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Are Cornflakes Good For People With Diabetes?
Cornflakes are a breakfast cereal which are widely consumed as a flavourful, nourishing and wholesome breakfast. They come under the category of high-fibre breakfasts which are related to a decreased risk of chronic diseases such as diabetes, the incidence of which is relatively increasing worldwide.
Not only are cornflakes good for diabetes prevention, but also for the management of the condition. Cornflakes are nutrient-dense, comparatively inexpensive and made from corn grits which are packed with fibre. The high content of fibre along with vitamins, minerals, antioxidants and phytoestrogens contribute to the positive effect of cornflakes in the management of diabetes.
In this article, we will discuss an association between corn flakes and diabetes. Take a look.
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Nutritional Profile Of Cornflakes
Cornflakes were first made by the company Kellogg's. Based on the data provided by the USDA, the nutritional profile of Kellogg's corn flakes is as follows: [1]
Name | Amount (per 100 g) |
Energy | 357 kcal |
Protein | 7.5 g |
Fibre | 3.3 g |
Calcium | 5 mg |
Iron | 28.9 mg |
Magnesium | 39 mg |
Phosphorus | 168 mg |
Sodium | 729 mg |
Vitamin C | 21 mg |
Thiamin | 1 mg |
Vitamin B2 | 1.52 mg |
Vitamin B3 | 17.9 mg |
Folate | 357 mcg |
Vitamin B12 | 5.4 mcg |
Vitamin A | 1786 IU |
Note: There are other brands of cornflakes available in the market. Choose those with low glycemic index, carbs and calories.
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Why Cornflakes Could Be A Good Choice For Diabetics
-
Rich in fibre
The American Diabetes Association suggests increased consumption of dietary fibre and whole-grain foods to reduce the risk of diabetes. Fibre is known to delay gastric emptying rate and hunger and reduce the glycemic response after food consumption.
Cornflakes are toasted flakes of corn which are orange-yellow in colour and have a crunchy texture which get softer when served with milk. It is high in fibre (beta-glucan) that gets fermented by the bacterial flora in the colon, releasing short-chain fatty acids and thus, lowering the postprandial glucose levels. [2]
-
Rich in thiamine
Another factor is, cornflakes are rich in thiamine or vitamin B1, an essential micronutrient which is involved in the metabolism of glucose and maintaining the functioning of tissues and organs such as the pancreas, which is involved in the making of insulin.
Thiamine is also a primary source of the energy to cells. Though cornflakes are not rich in fibre compared to other whole grains such as muesli and oats, its high thiamine content is known to speed up the metabolism and provide energy at a faster rate, compared to other whole grains.
-
Low glycemic index
Cornflakes
have
a
low
glycemic
risk
which
is
linked
to
the
reduced
risk
of
diabetes
and
improved
glycemic
control
in
people
with
type
2
diabetes.
Though
the
GI
rating
is
more
compared
to
other
whole
grains,
it
is
no
less
in
nutrients
and
fibre.
Cornflakes
also
lower
cholesterol
levels
in
the
body
and
reduce
the
risk
of
diabetes-related
cardiovascular
diseases.
It
is
also
known
to
prevent
disorders
of
the
colon
such
as
colon
cancer.
A study says that one cup (237 mL) of corn grits contain around 0.31 mg of thiamine. [3]
What Is The Best Way To Eat Cornflakes?
Cornflakes are best eaten with low-fat milk, however, experts suggest to punch it with dry fruits such as almonds, walnuts and cashews or fresh fruits/seasonal fruits to make it tasty and enriched with protein and other vital nutrients.
This is because along with low in calories and carbs, it is also low in protein, meaning it can bring back the hunger pangs and make you eat more. With proteins added, it can satiate you well and keep you full for longer.
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Cornflakes With Fruits And Yoghurt Recipe
Ingredients
- A cup of your favourite fruits (fresh and chopped)
- One-fourth cup of corn flakes
- One-fourth cup of fresh yoghurt (you can choose any flavour of yoghurt considered they are low in calories)
- 2-3 mint leaves (optional)
Method
- Pour two tablespoons of curd in a serving glass.
- Add some fruits over it.
- Again add two tablespoons of curd.
- Now add the remaining fruits and corn flakes.
- Top it with mint leaves.
- Serve
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To Conclude
Cornflakes are the best way to start your day with a healthy breakfast. Their consumption is not only linked to lower incidences of diabetes but also with mental well-being, reduced risk of hypertension and improved cognitive functioning.
Cornflakes can be a part of a healthy breakfast as it ensures the consumption of low calories, high fibre and adequate nutrients that can lower the risk of diabetes. However, more research is needed in the area. Also, prefer buying plain cornflakes and not those with added sugars.
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