Last Updated on April 3, 2022 by Dr Sharon Baisil MD
Muesli can be a nutritious and healthy food for diabetes if it contains a low glycemic index. People with diabetes should eat muesli which has low carbohydrate content and is rich in fiber, minerals, vitamins, protein, etc., to maintain blood sugar control levels and increase insulin sensitivity of the cells. “Muesli with unsweetened almond milk is a preferred choice of muesli because it contains high amounts of fiber, protein, and mineral content. It helps to maintain the blood sugar control level by curbing appetite as well.”
In this article, we’ll go through an in-depth look into muesli along with its five best options to consume for diabetes.
What Are The Benefits of Muesli?
The first meal of the day can make all the difference! Having something nutritious, natural, and filling can reap excellent health benefits. So what can be better than a bowl of muesli that is a good source of protein and antioxidants as a breakfast? Muesli consists of rolled oats, dry fruits, wheat flakes, nuts, and seeds.
Here is a quick list of benefits of muesli, especially for diabetes.
Muesli is a healthy and nutritious breakfast cereal that people with diabetes eat. It is high in fiber, which helps to control blood sugar levels.
• It can help you lose weight.
• It is low in sugar and calories, so it is a good choice for people trying to reduce their calorie intake.
• It has many vitamins and minerals, including vitamin E, important for preventing heart disease.
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• Muesli is a good source of antioxidants, which may help protect the body against damage from free radicals.
How Muesli Helps Control Blood Sugar Levels in Diabetes?
Muesli is a very popular breakfast, especially for diabetics. It is one of the most recommended choices because it offers numerous health benefits and contains foods to keep you fuller longer.
“Muesli has been found to promote good blood sugar control, helping people with type 1 diabetes better manage their body weight and have more energy.” “Reaping these benefits in addition to controlling your blood sugar levels may help you lose weight!” Compared with oatmeal, a diet rich in fiber also reduces blood sugar.
Some researchers believe this is more likely because the amount of butter used in muesli increases satiety and fullness, making it more satisfying than oats.
Because of this effect on controlling the blood sugar levels, eating muesli at breakfast may help you control your appetite for food throughout the day when combined with regular meals. Compared to these results, people who ate oatmeal had higher overnight insulin or glucose scores later that evening than those who ate whole-grain bread, which was different from those who ate milk.
Another study from the same group of physicians found that despite a long-term reduction in insulin and glycemic levels with whole grain and wheat products, people who consumed high-fiber muesli had improved glucose ratings over those consuming this type of food only at night.
More studies indicated that eating foods rich in dietary fiber cancels out the adverse effects on blood sugar control even when weighing less than 5% carbohydrates.
5 Best Options of Muesli for Diabetes
1 – Unsweeted Muesli
The unsweetened muesli healthiest choice is oats mixture. The simplest form of oatmeal is served with a 4:1 – 1:2 ratio of cane sugar and fructose, depending on the quality (refined or natural). It’s free from added ingredients, keeping it a fairly nutritious food to eat regularly. Be sure to note that although most brands are sweet at first taste until you accidentally stick-tongue too much at the same time. For oat muesli with no added sugar, be sure to follow the manufacturer’s instructions because some high carbohydrate foods are low in fiber and may increase blood glucose levels after eating.
2 – Multigrain Muesli
Although most multigrain muesli has a sweet flavor of molasses from all-natural cane sugars mixed into oats and vegetables like sunflower seeds for 2:1 or 2.5 to 1 ratio of hazelnuts, sunflower seeds, and pumpkin seeds for 4:1 (similar to honey), you won’t notice a strong sweet taste at first until you inhale some with the second bite. Some people prefer it alone, but most people love the variety after mixing different flavors like all fine!
3 – Bran Flakes
Bran flakes are bran mash that replaces a mother’s milky or other sweet staple food after they confine their baby within the womb. You can expect Unsweetened Bran Flakes (like Lily of The Valley) to contain only 6g sugar per 85 g serving, which is 0.2% added sugars and fit for diabetic dieters. Cereal is a great breakfast because it provides high amounts of protein and carbohydrates, which means you’ll be satiated until lunchtime. Bran Flakes fulfill many of the same needs and is best to serve with a little morning porridge at bedtime for those who have recently given birth.
