If you're used to an All Bran, might I suggest Fibre1 cereal as one of the recommended, low-GI, high-fibre options. I personally don't eat it (cereal, in general) but I hear it's good for the reasons just mentioned. It's high-fibre content offsets the carbs making a 1Cup portion amount to about
5 grams of carbs.
Ahhhh....then comes the milk. A food really, more than a drink. A high-carb food at that so, if you like your cereal with lots of milk, measure it - it can amount to as much as 5 grams of carbs. I honestly don't know about
soy milks and such so, just check the labels and measure how much you use (I always surprized myself when I did that - measured I mean
Protein is a very important aspect of a balanced diet. So is fat for that matter. Protein & fat give you sustainable energy and carbs give you a more immediate rush of energy. When carbs are eaten along with fat/protein, the blood glucose spike that would normally happen if eaten alone, is mitigated (spike reduced and spread over a longer period). Peanut butter is mostly fat & protein with some carbs. The fat/protein in the peanut butter slows down the absorption of the carbs (i.e. toast), thereby breaking your fast, giving you energy, satiating your hunger, and sustaining that energy for a few hours. Peanut butters are mostly the same - commercial ones often add icing sugar for consistency purposes. For a real treat, try almond butter (awesomely good for fibre & omega oils) or some of the other nut butters. They're actually "nut" butters - peanuts are actually legumes (beans).
Some breads are better than others but for the most part , breads are refined grains. High-carb food anyway you slice it. Some of the organic breads are less refined but most of us find their prices so prohibitive that we resort to making our own (if we must have bread), or as most of us do: eliminate/significantly reduce them from our diet
There are some pretty good low-carb options widely available but, I can't personally recommend one.
Crack and egg and whip it up a bit with a fork - it's about
3T if you measured it (a large egg). Eggs are all protein with some fat. They go right along with meat, poultry, fish, & dairy. A breakfast high in protein, with a bit of fat (e.g. olive oil is a "good" fat), and some carbs is what most of us strive for.
The formula you are referring to is a calculation based on your current height & weight and how many calories a day you need to maintain/decrease/increase that level. Of those determined calories - the current recommendation from the food & nutrition folks, is that 50% of those calories should come from/be made up of carbs, 35-40% from protein, and 10-15% from fat. Those are guidelines and don't necessarily apply to most of us non-normal, diabetics here. There are good carbs and bad carbs and most of the good are found in natural products (veggies, fruits, beans, etc) and the bad usually come out of a box
30% of my diet is carbs (I love french fries) but portion control is key to balanced eating.
Ramble away! As you can tell, some of us like to ramble on, too
- Phishbowl (Type 1 since Jan'05 - Levemir, NovoRapid)
"What's Not Measured Is Not Managed"
"It is impossible for a man to learn what he thinks he already knows"-Epictetus