As you have probably heard, breakfast is the most important meal of the day. Cereal is a fast easy to make breakfast that is loved all over the world.
But The question that brought you here is “can diabetics eat cereal?” and I am here to deliver the great news, yes! you can absolutely enjoy a bowl of cereal in the morning even with diabetes!
The trick is to be choosy with what you consume. Doctors have proved that eating breakfast that has high fat and protein and low carbohydrate content can positively affect blood sugar levels and help watch weight in diabetic patients.
Why am I telling you this? Well, some cereal is made up of exactly these components! Protein and fat tend to be heavy on the stomach, so you are likely to be full for longer resulting in a lower calorie intake over time!
The next time you think there is no time to prepare a healthy breakfast, think again! However, take your time before buying a certain brand, read the packaging and analyze the ingredients. Here is a complete guide on what cereal is safe for people living with diabetes.
Low glycemic index cereals
The glycemic index is a measure of how fast carbs raise blood sugar levels. Low glycemic index foods do not raise a person’s blood sugar levels.
Many cereal brands are made up of easily digestible carbohydrates. These carbohydrates are highly rated on the glycemic index. Fast digestion often results in a rise in blood sugar. Therefore, people with diabetics must be careful what brands they consume.
Can diabetics eat cereal? well, Here we compile a list of low glycemic index cereals that would make a perfect breakfast selection for diabetics!
- Low-sugar cereals. I shouldn’t have to tell you to avoid cereals that are loaded with sugars, right? Instead, Try consuming low glycemic index cereals like frosted cereals or whole-wheat cereal that are more nutritious and easy on blood sugar levels.
- Oatmeal: this low glycemic index cereal is the best high-fiber alternative for a diabetic person. You can add cinnamon, honey, or maple syrup to add flavor. As a diabetic person, steer clear from the over-processed instant oatmeal that is loaded with sugar or select one with low sugar levels.
- Fruit and nut cereal: cereals containing berries or dried fruit tend to be more nutritious and are definitely suggested for a diabetic person.
- Cereals with bran and whole grains: this cereal tends to have few carbs, high fiber, and less sugar compared to other cereal brands. Bran-based cereals take the medal when it comes to having the lowest glycemic index rating. Whole grains that are typically found in cereals include brown rice, buckwheat, whole cornmeal, wheat bran, whole wheat flour, wild rice, and oatmeal.
All that said, the healthiest cereal is Weetabix. And before you doubt it, Weetabix has the lowest fat content, saturated fats, salt content, and lower calories compared to other cereals. So, to answer your question, can diabetics eat cereal? Yes! Get yourself some Weetabix!
Worst cereals for diabetics
I don’t like pointing fingers but today is cheat day! Bid these brands goodbye and embrace healthier options if you would like to manage your blood sugar levels and control your weight.
Always look at the packet for the ingredients. Some ingredients to avoid include;
- Added sugar
- Artificial sweeteners and sweetened corn syrup.
- Refined flour, instead opt for whole grains
- Hydrogenated oils
Avoid the following snacks if you have diagnosed with diabetes. The conclusions have been made based on their nutritional value and sugar content.
Honey monster puffs, Kellogg’s Crunchy Nut Cornflakes have been named the worst cereals for diabetics. Both these kinds of cereal have a high percentage of fat, sugar count, salt, saturated fat, and calories.
Gluten-free cereal for diabetics
A lot of products are labeled gluten-free and you may be wondering, is gluten good for my diabetes?
Gluten is often found in grains such as wheat, barley, and rye. Gluten tends to cause inflammation in people with type 1 diabetes and celiac disease.
It can lead to discomforts such as abdominal pain, gas, fatigue, and muscle pain.
Gluten is associated with high-carb grains. High-carb foods are very dangerous to a diabetic due to the effect they have on blood sugar levels.
I cannot stress enough the importance of maintaining a gluten-free diet. Make sure you read the labels before making any purchases in your local supermarket. Unless you spot the “gluten-free” label assume that the substance contains gluten. This goes for pasta, cereal, beer, and baked delicacies.
Making the decision on which gluten-free brand to purchase depends on your preference and budget. It is important to consider the ingredients; make sure the sugar, protein content fits right into your medical plan, and whether the brand is certified gluten-free cereal.
In general, any food substance with less than 20ppm of gluten is labeled as ‘gluten-free”. Diabetics eat cereal that is sugar-free and gluten-free.
If you taking cereal as a base meal, select a brand that is high in protein and fiber. You can also use cereal that easily goes with complimentary protein and fiber such as nuts, seeds, quinoa, or eggs.
Here are the top takeaways:
- Select cereal with little or no sugar if you are trying to balance your blood sugar levels and maintain blood sugar levels.
- As a diabetic take note of the portion sizes of the meals you take; moderation is key. This way you watch your blood sugar levels and control your weight.
- Opt for highly nutritious, gluten-free cereals. Select cereal with oatmeal, bran, and whole grains and one with added fruits and nuts. There is a variety of gluten-free cereals with the same delicious taste that you love.
- Go for low glycemic index cereals. They are easy on blood sugar levels.
Cereal is a popular breakfast and late-night snack. If you make it a regular, make sure you get it right! Account for all your carb intake by taking the healthiest meals at all times.