|
Issue No. 036 · Cereal
Keep the bowl. Swap the box.
Three cereal swaps that cut the GI by up to half. Breakfast stays on the table.
|
|
I grew up on cereal.
My doctor told me to quit it… but nobody mentioned that some cereal boxes raise blood sugar about twice as much as others.
So I pulled the GI tables, and here are three swaps that keep the spoon in your hand.
|
|
🍚
Rice Krispies
82
GI score
|
-49%
Lower GI
|
🌾
All-Bran
42
GI score
|
|
|
Rice Krispies are rice puffed open with heat and air, so your gut breaks that starch down almost as fast as plain glucose, while All-Bran keeps dense chunks of bran that slow the whole bowl.
In other words, a puffed grain is a grain that’s half digested before you pour the milk.
|
|
SPONSORED
How To “Unclog” Your Follicles And Grow Thicker Hair
Hormones, genetics, stress, aging…
They’re all blamed for hair loss.
New research shows the “cause” doesn’t matter.
Yet what does is the bottleneck that stops hair from growing: Clogged follicles.
See, when hair follicles are clogged with dead skin, hardened oils, and other gunk…
Yet once you clear this “Follicle Clog”…
Your hair’s thickness, health, and volume surges back to life.
In fact, a “Follicle Clog” clearing technique we developed is linked to a 32% reduction in hair loss.
Terri, who tried it, said: “There’s way less hair in the drain. It’s actually staying on my head.”
If you’ve struggled with thinning hair for years… and would love to see baby hairs growing again…
I show you how to “unclog” your hair follicles in this short video:
To hair that shines with beauty, grace, and vitality.
|
🌽
Corn Flakes
81
GI score
|
-25%
Lower GI
|
🍇
Raisin Bran
61
GI score
|
|
|
Raisin Bran carries more sugar per bowl than Corn Flakes, and it still scored 20 points lower on the GI scale.
That’s because about half of that sugar is fructose, which barely moves blood glucose, and the bran may slow the starch that’s left.
The sweeter box won this round.
|
|
⭕
Cheerios
74
GI score
|
-23%
Lower GI
|
🥜
Plain muesli
57
GI score
|
|
|
Cheerios start as oats, but the oats get ground into dough and pushed through a hot machine, while plain muesli keeps the oat flakes whole so your body has to work for every bite.
The oat never changed… the factory did.
GI scores are lab averages, and brands vary by country, so your own monitor may read higher or lower. This is general info, not medical advice. Talk to your care team before changing meals or diabetes meds.
|
| 🔬 |
Where this comes from: GI values are from the International Tables of Glycemic Index (Atkinson et al., Diabetes Care, 2008) and the University of Sydney GI database: Rice Krispies 82, Corn Flakes 81, Cheerios 74, Raisin Bran 61, muesli 57, All-Bran 42. A 1996 study in young adults with type 1 diabetes (Wheeler et al.) found unsweetened flaked corn cereal left blood sugar higher at the 3-hour mark than the sweetened version. And a July 2026 test by Hong Kong’s Consumer Council found over 80% of the cereals it checked hit the high-sugar mark, which is why I read the GI along with the sugar line. |
|
|
They told you to quit cereal.
I just changed the box.
|
|
|
|
|
★ Welcome to the revolution
Jackie
|
|
