Raisin bran is a type of cereal that is made from whole grains. Most types of raisin bran are also fortified with vitamins and minerals, which makes them an excellent source of nutrition. Because raisin bran contains some sugars, it can be challenging for people with diabetes to determine if it’s something they should eat or not. In general, there are many benefits to eating raisin bran regularly. Keep reading to learn more about whether or not you should have raisin bran as part of your diet if you have diabetes.
Is Raisin Bran Cereal Good For Diabetics?
There is no reason why a person with diabetes would not be able to eat Raisin Bran. Anyone diagnosed with diabetes should check with their doctor or health care team about what will work best for them, but it should be fine to eat Raisin Bran, as long as you are keeping within your blood glucose targets.
Should You Eat Raisin Bran If You Have Diabetes?
- As we’ve discussed, there are both pros and cons to eating raisin bran if you have diabetes. However, most people with diabetes can eat it, provided they consume the right amount.
- The amount of sugar in a single serving of raisin bran varies, but in general, people with diabetes should aim to get less than 10% of their daily calories from sugar.
- This means that if you eat 2,000 calories per day, you should get no more than 200 calories from sugar. A single serving of raisin bran has between 3 and 13 grams of sugar. So, if you have diabetes and eat a serving of raisin bran, you should aim to get no more than 13 grams of sugar for the whole day. Of course, this would depend on what else you eat, so be sure to keep your overall sugar intake low.
- Additionally, raisin bran contains fat and sodium, so you should be careful about how much you eat. If you eat a large portion of raisin bran, your daily intake of fat and sodium will likely go up. If you have diabetes, it is important to keep your overall fat and sodium intake low.
Why You Should Avoid Raisin Bran?
Raisin Bran is Extremely High in Sugars
A single serving of raisin bran contains as much sugar as eating five glazed donuts! This kind of added sugar isn’t necessary for a person’s health and can actually contribute to many unwanted problems like obesity, diabetes, and heart disease. The main source of added sugar in raisin bran is high fructose corn syrup. This is a highly processed sweetener that has been linked to obesity, diabetes, liver disease, and many other health problems.
Raisin Bran is Very Low In Important Nutrients
Raisin bran is extremely low in many important nutrients like protein and fiber. In fact, even the basic cereal without any added flavor only contains about one gram of protein per serving! Most people are surprised to learn that a 1/2 cup serving of raisin bran contains less than one gram of dietary fiber. Without sufficient fiber in your diet, your risk of constipation, heart disease, and certain types of cancers increases. Raisin bran is also extremely low in other nutrients including potassium, calcium, iron, and magnesium.
Raisin Bran is Loaded With Chemicals and Preservatives
Raisin bran is loaded with high fructose corn syrup, artificial flavors, and hydrogenated oils. What are these ingredients, exactly? What are the potential health risks of consuming them? And are they safe to put in our food? These chemicals have been linked to obesity and other chronic diseases. Many of them have also been found to cause toxic effects on the liver, nervous system, and other organs in the body. Some of these chemicals have also been found to cause allergic reactions and other types of toxicity in children.
Raisin Bran contains Very Little Whole Grain
A single serving of raisin bran only contains one gram of whole grain! This is a very low amount considering that many health organizations recommend consuming at least three servings of whole grain per day. Raisin bran contains very few whole grains despite the fact that it is marketed as a “whole grain” cereal. One of the reasons for this is that the grains are very finely ground. Unfortunately, a large amount of added sugar in raisin bran likely prevents the grains from retaining their shape. Most whole grains contain about seven grams of dietary fiber per one-cup serving. This is about double the amount of fiber found in raisin bran!
Pros Of Eating Raisin Bran
- As we discussed above, raisin bran is an excellent source of fiber. Fiber is important for many aspects of health, including blood sugar control, weight management, and digestion.
- Additionally, raisin bran contains numerous vitamins and minerals, including iron, which is important for many metabolic processes in your body. Raisin bran is also a source of antioxidants, which can help you avoid certain diseases. These are just a few of the many benefits of eating raisin bran.
- Eating raisin bran as part of a healthy diet can help you manage your blood sugar, reduce your risk of many diseases, and improve your digestion.
- If you have diabetes, you can benefit from eating raisin bran in many of the same ways.
Cons Of Eating Raisin Bran
- Unfortunately, raisin bran also contains some sugars. The amount of sugar in raisin bran varies depending on the brand and how many raisins are in the cereal.
- A single serving of raisin bran has between 3 and 13 grams of sugar. The exact amount depends on the brand you buy.
- Raisin bran also contains fat and sodium. While fat and salt aren’t harmful to everyone, they can be problematic for people with diabetes. Raisin bran also has a significant amount of calories, especially if you eat a large portion.
- A single serving of raisin bran has about 300 calories, so it’s important to keep portions in check if you’d like to avoid gaining weight.
- These are just a few of the cons of eating raisin bran. Although raisin bran is a healthy food, it also contains sugar, fat, and calories.
Tips For Eating Raisin Bran If You Have Diabetes
- If you have diabetes, you can enjoy raisin bran as long as you pay attention to the amount of sugar you’re getting and track your overall fat and sodium intake. Here are a few tips to make sure your diabetic diet is as healthy as possible:
- Keep your overall sugar intake low and try to avoid high-sugar foods. – Track your daily fat and sodium intake and aim to keep both as low as possible.
- Eat a healthy diet that is rich in vitamins and minerals and includes plenty of fiber.
- Stay active and make sure to wear a medical device if you need to.
- Stay in touch with your doctor and make sure to monitor your blood sugar regularly. These tips will help you make sure your diabetic diet is healthy and effective. If you eat raisin bran as part of a healthy, balanced diet, you can enjoy many of the benefits of eating raisin bran, whether or not you have diabetes.
Bottom Line
Raisin bran is a healthy and nutritious cereal made from whole grains. It is a good source of fiber, vitamins and minerals, and antioxidants. Raisin bran contains some sugar, but most types are low in sugar and can be enjoyed by most people with diabetes. If you have diabetes, be sure to keep your sugar intake low and track your daily fat and sodium intake. Eating a healthy, balanced diet can help you manage your blood sugar, reduce your risk of many diseases, and improve your digestion.
