Oatmeal vs Wheat Bran Cereal – Which is Better for Diabetics?
We’re putting two of the most popular breakfast classics into a head-to-head showdown!
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Which of these two is better for diabetics, and what effects do they have on your glucose levels?
1) Wheat bran is made from the hard outer shell of the wheat plant. When it’s processed, this product becomes a byproduct called bran. Wheat bran is rich in various nutrients… Such as fiber, iron, and thiamin!
2) Wheat bran is an excellent source of plant-based protein. In fact, a one ounce serving supplies about 4 and a half grams. So while the insoluble fiber within wheat bran may not directly slow your digestion, its protein can work in this manner. Thus, wheat bran can still help your body slow the release of glucose into your bloodstream.
3) A one ounce serving of wheat bran can contain: 16% of the recommended daily intake for IRON, 28% of the RDI for PHOSPHORUS, 31% of the RDI for SELENIUM, 43% of the RDI for MAGNESIUM, and a whopping 160% of the RDI for MANGANESE.
4) Manganese is an antioxidant that can fight free radical damage and lessen inflammation. Plus, it has been shown to aid insulin secretion and blood sugar stabilization.
5) Oatmeal comes from oats that have been de-husked, steamed, and flattened. Oatmeal can be found in several delicious varieties, including steel-cut, rolled, and ground oats.
6) A typical one-cup serving of cooked oatmeal can supply over 160 calories, with 3.5 grams of fat and 6 grams of protein. It also contains approximately 32 grams of carbohydrates, with just 4 grams of dietary fiber.
7) A one-cup serving of cooked oatmeal contains 5% of the recommended daily intake for potassium, 12% of the RDI for iron, 16% of the RDI for magnesium, and 18% of the RDI for phosphorus.
8) Oats also supply other important nutrients, including zinc, folate, and vitamin B1, otherwise known as THIAMIN. Multiple studies show that thiamin is excellent for those suffering from diabetes, as it has the ability to reduce high blood pressure, lower blood sugar, and improve insulin levels.
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A Better Comparison Would Be Oat Bran To Wheat Bran !!!
What’s wrong with good old bacon and eggs without the toast? Won’t spike your sugars at all.
Both probably cause quite a rise in blood sugar
I avoid oatmeal because I was told it spikes my blood sugar so I just avoid it. Vegetables, proteins, and healthy fats are preferred.
I can’t eat wheat bran without sugar. It tastes like eating tree bark so I have to add lots of raisins. Oatmeal tastes good with just milk and a teaspoon of low sugar apricot preserves. I also find that oatmeal helps me maintain regular bowel movements, while wheat bran gives me gas and loose bowel movements. I also have lost more weight on oatmeal than wheat bran and the former has helped maintain my diabetes.
I love this wonderful explanation thanks the lot
I love oatmeal, but it spikes my blood sugar…even just 1/2 a cup…
Oh, no! I recently started eating steel cut oats for breakfast, as it was recommended in another video I watched. I add some fresh fruit, but only sometimes. I like it better plain.
Can’t eat either. Best thing for diabetics is to avoid both of these…
It maybe a winner but to me in my opinion. Which is the less process products. I’m trying in a simple way. Eat less process foods. Oatmeal is less process than the wheat bran cereal and it definitely depends on what you pair the oatmeal toppings. It might be a bit more work for eating oatmeal. But I find it”s worth it. Plus test yourself before and after eating breakfast to see what effect your breakfast has on you if you have type 2 diabetes and then avoid or change up your breakfast for the glucose spikes. Not any fresh fruits. But some fruits with the skin on can beat wheat bran cereal along with cinnamon. Test yourself. Important.
Very helpful program ! Can you do the comparison of oak bran and oak meal please ?!
Try Dr. Berry on youtube. The owner is deleting the truth here.
Try Dr. Berry on youtube. The owner is deleting the truth here.
Try Dr. Berry on youtube. The owner is deleting the truth here.
Try Dr. Berry on youtube. The owner is deleting the truth here.
Try Dr. Berry on youtube. The owner is deleting the truth here.
Try Dr. Berry on youtube. The owner is deleting the truth here.
Try Dr. Berry on youtube. The owner is deleting the truth here.
