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https://www.bluecircle.foundation/food/1-cup-of-bran-flakes
1 CUP OF BRAN FLAKES
CARBS
45g
PROTEINS
7g
FATS
1g
Bran flakes are high in carbohydrates and may not be advisable for individuals managing diabetes with a low-carb diet.
Quantity: 1 cup (90g)
Glycemic Index: 74
Glycemic Load: 29
Fiber: 7g
Key Nutrients: Fiber, iron, B vitamins
Health Impact: High carbohydrate content can lead to significant blood sugar spikes and require careful insulin management.
💉 Suggested Bolus
Consider pre-bolusing or using a dual-wave bolus to manage the rapid glucose rise.
🍽️ Best Paired With (Veg)
- Avocado – Rich in monounsaturated fats that can help to slow digestion and reduce blood sugar spikes.
- Spinach Salad – Low in carbs and high in fiber, aiding in steady glucose levels.
🍽️ Best Paired With (Non Veg)
- Grilled Chicken Breast – Provides high-quality protein that helps in moderating blood glucose levels.
- Boiled Eggs – Contain fats and proteins that contribute to a slower rise in blood sugar.
🥄 Smart Substitutes
- Chia Seed Pudding – Provides a high fiber content that helps in slowing down glucose absorption, reducing blood sugar spikes.
- Flaxseed Meal – Offers a good source of omega-3 fatty acids and lignans, which can help in managing blood sugar levels.
- Almond Flour Porridge – Low in carbohydrates and high in healthy fats, helping to maintain stable blood glucose levels.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as low-carb options digest slower.
- 30–60 min: Stable blood sugar due to slow digestion and absorption of fats and proteins.
- 2–3 hr: Continued stability in blood sugar, preventing late postprandial spikes.
“Many in the low-carb diabetes community find that focusing on whole, unprocessed foods not only helps in managing blood sugar levels but also improves overall health.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Mix with nuts and seeds to increase fiber and healthy fats, reducing overall glycemic load.
🤔 FAQs about 1 CUP OF BRAN FLAKES
Can I eat bran flakes if I am on a low-carb diet?
Bran flakes are higher in carbs; consider lower-carb alternatives like chia seed pudding or almond flour porridge.
How do high-fiber foods affect blood sugar?
High-fiber foods slow down the digestion of carbohydrates, leading to a more gradual rise in blood sugar levels.
Have a question about 1 CUP OF BRAN FLAKES or any other topic related to diabetes?
Schedule a free session with one of our trained peer supporters who live with diabetes.
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