Do you have diabetes and are looking for a healthy breakfast cereal option? This blog post will discuss the types of cereal that can be eaten in the morning to ensure a balanced breakfast and help blood sugar management. We will also determine what diabetics must focus on when selecting cereals or oatmeal.
In this Diabetic & Me article, you will learn about the following:
- How to turn a boring cereal into a mouth-watering breakfast cereal?
- What cereal is good for diabetics to eat?
- What cereal contains whole grains?
- Lost of ingredients to watch out for.
- Tips for selecting your cereal or oatmeal.
The #1 Best Cereal for Diabetics
During a morning rush, you rarely get a chance to have a proper breakfast, but eating cereal can be just enough. However, choosing the best cereal for people with diabetes is not easy.
Mostly, brands load their cereal with quick-digesting carbohydrates and sugars. Such carbs rate high on the glycemic index, meaning your body will break these down quickly and increase your blood sugar levels. Luckily not all cereals are the same. So, read on to discover more diabetic-friendly cereal options to have for breakfast without increasing your blood sugar.
How Can Diabetics Turn a Boring Breakfast Into a Mouth-watering Joy?
The first thing that people with diabetes should remember is that most breakfast cereals that are "sugar-free" might not always be the best choice since they might contain unhealthy artificial sweeteners. You should avoid low-sugar cereals because they can still contain a bit of sugar, and try to eat cereal with high-fiber content instead.
I eat 20 grams of oatmeal with unsweetened almond milk containing added calcium and 20 grams of dark chocolate for breakfast. Sometimes I also add half a banana. It keeps me good till lunch.
- You can select any hot cereal like quinoa, oatmeal, or any other whole-grain blend. For added fiber, you can add nut butter or chopped nuts. For example, you can have ½ cup of cooked oatmeal with chopped walnuts and ¾ cup of blueberries topped with cinnamon. With this cereal, you can also get additional protein and heart-healthy monounsaturated fats.
- But if you are not a very big fan of hot cereal. You can also choose cold cereal; however, you must be conscious of serving it. Always use a small bowl so you don't over-serve.
- It would help if you chose whole-grain wheat cereal or whole-wheat flakes cereal. Stay away from processed cereals.
- It's best to choose a cereal with six grams of sugar or less and three grams of fiber.
- Refrain from adding additional sugars, dried fruit, and other sweeteners like table sugar, honey, and agave. You can always use sweeteners for diabetics.
- Add one serving of high-fiber fruit to increase fiber, like raspberries, blueberries, and strawberries.
- Always add low-fat Greek yogurt or unsweetened Greek yogurt that will boost the protein content while reducing the carbohydrate content.
- People with diabetes eat cereal best with almond milk, unsweetened plant-based milk or soy milk.
What Breakfast Cereals Contain Whole Grains?
Breakfast cereal for diabetics should be whole grain with more fiber and a lower glycemic index. This is because apart from lowering blood glucose levels, this type of cereal is also packed with nutrients that promote weight loss and heart health! Hence, ensure that "whole grain" is written on the nutrition label or box.
If your favorite brand doesn't offer whole-grain cereals, you may have to try other options.
Examples of cereals that contain whole grains include,
- Brown rice
- Barley
- Whole grain spelled flakes
- Whole-grain buckwheat
- Whole corn/ cornmeal
- Wheat bran
- Whole-wheat flour
- Whole oat flour
- Oats
- White rice
- Quinoa
- Millet
Ingredients You Must Be Cautious of in Your Cereal
Always ensure your cereal doesn't contain high fructose corn syrup, sugar, or ingredients with more than five grams of sugar per serving. These cereals are often called "cereal crack" because they contain a lot of sugars and make it difficult to maintain blood glucose levels for diabetics.
If you want your cereal to be nutritious, avoid the ingredients below as much as possible. If the cereal is labeled "low-fat", then there will be some added sugar content to balance out flavor profiles, so stay away from those types! The best low-fat options include Kashi Go Lean Crunch Cereal (it has only two grams of sugar), Grape-Nuts Flakes (two grams), and Wheaties Breakfast Bar (four grams).
- Brown sugar, Raw sugar, Cane sugar
- Agave nectar, Honey
- Glucose, Fructose, Sucrose, Dextrose, Maltose, Crystalline fructose
- Fruit juice concentrates, Evaporated cane juice
- Syrup, Maple syrup, Malt syrup, High fructose corn syrup
- Molasses
What Is the Best Breakfast Cereal for Diabetics to Eat?
It was not easy to classify these cereals according to how healthy they are for diabetics. I mainly looked at the number of added sugars and carbohydrates they contain. According to Amazon ratings, some of the products score better, but it doesn't mean they are healthier for diabetics. That said, let's find out the best diabetic cereal on the market for breakfast.
1. Magic Spoon Cereal with High Protein, Low Carb, and Zero Sugar
- Total Carbohydrates: 10 grams
- Total Sugars: 0 gram
- Total Added Sugars: 0 gram
Looking for a healthier alternative to your favorite sugary breakfast cereal? Magic Spoon has you covered! This high-protein, low-carb cereal contains all-natural ingredients and zero sugar. It's perfect for anyone on the keto diet or living a low-carb lifestyle.