Try Dr. Berry on youtube. The owner is deleting the truth here.
I don’t think wheat bran tastes like cinnamon at all
@minus thanks
You are welcome Lily!
PS They can be combined to work more effectively. Stay away from wheat bran in a cereal box—-heavily processed. Buy wheat bran from bulk food store and blend with oatmeal for a best option.
I mix about equal amounts of unprocessed oatmeal and wheat bran and boil them in water for a short time.
My Breakfast: Oats with water + a glass of organic beetroot juice mixed with sauerkraut juice and a squirt of cider vinegar.
Is it healthy if you don’t eat any breakfast at all and eat lunch at dinner
Be careful about low-sugar preserves. I enthusiastically bought two jars of Smucker’s sugar-free preserves, thinking they were really free of sugar. Actually, they were sweetened with maltodextrin, which has twice as high a glycemic index as table sugar, but because of a legal loophole, can be used as the sweetener in “sugar-free” foods. When I read about that, I stopped using the preserves. Corn syrup is another additive that’s a sneaky way of putting sugar in “sugar-free” food. Many other products that claim to be “sugar-free” actually aren’t.
@Isaac P. Pearson This is their brand that comes in a smaller jar and has less sugar than regular preservates. There is no other sweetener listed in the ingredients. I also take apricots in cans, rinse, and crush them. I put them in plastic containers, and I stir in 1 teaspoon for each cup of cooked oatmeal. Unfortunately, I’ve had to eat quick oats from the food bank because I can’t afford the steel cut oats. Grocery prices in my area have risen too much for my social security income.
@Kat Heymann I know the Smucker’s product you’re referring to. In fact, I was at the supermarket today and looked at their sugar-free preserves and then found the smaller, low-sugar jar you described. You’re right. It has lower sugar and no other sweeteners.
I like your method of draining, rinsing and crushing canned apricots, and then using them to flavor instant oatmeal. I’ve been using half a banana for that, but I’ll try your idea. Apricots go very well in oatmeal and your system is a good way to use them without a lot of sugar. My parents cooked dried apricots in oatmeal for many years.
I’m sorry to hear that you have to use instant oatmeal at a food bank. It’s not as healthy as steel cut oats. I’ve been eating rolled oats for decades, but my older brother has introduced me to steel cut oats. They’re more delicious, have a better texture and apparently are healthier than rolled or instant, and I can afford them – at least for now.
Yes. Prices are shooting up now, under the wise leadership of Chairman Joe.
Take care.
NONE.
And that’s the hurtful truth.
Carbs and grains for diabetics (except veggies – btw corn is kinda grain) will not get you any better.
IF and keto are the way to go. But I bet no one believes me…. your life, your choice.
Both probably better than your steak
Both make your a1c drop
@Grandpa Павлески false information, both will make your A1c higher if eaten in regular servings but not very small amounts.
Eggs and bacon are unhealthy and loaded with cholesterol.
Oatmeal is terrible for diabetics – end of story. A diabetic should be striving to minimize net carbohydrate intake, while consuming healthy sources of fat and protein. If you look at the nutritional information for most instant and even steel cut oats, you’re going to see quarter-cup servings containing 20-30g of carbs with 4-6 grams fibre or less. Unless you’re a prediabetic or a type 2 diabetic in remission, that’s going to spike your blood sugar. It’s baffling to me how some nutritionists push whole grains and fruits onto diabetics, with some even claiming that they won’t have a huge impact on your blood sugar. For those pushing fruit on diabetics: natural sugars are still sugars; the distinction is meaningless for diabetics concerning the impact on blood sugar. You can get your vitamins, minerals and antioxidants from vegetables and other sources.
Wheat bran, on the other hand, has a very high fibre-to-carb ratio and will not spike your blood sugar unless you’re doubling or tripling the recommended serving. Most wheat brans will yield a net carb value of around 6 grams, which is astounding. Stay away from oatmeal and have a quarter-cup of wheat bran with sugar-free almond milk, chia seeds and almond butter for an extremely nutritious and filling meal that is high in fibre and low in saturated fat. If you wish, you can add some cinnamon or cocoa powder for additional flavor.