Low in fat and high in carbs, cream of wheat makes a perfect, comforting breakfast for the winter months. This porridge was first introduced in 1893, created by millers in Grand Forks, North Dakota. Cream of wheat is quick to prepare and can be flavored in many ways by adding different toppings, such as banana, berries, dried fruits, nuts, applesauce or yogurt.
Nutritional Information
Plain instant cream of wheat, prepared according to the instructions, contains approximately 24 g of carbohydrates and 1.1 g of fiber per 3/4-cup serving, while the slightly coarser variety, which takes about 2.5 minutes to cook, contains 21 g of carbohydrates and 1.3 g of fiber for the same serving. Flavored packets containing added sugar are now available and provide 29 g of carbs and 0.4 g of fiber per packet. Cream of wheat is high in carbs.
Glycemic Index
Cream of wheat is a fast carb, according to its glycemic index value, which corresponds to 66 for regular cream of wheat and 77 for instant cream of wheat. The glycemic index is used to determine how quickly carbohydrates are digested and absorbed. A value above 70 is considered high, while a value between 56 and 69 is considered medium. In the case of cream of wheat, the more processed it is and the less time it takes to prepare it, the higher its glycemic index. Instant cream of wheat definitely is a fast carb, as is regular cream of wheat because of its borderline high glycemic index.
Using Fast Carbs
Consume fast carbs before exercising. For example, if you plan on hitting the gym, going for a walk or riding your bike to work after breakfast, cream of wheat is a good option to have in the 30 to 60 minutes before you start moving. However, if you do not intent to exercise shortly after eating a fast carb like cream of wheat, your blood sugar levels may spike and then drop quickly, leaving you feeling hungry, cranky and tired. Carbs with a high glycemic index are associated with weight gain as well as uncontrolled blood cholesterol levels and diabetes.
Slow Carb Options
If you prefer to avoid fast carbs, you can still have hot cereal for breakfast. Swap your cream of wheat for a bowl of old-fashioned oatmeal or steel-cut oats, which are slow carbs. However, avoid instant oatmeal because it is a fast carb, just like cream of wheat. Use slow carb toppings with your old-fashioned oatmeal of steel-cut oats to help you maintain your energy levels, and blood sugar levels, more stable between your meals. For example, you can add peanut butter, almonds, a diced apple or pear, raspberries, blueberries, cottage cheese or plain yogurt.
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