The variety pack includes four flavors: Fruity, Cocoa, Frosted, and Peanut Butter. Each box has 13 grams of protein per serving, making it a filling and satisfying meal or snack. You can enjoy Magic Spoon guilt-free with only 3-4 grams of net carbs and no sugar. All ingredients are non-GMO; no gluten, grains, soy, or sugar alcohols exist.
2. Three Wishes Sugar-Free Breakfast Cereal
- Total Carbohydrates: 17 grams
- Total Sugars: 0 gram
- Total Added Sugars: 0 gram
As someone always looking for healthier breakfast options, I recently tried Three Wishes Sugar-Free Breakfast Cereal, and I must say, I'm impressed!
One of the biggest selling points for me is the fact that it contains zero added sugars. With so many cereals on the market loaded with sugar, finding a product that doesn't sacrifice taste for health is refreshing.
The cereal has a satisfying crunch and a subtle sweetness from natural ingredients. At 17 grams of total carbohydrates per serving, it's also relatively low in carbs compared to many other breakfast kinds of cereal.
3. Nature’s Path Low Sugar Rice Puffs Cereal
- Total Carbohydrates: 13 grams
- Total Sugars: 0 gram
- Total Added Sugars: 0 gram
This perfect breakfast is organic and contains no artificial sweeteners—a complete package for your entire meal. Start your morning with a gluten-free diet and 100% whole grain. This cereal is for you if you are searching for complete vegan-based and natural food.
What makes this cereal ideal for people with diabetes is the content of fiber in it. Therefore, you do not need to worry about a sudden spike in your blood sugar. Moreover, it releases energy gradually over time. The best part is this cereal is rated one of the best because of its taste which means diabetics do not need to compromise on any taste while enjoying their favorite food.
4. Quaker Instant Oatmeal, Lower Sugar, 4 Flavor Variety Pack
- Total Carbohydrates: 18 grams
- Total Sugars: 0 grams
- Total Added Sugars: 0 gram
Enjoy diet food with every taste you take. This instant oatmeal comes in 4 different flavors and all the nutrients your body needs. If you are looking for a good source of fiber, then Quaker instant oatmeal is a great option for you. A good source of dietary food that maintains your blood sugar level while you enjoy every bite of your delicious breakfast.
Moreover, this oatmeal is rich in whole grains and low in saturated fat. The original flavor contains no sugars.
5. TGB Cinnamon Pecan Diabetic Friendly Granola
- Total Carbohydrates: 7 grams
- Total Sugars: 1 gram
- Total Added Sugars: 0 gram
Tired of that sluggish feeling after eating your breakfast? You will not feel sluggish after eating a bowl of this super light cereal. Hence, if you want a healthy whole-food breakfast that will not affect your blood sugar, look no further than this cereal. You will not feel hungry fast with this cereal as it slows digestion, minimizing the impact on blood sugar.
Enjoy a delicious breakfast with this cereal, especially in between meals. The cinnamon pecan apple crisp flavor is amazing. Serve it hot or cold. It fits both. It contains no sucralose or sugar alcohol as this product has no added sugar.
6. Diabetic Kitchen Almond Butter Granola Cereal
- Total Carbohydrates: 9 grams
- Total Sugars: 1 gram
- Total Added Sugars: 0 gram
This is the perfect cereal if you want the ideal pick to create fascinating desserts or have a great breakfast. A fantastic selection of granola, whether on a low-carb diet, keto, or LHCF, while maintaining your blood sugar level.
You can also enjoy this delicious blueberry granola parfait or apple crisp without affecting your diabetes. Interestingly, this is arguably the best cold cereal for diabetics, preferably with yogurt or almond milk for a keto and low-carb delight. However, you can also serve it hot and enjoy a healthy life without artificial sweaters and added sugars.
7. HighKey Zero Sugar Chocolate Cereal
- Total Carbohydrates: 11 grams
- Total Sugars: 1 gram
- Total Added Sugars: 0 gram
This perfect sugar-free cereal is highly recommended for everyone with diabetes. A delicious diet-friendly cereal is best with no added sugar or artificial ingredients. This option is great if you do not want to miss chocolate puffs.
With 10g of protein per serving, this is a perfect option that fulfills the absence of protein in your body. The crispy texture is perfectly shelf-stable and ideal for being on the go. You will easily manage your weight loss goals or blood sugar with this high-essential low-carb keto cereal.
8. Diabetic Kitchen Cinnamon Pecan Granola Cereal w/ No Added Sugar
- Total Carbohydrates: 8 grams
- Total Sugars: 2 grams
- Total Added Sugars: 0 gram
Good news for all the foodies and diabetics who want to enjoy food without restrictions. What more can you expect from this cereal? You can eat your heart's content while improving your health. Enjoy the flavor of everyone's favorite Granola. Users are super obsessed with its taste.
Do not worry about the nutrient content. It fulfills your demands of every nutrient without affecting your weight or creating spikes in your blood sugar levels. It's free of dairy, gluten, extracts, additives, or preservatives.
