiamine (Vitamin B1) in corn flakes enhances brain, nervous system and muscle function.
- Corn flakes have less fat thus making it a heart-friendly cereal.
Don’t Have Time To Read?
- Corn flakes have a high Glycemic Index (GI).
- They are not a suitable food option for diabetic patients.
- People who eat corn flakes regularly with milk, honey, sugar, etc. put on more weight.
- Controlled proportions of corn flakes can provide you with iron, fiber, and vitamins to keep you energised the entire day.
- Diabetics are recommended to consume between 30-40 grams of corn flakes 1-2 times a week along with low fat milk, freshly chopped fruits and nuts for breakfast.
- Use Phable Care App to consult India’s leading diabetologists, order medicines, book lab tests, integrate Accu-Chek instant and other devices to get real-time remote care from the comfort of your home. Let’s treat diabetes together.
Friendly Asked Questions
As the glycemic index of corn flakes is extremely high, they are not good for diabetics.
Kellogg’s corn flakes are processed, specifically high GI food with excess sugar content. Side effects may lead to higher insulin levels and risks of developing type 2 diabetes.
Corn flakes are unsuitable for all types of diabetic patients, if consumed in excess. If you compare corn flakes vs oats or other whole-grain alternatives, oats stand out to be the option for diabetics.
Not all available corn flakes are sugar-free. Always check the nutritional label for complete information.
Not all available corn flakes are sugar-free. Always check the nutritional label for complete information.
For a healthy breakfast, you can choose from these cereals:
-Muesli
-Oatmeal
-Wheat bran-based cereals
-Cream of wheat
-Rice-based cereals