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Lower Your Blood Sugar With the Help of Fiber-Enriched Cereals

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People who have been diagnosed with Type 2 diabetes, and the rest of us, are advised to take in plenty of fiber. Fiber is used to slow down sugar absorption and possible changes in the glucagon-like peptide (GLP-1). GLP-1 is similar to glucagon, a hormone that raises blood sugar levels.

In March 2016 the Journal of Korean Medical Science reported on a study designed to learn whether cereal with added fiber could provide an improved dietary treatment for helping to stabilize blood sugar. Investigators at the Seoul National University College of Medicine in Korea compared fiber-enriched cereal flakes with conventional cereal flakes. A total of 13 participants were given meals to eat with the number of calories required to maintain their weight. Either fiber-enriched or regular cereal was provided for...

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  • dinner and a snack on the first day, and
  • breakfast on the second day.

The diabetic participants eating the fiber-enriched cereal had lower blood sugar levels two hours after eating than did the diabetic individuals eating conventional cereal.

The United States Department of Agriculture suggests taking in 14 grams of fiber per 1000 calories each day. An individual taking in 2000 calories per day would eat 28 grams of fiber. The National Institutes of Health in the US recommend...

  • 38 grams of fiber for adult men, and
  • 25 grams for adult women.

Most Americans average only about 10 grams of fiber per day.

One cup of corn flakes supplies 1 gram of fiber or 5 percent of the daily requirement. Below is a list of a few kinds of cereal containing 20 to 50 grams of fiber per cup...

1. General Mills

  • Fiber One

2. Kellogg

  • All-Bran with Extra Fiber
  • All-Bran Buds
  • Kashi Good Friends
  • Kashi GoLean

3. Post Bran Flakes

4. Quaker

  • Bran Flakes
  • Toasted Wheat Bran
  • Crunchy Bran

Cereal for breakfast need not be boring. Why not try mixing various high-fiber cereals together for a more interesting look and texture? Then add some blueberries, raspberries, or strawberries! Or sliced banana! Go tropical with sliced pineapple. Lining up a row of blueberries, a row of strawberries, and a row of sliced banana in the bowl gives breakfast a much more colorful and fun appearance...

  • an ounce of blueberries will add a gram of fiber to your bowl.
  • one ounce of strawberries contributes another gram and so does an ounce of pineapple.
  • an ounce of banana slices also provides a gram.
  • an ounce of raspberries is even better, with 2 grams.

Happy eating, and remember the fiber!

Although managing your disease can be very challenging, Type 2 diabetes is not a condition you must just live with. You can make simple changes to your daily routine and lower both your weight and your blood sugar levels. Hang in there, the longer you do it, the easier it gets.

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For nearly 25 years, Beverleigh Piepers has searched for and found a number of secrets to help you build a healthy body. Go to to learn about some of those secrets.

The answer isn't in the endless volumes of available information but in yourself.

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