Have you heard about Puffed Wheat? That’s is what we will cover in this article to particularly answer – Is Puffed Wheat Good for Diabetics?

Let’s start rolling…

Billions of people suffer from type 2 diabetes and need lifelong treatment. There is no denying the fact that the life of a diabetic patient is difficult. 

But we all have the potential to overcome difficulties. Right? Mandy Ingber, too once said, ” No matter what twists and turns your life offers you, your ability to be adaptable and flexible will help you to stay open to all of the hidden gifts that difficulty may offer.” 

What anyone with diabetes needs is effective management and control. Adopting healthy diet choices, having the appropriate portion sizes, and consuming meals at the best times are a few ways to keep diabetes under your feet. 

There’s a long list of healthy foods to consider as a diabetic patient. However, in this article, we will talk about whether puffed wheat is the right choice for your type 2 diabetes or not. 

If you wish to add puffed wheat to your diet but are confused about its effect on your diabetic health, you are on the right page. Before we proceed further, let us first see the constituents of puffed wheat. 

Constituents of Puffed Wheat! 

We have defined puffed wheat in another article. If you are not sure what puffed wheat is, then it is best to read that article by following the link.

Puffed wheat is a nutritious cereal (like honey nut cheerios) eaten as snacks and in breakfast or brunch.

How is it prepared? Producers prepare them by subjecting wheat kernels to high pressure. 

Have a look at the health benefits of puffed wheat!

1) Puffed wheat is full of iron and easily digestible. 

2) You can feed on it anytime! No constraints!

3) Puffed wheat is suitable for obese people too. The reason is it is light, dry, and low in calories. 

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Glycemic Index of Puffed Wheat

Now, the point is if puffed wheat is ideal for a diabetic patient or not.

To dig into the truth, let’s have a glimpse at the glycemic index (GI).

What is a glycemic index (GI)?  

  • It is a number allocated to foods. 
  • It represents how food affects blood sugar levels two hours after its consumption.

High GI shows that food causes an instant rise in blood sugar levels, whereas low GI shows food could get digested at a slow pace and hence has minimal effect on the blood sugar levels. 

High GI foods include:

Low GI foods include:

  • green vegetables,
  • carrots,
  • kidney beans,
  • lentils,
  • whole grains,
  • legumes, etc. 

Here we come to the glycemic index of puffed wheat!

Puffed wheat has an 80 glycemic index – just too bad for type 2 diabetes! 

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What Would Happen If You Consume Puffed Wheat? 

Consuming puffed wheat would leave you with worse health diabetes complications.

1) Skin Infections

2) Diabetic Retinopathy

This condition leads to the decay of the blood vessels of the light-sensitive tissue at the retina (eyes). It may also cause the loss of vision. 

3) Diabetic Nephropathy

It is also known as diabetic kidney disease.

A 33.34 % of the population lives with Diabetic Nephropathy. This condition affects the kidneys’ capacity to carry out the general tasks of eliminating waste products and additional fluids from the body. Even more, kidney failure may happen.

4) Cardiovascular Disease

In 2017, American Heart Association (AHA) claimed that cardiovascular diseases are the top reasons of death around the globe.

Cardiovascular diseases cover heart attack, stroke, heart failure, arrhythmia, and heart valve complications.

5) Diabetic Neuropathy

High blood sugar is a devastating condition that can injure all the nerves in your body. In diabetic neuropathy, the nerves of the feet and legs get damaged. 

6) Hyperosmolar Hyperglycaemic State (HHS)

The symptoms of this condition include persistent thirst, urinating often, alterations in your sight, and confusion. 

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Of course, you will never want to face these diseases occurring due to the intake of puffed wheat. But don’t worry, we have other better food alternatives for you to keep your diabetes under control. 

Top 8 foods for diabetics 

A healthy diet is the most effective pathway to fighting type 2 diabetes. Peek at the top foods to add to your diet plan. 

1. Vegetables

Lush green vegetables are the fountain of vitamins, minerals, and fiber.

Fiber and carbohydrates hold the power to make the body feel content. These will hinder you from overeating like animals. Thus, forget about the issues like obesity and high blood sugar levels.

What vegetables deserve of being in your shopping cart?

Green salads










2. Beans and Legumes

Beans and Legumes are full of fiber and proteins. You can also replace meat and cheese with beans and legumes.

The beans to pick are;

White beans


Kidney beans

Pinto beans


Note that beans and pulses require overnight soaking for better usage.

Furthermore, cooking beans can dump toxins in them as well as make them suitable for digestion. 

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3. Mouth-watering Fruits

Fruits with a lower Glycemic Index are:



Dried apricots

Pears, peaches





4. Whole Grains

Whole grains break down at a slower pace, which minimizes the chance of a rise in blood sugar levels.

Add the following whole grains to your pushcart:

Legume pasta

Wild rice


Whole grain bread



5. Dressings, Dips, Savors, and Seasonings

Those trying to regulate their blood sugar levels should go for dressings and sauces.

The finger-licking dressings options are:


Olive oil





Hot sauces.

6. Yummy Desserts

If your taste buds yearn for delicious desserts, you can add popsicles without added sugar, pure fruit popsicles, pudding/ice cream with low-calorie sweeteners.

Home-made fruit salad with zero added sugar is the perfect way to end your main course. 

7. Snacks for Mini-hunger

Snacks like home-prepared popcorns, non-sweetened nuts, carrots with hummus, and apples with almond butter are perfect to bid farewell to the mini-hunger. 

8. Drinks

Liquids like milk and juice soar blood sugar levels.

It is better to consume;

Unsweetened tea/coffee

Skimmed milk

Plant-based milk without sugar

Sparkling water.

Remember, doctors advise type 2 diabetic patients to avoid diet sodas. 

These foods are miracles when it comes to managing diabetes. My friend’s aunt is a type 2 diabetic patient who recently has turned her back towards a carb diet and followed a plant-based diet.

Guess what?

Her doctor cut off three prescription medications.

Isn’t it miraculous?

Seriously, food holds the healing power. 

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To end with, cut off puffed wheat if you are a diabetic patient. It will worsen your condition. There are plenty of food options to consider to improve your health and increase life expectancy.

Take food choices to heart if you are concerned about your health. Besides, mild exercising is just icing on the cake.