Instant oatmeal
Oats are rich in beta-glucan fiber, but the level of processing can affect blood sugar response. Research published in the British Journal of Nutrition shows that large-walled oats have a glycemic index of about 53, while quick-cooked and instant-fed oats are about 71 and 75 respectively.
Therefore, people who need to control blood sugar should prioritize less processed oats, limiting ready-to-eat types with added sugar.
Fruit juice
Whole fruit provides fiber, vitamins and minerals, while drinking juice helps consume a large amount of fruit in a short time.
The metabolic effects of whole fruits and juice are not completely the same. For people who need blood sugar control, whole fruits are often more favorable in controlling portion sizes and carbohydrate levels.
In addition, when consuming juice, you should also limit adding sugar, syrup or honey.
Sugary yogurt
Pure yogurt may be part of a balanced diet, but flavored products often contain added sugar.
A test published in the British Journal of Nutrition showed that reducing the amount of sugar in yogurt by replacing a portion of sugar with fiber can help reduce post-eating glycemic response.
Therefore, when buying yogurt, you should check the ingredient list and prioritize types with little or no added sugar.
Ready-made breakfast cereal
Not all breakfast cereals have the same effect on blood sugar. Some products contain a lot of added sugar and are processed at a high level. Consumers should check the amount of sugar, fiber and carbohydrates on the label before choosing.
Types of bread
Whole or multi-grain bread is often considered a better choice than white bread. However, the name on the packaging is not enough to assess the impact on blood sugar.
Blood sugar response also depends on the type of cereal and processing method.
You should prioritize bread made from whole grains, rich in fiber and eat it in moderation, instead of just relying on labels like "whole grain" or "healthy".
