Raisin bran is a type of whole grain that is also a good source of fibre. Good fibre reduces the risk of type 2 diabetes, which is a risk factor for heart disease. Raisin bran contains about four grams of soluble fibre. This is higher than the recommended amount for adults of 25g.
Raisin bran is a great alternative to white bread because it is a lower-fat, lower-calorie alternative. It has a similar nutritional profile as white bread, but with half the calories.
There is no evidence that raisin bran reduces the risk of type 2 diabetes.
In this article, we look at the benefits of raisin bran and the risks of eating too much.
What is raisin bran?
Raisin bran is a type of whole grain. It is a type of oat, and is a good source of fibre.
What does raisin bran contain?
Raisin bran contains about four grams of soluble fibre, which is higher than the recommended amount for adults. It also has a higher protein content than white bread.
The recommended daily intake for adults is 25 to 38 grams of fibre. In comparison, the soluble fibre content of 1.5oz of raisin bran is approximately nine grams.
The fibre in raisin bran reduces the risk of type 2 diabetes, which is a risk factor for heart disease.
What are the benefits of raisin bran?
Raisin bran is high in fibre. This is a good source of fibre, which is a good alternative to white bread. It is also a good source of other nutrients, such as protein and zinc.
Fibre is a type of complex carbohydrate that is found in foods, such as whole grain bread. It is also found in vegetables, legumes, and nuts.
A diet high in fibre can reduce the risk of type 2 diabetes and heart disease.
What are the risks of eating too much raisin bran?
The health benefits of fibre are offset by the calories contained in the product. Raisin bran contains about two teaspoons of sugar. This can be absorbed by the body slowly, or rapidly.
Raisin bran contains about 60 calories per 1.5oz serving. This is less than half the amount of calories in white bread. However, white bread has more sugar than raisin bran.
Eating too much raisin bran can cause your blood sugar levels to rise.
This can be dangerous for some people with type 2 diabetes, as it increases the risk of developing a condition called hyperglycaemia.
What are the side effects of eating too much raisin bran?
If you eat too much raisin bran, your blood sugar levels can rise. This can cause your blood glucose levels to spike. This can be dangerous for people with type 2 diabetes.
For example, eating too much raisin bran can cause your blood sugar levels to rise by 10 to 15 mmol/L. This can cause symptoms such as:
- Feeling thirsty
- Increased urination
- Increased hunger
If you have type 2 diabetes, eating too much raisin bran can cause:
- Blurred vision
- An increase in urination
- Increased heart rate
Eating too much raisin bran can also increase your risk of a serious health condition called hypoglycaemia.
This can cause these symptoms:
- Shallow, rapid breathing
It is important to check your blood sugar levels if you eat too much raisin bran.
What should you eat instead of raisin bran?
You should eat a healthy diet to lower your risk of heart disease and type 2 diabetes.
Some types of foods are better than others. For example, fruits are a good source of soluble fibre. The fibre in fruits can reduce the risk of type 2 diabetes.
Examples of the best fruits for a healthy diet include:
Other healthy foods include:
- Brown rice
- Brown lentils
- Nuts and seeds
- Whole grain bread
- Whole grain pasta
- Brown rice pasta
- Brown rice cereals
- Low-fat dairy products
- Fruit juice
You should also eat a healthy diet that is high in antioxidants. This includes:
- Dark green vegetables, such as broccoli, cabbage, spinach, and lettuce
- Orange and red vegetables, such as carrots, peppers, and tomatoes
- Nuts, such as almonds, walnuts, and pumpkin seeds
- Whole grains, such as whole wheat, quinoa, and oats
- Olive oil
- Beans and pulses
- Herbal teas
- Green tea
- Dark chocolate
- Red wine
It is important to get enough sleep. You should aim for seven to eight hours of sleep per night.
Many people feel tired after eating. You do not need to cut out food completely. If you do not feel hungry, you can have some of the following foods with your meal.
You can choose a healthy alternative to raisin bran with these foods:
- A salad or other vegetables
- Low-fat cheese
- Low-fat or fat-free milk
- Low-fat or fat-free Greek yoghurt
- A piece of fruit
It is a good idea to eat a healthy diet that is low in saturated fat, salt, and sugar. These are known as ’empty calories’.
You should also avoid foods that are high in trans fat and saturated fat.
It is important to maintain a healthy weight. This will help reduce your risk of heart disease and type 2 Diabetes.
The best way to do this is to eat a well-balanced diet. This involves a mix of:
- Eat raisin bran as a snack. If you have type 2 diabetes, you should eat less than two teaspoons of raisin bran per day.
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