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This is an archive article published on July 24, 2024
Is muesli and milk good for blood sugar control?
Keep certain parameters in mind to make the ideal bowl
Muesli can be served cold with milk or yogurt or soaked overnight to create a creamy texture that's rich in taste without sacrificing its health benefits. (File)
Muesli is a healthy mixture of raw oats, nuts, seeds and dried fruits. Unlike many traditional cereals that are heavily processed and often loaded with more carbs, muesli offers a more natural alternative. The grains in muesli are typically unrefined and, therefore, retain their nutritional benefits. Many cereals rely on added sugars for flavour; however, the sweetness of muesli comes from the dried fruits it contains. This boosts the fibre content of muesli.
WHY MUESLI HAS BECOME A BREAKFAST FOOD?
Muesli can be served cold with milk or yogurt or soaked overnight to create a creamy texture that’s rich in taste without sacrificing its health benefits. This versatility makes it appealing for those looking to enjoy breakfast while maintaining healthy eating habits.
Muesli is also rich in essential vitamins and minerals. Magnesium supports muscle function and energy production while zinc boosts the immune system. Additionally, muesli offers healthy fats from nuts, promoting heart health. Its complex carbs provide sustained energy without causing rapid spikes in blood sugar. Moreover, many brands of muesli offer variations with added superfoods like chia seeds or flax seeds, enhancing its nutrient density even further.
CAN PEOPLE WITH DIABETES HAVE MUESLI WITH MILK?
Yes, people with diabetes can enjoy muesli and milk but it’s essential to choose wisely. Not all mueslis are created equal. Some varieties contain added sugars that can spike blood glucose levels. Swap out regular milk for nut milk, which is lower in lactose and provides beneficial nutrients.
One should opt for unsweetened or low-sugar options and look for whole grain oats as the primary ingredient. These provide slow-releasing starches that help maintain steady energy levels throughout the morning and also keep the sugars normal. Studies conducted on the effect of muesli at breakfast on carbohydrate metabolism in patients with Type 2 diabetes showed lower glucose and insulin levels with muesli. So there is reduced insulin requirement and improved insulin sensitivity in people with diabetes.
When paired with milk, this combination of muesli and milk offers a balance of carbohydrates and protein. Protein helps keep you fuller longer while stabilizing blood sugar levels.
Muesli has a glycaemic index (the rate at which sugar is released into the bloodstream) between 50 and 60, which is considered on the lower side of the spectrum. It should also be free from artificial colours, preservatives and maintain low salt levels.
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One should monitor portion sizes. A small bowl is often sufficient to reap the benefits without exceeding the carb limits. Consider adding nuts or seeds for extra healthy fats and fibre, which further aid in controlling post-meal sugar spikes. You could also add fresh fruits for natural sweetness without the excess carbs.
Incorporating muesli into your morning routine not only offers health benefits but also introduces variety. Whether enjoyed with milk or plant-based alternatives, there are numerous ways to make it enjoyable while staying mindful of added sugars and excessive salts.
(Dr V Mohan is Chairman, Dr Mohan’s Diabetes Specialities Centre, Chennai)
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