9. NuTrail™ - Keto Vanilla Strawberry Nut Granola Healthy Breakfast Cereal
- Total Carbohydrates: 11 grams
- Total Sugars: 2 grams
- Total Added Sugars: 0 gram
Make your first meal of the day exceptionally healthy and delicious. Keto-friendly and low-carb food is super easy to make, and you can enjoy additional flavors. All the nutrition and flavors are recommended and perfect for your diabetes.
Enjoy the ideal healthy meal with heavy yogurt or with almond milk. You can enjoy all the nutrients and satisfy your cravings completely.
10. Cheerios Low on Sugar Cereal with Whole Grain Oats
- Total Carbohydrates: 29 grams
- Total Sugars: 2 grams
- Total Added Sugars: 2 gram
A naturally flavored with the unavoidable taste of whole grain oats fulfills the demands of all nutrients in your body while providing you with a diabetic-friendly diet. Perfect for people with diabetes because Cheerio's is low on sugar content. Made without artificial flavors while providing you with complete gluten-free and low-on-sugar food.
What Should a Type 2 Diabetic Eat for Breakfast?
Great breakfast options for people with diabetes include oatmeal, whole-grain waffles, or cereal. Cereals with less sugar content and more whole wheat are recommended.
If you have a type 1 or type 2 diabetes diagnosis, then it's likely that breakfast is one of your most important meals. Eating healthy foods for breakfast will make it more enjoyable and also assist in balancing out your blood sugars for a more leisurely morning. So what should a type 2 and type 1 diabetic eat? Well, there are many options, some better than others, but this list will help you further.
Always consult your doctor before making any dietary changes in case something else occurs or if certain medications make it hard to process sugars properly. Once again, these options are not perfect, but they can help people who want to maintain stable blood sugars come at breakfast time!
Overnight Oatmeal or Regular Oatmeal
You can also try oatmeal, as it's high in fiber and will keep preventing high blood sugar. For people with diabetes who want oatmeal as their breakfast cereal, it's important to know that some types of oats can be really high in sugar, so they should go for steel-cut oats instead since these have a much lower glycemic index rolled or quick-cooking oats.
You may also want to avoid flavored instant oatmeals because these usually contain artificial sweeteners, which could lead to weight gain over time or other health problems like insulin resistance. Add unsweetened almond milk to regulate your blood glucose levels when eating oatmeal.
Spread
Spreads are a great option for breakfast, including peanut butter and other spreads. Nut butter is a healthy fat that will help your body absorb the nutrients in fruits, vegetables, legumes, etc...
Peanut or almond spread is perfect because it contains unsaturated plant fat, which helps with weight loss/control and adds an extra dose of vitamins!
Eggs
Another great breakfast is eggs. They contain a lot of protein, and egg white is a great source of healthy fat! You can serve it as poached, hard-boiled, or scrambled eggs. A large egg easily contains 6 grams of protein.
Fruit
You can also enjoy delicious fruit for breakfast. They are a great source of vitamins and minerals. It also contains a lot of fiber which is good for the digestive system! Adding them as a topping to your cereal is a great idea to make this morning meal even more nutritious!
Fruits are also very versatile and delicious! You can have them with yogurt, breakfast cereals, oatmeal, or as toppings on your whole-grain toast.
Frequently Asked Questions
Are Cheerios good for diabetics?
Cheerios is a well-known term in the world of diabetics. Cheerios are a sort of cereal that is low in sugar and fats and contain soluble fiber. In short, cheerios should be on your list if you're looking for a great breakfast. It helps in lowering LDL cholesterol levels. You can keep your blood sugar level low in the recommended target of 80 to 130 mg/dL. You should minimize your intake or choose low-sugar varieties like plain or multigrain.
Can diabetics eat Kellogg's cereal?
People with diabetes can eat Kellogg's cereal, but it's important to be mindful of the specific type of cereal and its nutritional content. Some Kellogg's cereals have high sugar content, leading to unhealthy blood sugar levels for diabetics.
What are the worst cereals for diabetics?
Diabetic patients are advised to consume whole-grain cereal and avoid high glycemic cereals like corn flakes, puffed rice, bran flakes, and instant oatmeal. Always avoid cereals containing refined grains and sugars as top ingredients.
What cereals have no sugar?
Some of the lowest glycemic index cereals include,
- Catalina Crunch Cereal.
- Three Wishes Grain-Free Unsweetened Cereal.
- Nature's Path Old Fashioned Original Rolled Oats.
- Barbara's Shredded Wheat Cereal.
- Magic Spoon Grain-Free Cereal.
Conclusion
Cereal is a type of food that many people enjoy in the morning. What you may not know is that there are cereals for diabetics available on the market today, but they might be difficult to find because supermarkets don't typically stock them. You should watch for low-sugar cereal options with whole grains, as this will help ensure your blood sugar levels stay stable throughout the day and avoid spikes in hunger later on. Oatmeal can also make a good breakfast if you prefer something warm over cold cereal or need more protein than oats provide. Remember these tips when stocking up on cereals for people with diabetes!
Last update on 2023-11-26 / Affiliate links / Images from Amazon Product Advertising API
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