Look closely inside your kitchen cupboards.
Do you see any cold breakfast cereals there: fruit loops, rice crispies, corn flakes, shreddies, waffle crisps, grape nuts, corn pops, lucky charms? Do those end up on your table while you continue to feel tired, hungry and struggle with weight?
Wrong hypoglycemia diet?
If you said yes to the above you have just discovered a very likely cause of your hypoglycemia symptoms misery: breakfast cereals. If you struggle with hypoglycemia symptoms and still eat cold breakfast cereals you are on a WRONG hypoglycemia diet.
Below are blood-sugar stabilizing smoothie recipes. Download your personal fridge chart with the smoothies and start enjoying your blood sugar friendly breakfast right away.
Breakfast cereals have been promoted as a healthy choice. That may be so if your only goal is to deal with persistent constipation.
However, if your goal is to stop weight gain, hunger, bloating, fatigue, hypoglycemia symptoms and get healthier do not look at your boxed cereals as your friends. They do not belong to a healthy menu or any type of hypoglycemia diet.
Hypoglycemia diet breakfast?
There are many reasons why I do not eat breakfast cereals. They can be irritating to intestinal walls, loaded with pesticides, carry unhealthy chemical additives, present poor nutritional value, and most of all they contribute to erratic sugar and hypoglycemia symptoms.
Breakfast cereals can be worse than white sugar when it comes to blood sugar control. Due to their excessively high glycemic index, a measure of blood sugar spiking, breakfast cereals can disrupt blood sugar even in a healthy individual.
Worse than sugar?
Below is just a sample of breakfast cereals glycemic index (GI). Notice that all of them have higher GI numbers than table sugar. Higher numbers indicate faster sugar flux into the blood, which has higher potential of promoting hypoglycemia symptoms.
The glycemic index numbers below are already adjusted to added milk.
- Table sugar (sucrose): 61
- Quick oats: 65
- Fruit Loops: 69
- Special K: 69
- Cherrios: 74
- Grapenuts 75
- Coco Pops: 77
- Shredded wheat: 83
- Rice Chex: 89
- Cornflakes 92 ref
Size does matter!
Your breakfast portion size DOES matter. ½ cup of breakfast cereals will not as disruptive to blood sugar as a heaping bowl. Did you know that a serving size of cereals is equivalent to ¾ cup? Any amount of sugar or carbohydrates that is listed on the label will be listed only for 3/4 cup. Not less, not more.
- Do you know your cereal portion?
- Do you know how big your bowl is?
- Are you aware much you really eat?
Most people don’t know, they never measured and never cared to. And this is exactly where the problem is. According to diet diaries of my patients a vast majority of people tend to eat 1.5 to 2 cups of cereals at one sitting. That seems to be a satisfying portion.
Below is a cheat sheet with hypoglycemia tips. The sheet is specially formatted to end up on the fridge door.
But how that this relate to your health? Doubling or tripling the portion doubles and triples the amount of carbohydrate, and therefore sugar you eat.
Hypoglycemia diet for kids and diabetics
If the facts above made you think, consider that not only you are prone to hypoglycemia symptoms. Think about your unfocused kid, always tired partner, cognitively declined parents, overweight friends, and cranky neighbors.
They are all likely suffer from hypoglycemia symptoms with zero awareness of it. Learn what it means to have hypoglycemia symptoms and how to structure effective hypoglycemia diet from the links below:
Maybe you are a diabetic? Are you tired, overweight and have difficulty stabilizing sugar? Are you fatefully following “healthy” guidelines of low fat whole grain breakfast hoping for better health? It is time to change your havoc-promoting diet consisting of cold breakfast cereals and low fat milk. Apparently it is not working!
Stabilizing blood sugar has major health rewards. Eliminating breakfast cereal habit may be just the change you need. Starting with blood sugar stabilizing breakfast instead of cereals may be a strong point for your hypoglycemia diet.