4 – Oatmeal
Oatmeal is an edible seed and grain belonging to the grass family. The World Health Organization (WHO) has defined oat hay as “a good unprocessed food,” but it’s a complex mixture of soluble fiber, which makes it satisfying so that you won’t feel hungry till your next mealtime later on. It also contains vitamins like folic acid, niacin, thiamin, riboflavin amino acids cysteine, histidine, and magnesium. Oatmeal has a low GI value based on Canadian Journal of Dietetics research because it’s slow-digesting with a glycemic shear index of 53 or 140*, which means that your blood sugar levels won’t rise, as opposed to maltose (GI = 105), straight starch like refined river potato/rice, white bread (213*) and fruits(158). The antioxidants in oat muesli are called phytoestrogens, which state that this helps protect your body from free radical damage. Some people aren’t 100% sure if eating them would be helpful to their health, but there isn’t enough evidence yet!
5 – Muesli Syrup
Muesli is a type of British milled cereal made from Italian chestnut flakes, oats, and other rolled grains. The active ingredients in this syrup are different fruits like apples, blueberries, or even dried apricots that contain antioxidants to keep your skin healthy and boost its immunity, so you don’t get sick easily. Mince the apricots (or even whole grain raisins) before adding them into the syrup, and it could be even better. 🙂
FAQs related to Muesli and Diabetes
Can I add anything to my muesli to make it taste better or increase its nutritional value?
Answer: Adding additional ingredients to your muesli can make it taste better or increase its nutritional value. However, read the label carefully to make sure that the ingredients you are adding are safe for consumption.
Some common additions that people add to their muesli include nuts, seeds, dried fruits, and honey. These ingredients can provide a variety of health benefits, such as:
• Nuts and seeds are high in fiber and protein, which can help promote weight loss and improve digestion.
• Dried fruits are a good source of antioxidants and vitamins, including vitamin C, which is important for fighting free radicals.
• Honey is a natural sweetener that has been shown to have many health benefits, including reducing inflammation and improving heart health.
Note: Do not add honey if your blood sugar levels are not under control!
Is muesli good for type 2 diabetes?
Answer: Muesli is high in fiber and contains other nutrients that are beneficial for people with diabetes.
Muesli is a good source of vitamins, minerals, and antioxidants, which can help improve blood sugar control in people with diabetes. It also contains soluble fiber, which helps lower blood cholesterol levels and reduces the risk of heart disease.
In addition, muesli is a good source of protein and essential fatty acids, which can help reduce the symptoms of diabetes such as fatigue, poor vision, and increased thirst and hunger.
What kind of milk do you recommend using in your muesli recipe as an alternative to water for baking purposes?
Answer: We recommend using almond milk in our muesli recipe as an alternative to water for baking purposes. Almond milk is high-quality, plant-based milk with a slightly sweet taste and is packed with nutrients, including vitamin E, magnesium, and potassium. It also contains less sugar than cow’s milk and is cholesterol-free.
Final Words
All in all, you must consult your doctor before starting an allergy-free diet. You should also keep in mind the importance of tracking what you eat and drinking enough water throughout the day. There won’t be any hidden health problems and unwanted surprises when managing diabetes or hypertension through proper food selection.
References
https://doi.org/10.2337/diabetes.53.9.2375
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https://doi.org/10.1038/s41430-021-00875-9
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4526261/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4899993/
https://www.healthline.com/health/beta-glucan-heart-healthy
https://doi.org/10.1093%2Fajcn%2F71.4.921
https://doi.org/10.1021%2Fjf00093a036
https://doi.org/10.1093%2Fajcn%2F61.4.837
https://doi.org/10.1038%2Fsj.ejcn.1602197
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https://doi.org/10.1007%2FBF03216219
