A new study says milk when consumed with breakfast cereal may provide benefits for those managing diabetes.
A well-balanced breakfast of carbohydrates, protein and fats is considered key to starting the day.
鈥淚t鈥檚 important to include milk,鈥� said Marisa Aguillon, a dietitian and a certified diabetes educator with Parkland Hospital System. 鈥淲e tend to want to stay away because it鈥檚 high in carbohydrates. Carbohydrates tend to raise our blood sugar, so it鈥檚 important that we kind of be aware of how many portions we鈥檙e having of milk.鈥�
The study suggests milk 鈥� together with a cold or hot breakfast cereal 鈥� will leave you feeling fuller for a longer period of time in the morning.
鈥淭he dairy has protein and fats,鈥� Aguillon said, 鈥渟o it keeps your satiety longer. You won鈥檛 eat as much at your next meal.鈥�
Interview Highlights
About the study: In this study, they were talking about diabetes, but, in general, the recommendation is the same for . You want to have two to three servings of dairy a day. You want to see how that impacts your , whether you're Type 1 or Type 2.
Benefits and concerns about milk: It鈥檚 important to include milk. We tend to want to stay away because it鈥檚 high in carbohydrates. Carbohydrates tend to raise our blood sugar, so it鈥檚 important that we be aware of how many portions we鈥檙e having of milk. But usually, milk only has about 12 grams of carbs per cup, so looking at our glass and measuring the milk that we鈥檙e drinking day to day is important. The most important thing is having well-balanced nutrition breakfast in the morning. And including milk in important. It has very important nutrients that our bodies require.
Any specific type of milk 鈥� whole, soy, almond, low fat? That鈥檚 up to the patient. Everyone鈥檚 unique. We have different preferences. Some with diabetes may have lactose intolerance. So it鈥檚 really up to the person with diabetes to decide what to do. Of course, the recommendation is to go with a lower fat option, but also looking at the total grams of carbohydrates of the milk that you鈥檙e having. You can also have different forms of dairy. You can also have cheese or yogurt as well.
Recommended cereal: Something that has more protein in it like Special K or even hot cereal that has more almonds or things that are beneficial as well.
Remember your blood sugar: Look to see how these foods affect your blood sugar. If you have diabetes, it鈥檚 important to experiment with your body and understand, 鈥淚鈥檓 going to have this for breakfast,鈥� and then check two hours later and see how that's affected by blood sugar. Even with your cereal, it鈥檚 important to see how that affects your blood sugar.
Benefits of the milk/cereal combination: If you have protein in the morning, you will feel fuller for a longer period of time and that you wouldn鈥檛 be hungry as fast. The dairy has protein and fats, so it keeps your satiety longer. You won鈥檛 eat as much at your next meal.
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