My Granddad had Diabetes, but I remember so well how his breakfast menu was never complete without his All-Bran cereal, and he would always find new ways to enjoy it.
A regular way to enjoy All-Bran cereal would be to add a glass of milk to a bowl of cereal but my old man wanted nothing like that. And after all these years, looking at his eating habits, I can’t help but ask myself Is All-Bran good for Diabetics? This article tells you what you need to know about All-Bran for diabetes.
All Bran: What is it?
In 1915, Kellogg in the U.S. made a significant breakthrough in one of their products and called it “Bran flakes”, but they didn’t stop there. Right after that, they went further to introduce another popular product which turned out to be a huge hit in 1916, known as the “All-Bran”.
All-Bran isn’t like your regular cereal, instead, it is a high fiber, and high bran from actual wheat combined in a cereal and from 1916 till recently, All-bran cereal has been advertised as a cereal that aids digestive health.
Sold in a regular red and green box, which was Kellogg’s brand color at the time, All-Bran cereal had some powerful ingredients, after all, they had to meet expectations somehow, so some of the main ingredients included in the All-Bran Original are;
- Wheat bran
- corn
- barley malt extract
- sugar
- salt
There were also added vitamins and minerals which included; vitamins B6, B5, B1, iron, and folic acid. The All-Bran flakes came in different varieties and some were made available to specific countries.
This means that you may not find “All-Bran Strawberry Buds” anywhere else in the world except Canada, and while you can easily find the “All-Bran Extra Fiber” in Norway, South Africa, Spain, etc, it’s hardly in Canada.
Is All-Bran healthy
The name doesn’t say it all, because, despite that, All-bran cereal is mostly whole grain wheat and not necessarily bran. It contains a moderate amount of fiber (15%) which is similar to 34% wheat bran, and sugar (18%) which is the second highest ingredient after the natural wheat bran (48%).
Based on their marketing strategy, A serving of All-Bran whole grain cereal was projected to provide you with minerals and vitamins (11 of them), and 60% daily value of iron, 50% daily value of folate, exciting yeah? But here’s the real deal;
Suppose you are looking to lose some weight, Eating Kellogg’s All-Bran cereal or any other Bran cereal may be a brilliant choice, because even though it is a cereal, it contains a good amount of dietary fiber that can promote satiety, boosts digestion, and also keep you full for a longer period, reducing the chances of eating all the wrong things as snacks in between meals, thereby managing your weight loss.
It also has a low glycemic index of 45 per serving, which means that it can reduce the risk of blood sugar spikes and also help you maintain your blood sugar level, also it reduces the risk of heartburn, bloating, constipation, and indigestion.
However, Aside from these benefits, If you’re trying to go on a gluten-free diet, it would be wise to avoid All-Bran because it’s a processed wheat, so it could cause some allergic reactions if ingested by a gluten-sensitive person.
Is All bran good for diabetics?
As a diabetic, you don’t necessarily have to avoid eating cereals forever, because not all cereals are the same. Post 100% Bran and Kellogg’s All-Bran cereal is one of those you can enjoy as a diabetic as they have the lowest GI amongst other cereals with a GI of 45 and a GL of 10 per serving (1 cup).
Usually, we Americans may prefer to have cereals for breakfast, but some of these cereals contain carbohydrates that your body breaks down fast, thereby causing your blood sugars to rise very quickly.
However, eating All-Bran cereals will help keep your sugar levels in check, and has the potential to help pre-diabetics recover.
Wheat bran or All-Bran cereals are also rich in nutrients that are vital for the body, some of which include; iron, folic acid, vitamin B12, etc. But you should also know why All-Bran may contain these Minerals and vitamins, it’s a no-no for most people because most of the vitamins and minerals are pretty synthetic and are basically what you can get from eating a lot of veggies in a healthier diet.
So my Granddad always requests that the cereal be added to his bread mix or muffin. His favorite would be the whole wheat muffin, made with All-Bran cereal for a sweet taste. So try to be versatile with your cereal, there are a lot of snacks you can incorporate them into for a better feel.
Final Thoughts
Though, having cereals may be a quicker option for you, remember that portioning is key, do not get carried away by the Low GI, and remember to have your veggies and have your All-Bran cereal along with a balanced and healthy diet. Have fun!
