 Hey guys, this is Dr. Ahmed Ergen. I'm an endocrinologist at the diabetes education specialist and a metabolism expert today I am talking about one of the best Alternatives to your cereal or even oatmeal. You're gonna talk about chia seeds Now chia seeds are a great alternative and we'll talk about this right now before we get into that guys Make sure you give a thumbs up make sure you subscribe Write comments ask questions and more importantly share these videos. Let's get started So guys definitely Cereals are not good for you. We know you know that now we tell people, you know, we can skip breakfast You don't have to have breakfast But if you're going to have a breakfast you can have a high protein or high fat breakfast Which keeps you full all day long But if you're not big into like eggs or cheese and stuff like that, then you may be like, oh well I like my cereal. Now some people will ask about oatmeal. Say, how is the oatmeal? Well, oatmeal is better than the cereal because cereals can have up to 80-90 hundred of glycemic index and the glycemic load can be 20 plus Now as you can remember Glycemic index below 55 is good But if you eat enough of it, then you're going to create a glycemic load So you are not only looking for a glycemic index of a food But also you are looking for a glycemic load So a very good example for difference for the glycemic index and glycemic load is a watermelon Watermelon has a high glycemic index but a low glycemic load The reason is that you have to have a lot of a watermelon to really spike your blood sugar because it's full of water There's a lot of dense foods that even if their glycemic index is not very high You may find yourself with a spiked blood sugar because of higher glycemic load So any glycemic load more than 10 is not good more than 20 is horrible And when you eat a cereal your blood sugar basically skyrockets and that's because of the glycemic index And if you eat a big ball of cereal, there's nothing that can hold your blood sugar down my friend Next thing is we talked about oatmeal. It's a very popular video We have you can watch that for more details about the oatmeal's the link below But the oatmeal's are better definitely better than cereal. You have to control your portion You can have a cup instead of a ball Okay, and if you put more protein like walnuts some cream or some whole milk will definitely slow the absorption of your Oatmeal glucose the carbohydrate that comes with it, but the better is the chia seeds So we do that a lot I mean my breakfast maybe twice a week during the week I end up eating chia seeds and the reason for that is now, let's say I work out work out in the morning I do a lot of cardio. I'm like hot. I'm sweating I'm trying to put my shirt on and you know sometimes keep sweating before I put my shirt on I'm looking to cool down and the best way is like I generally have a big appetite for Eggs like in the morning when you after a huge exercise, so I'm looking for something cool something nice So what we do is we soak the chia seeds overnight in whole milk And then by the morning the chia seeds will absorb all the water. That's in the milk And I retain the protein and fat in the milk as well and we put almonds, walnuts, etc To make it richer and believe it or not It becomes very nice and creamy and you can put some sweetener if you have a sweet tooth without being excessive and That is extremely helpful not only for your blood sugar, but also for your cholesterol Interestingly chia seeds have only have a glycemic index of one can believe that glycemic index of one and Since it absorbs so much water and it continues to absorb the water in your intestine as well So you're eating that chia seeds it expands in your intestinal system It makes you feel full for a long time Even if you didn't have a huge amount of protein or fat in your breakfast that chia seeds Even after a day of exercise, which I'm typically very hungry after keeps me full until late afternoon so that's amazing and Definitely it's not gonna spark your blood sugar because as I said the glycemic index is very low It attracts a lot of water So the whole volume of the load the glycemic load of the chia seed pudding is very low Now initially you may be like hey, you know what the hell is this? I like my cereal I like my oatmeal, but give it a try try and experiment different things. I love it I mean when I first tried chia seed pudding I loved it from the first time But if you don't in the first time try to tweak a few different things to see how you like it You can look at some recipes online or chia seed pudding Consistency you can determine how liquid or solid you want it to be but definitely I think it is one of the best breakfast ideas for my diabetic patients So what else chia seeds do chia seeds are also great to reduce your triglyceride level and LDL level Why is that because there's a lot of fiber and as you know the fiber in your diet? Binds the cholesterol that is in your intestinal system So very great addition if you also have a cholesterol problem Which most abetics do having chia seeds Incorporated in your daily breakfast routine or at least couple times a week Will be a great addition for your cholesterol management as well. So guys, we'll see in the next video Please ask questions write comments to give a thumbs up and we'll see in the next one