People who receive a diabetes diagnosis may have concerns about how it will affect not only their health but also their lifestyle. They may worry that they will no longer be able to eat the foods they enjoy, including those high in carbohydrates, such as cereal. Show However, there are many types of cereal that people with diabetes can eat without worrying, as long as they take a few things into consideration. Many cereals are high in carbohydrates, which can cause blood glucose levels to rise. For this reason, it is advisable that people living with diabetes eat cereal and other high carb foods, such as pasta, less frequently. Choosing the right cereal, such as one that is high in fiber and does not contain a lot of added sugar, can allow people with diabetes to enjoy this food more often. In this article, we discuss the best types of cereal for people with diabetes to eat, as well as ingredients to look for or avoid. People with diabetes do not have to eliminate specific foods from their diet. Instead, the goal should be to eat a balanced, nutritious diet high in whole foods, while occasionally enjoying treat foods. Most cereals are high in carbs and sugar, both of which can raise blood glucose. Therefore, although people can enjoy certain cereals as an occasional treat, they may wish to consider low carbohydrate options to help manage diabetes. A 2015 international scientific consensus article notes that foods with a low glycemic index and load may help prevent and manage diabetes by improving glycemic control. Additionally, a 2019 review concluded that foods and beverages higher in these values might contribute to type 2 diabetes. People with diabetes who wish to continue eating cereal can consider the following strategies:
Learn about alternative breakfast ideas for people with type 2 diabetes. Although some cereal options may appear healthy, it is advisable for people to check nutritional labels and ingredients lists for added sugars and unhealthy fats. People can also see whether cereals contain added protein and fiber, both of which can help with blood sugar management. Healthier breakfast cereal options will typically contain whole grains and be lower in sugar, fat, and salt. Examples may include oats, wholewheat cereal biscuits, shredded whole grain pillows, and unsweetened grain-based cereals. People with diabetes can best manage the condition by:
Although many cereals contain lots of sugar, which people with diabetes are best to limit to an occasional indulgence, some are rich in fiber and other nutrients. Choosing these foods can help control appetite. Beneficial ingredients to look for include:
Studies from 2019 and 2020, which involved individuals living with type 1 and type 2 diabetes, respectively, suggest that adopting a fiber-rich diet may help lower fasting blood sugar and HbA1c levels. HbA1c refers to a person’s average blood sugar levels over 3 months. Some ingredients to avoid in cereals include:
Cereals, especially those for children, can be very high in sugar. An analysis by the Environmental Working Group found that the average serving of cold cereal contains 9 grams of sugar. When choosing a breakfast cereal, it is important to check the carb content on the label, as some seemingly healthy cereals are still very high in carbs. Having a high carb content is not necessarily bad, but for people with diabetes trying to monitor their carb intake, consuming a single bowl of cereal may take them very close to their daily overall carb limit. Learn more about diabetes meal plans. Eating smaller portions can help people with diabetes better control their blood glucose levels, especially when they eat higher carb foods, such as cereal. People with diabetes should not make portion decisions based on the size of the bowl, as this may mean eating very large portions. Instead, they should look at the portion size listed on the food’s label and measure this amount or less. People can use other strategies to help create appropriate portion sizes. For example, they can eat a snack-sized amount of cereal between meals rather than having a full serving as a main meal. Alternatively, they can still eat cereal for breakfast but opt for a smaller portion and add other ingredients that are high in protein and fiber. The glycemic index refers to a scale that ranks foods according to how quickly they may raise a person’s blood sugar. The glycemic load is a different measurement that also accounts for the serving size. Some nutrition experts suggest that these scores can be helpful for improving glycemic control in individuals living with diabetes. However, other health experts believe that it may add an unnecessary layer of complication and suggest that people instead focus on the total amount of carbohydrates in food. As such, people living with diabetes may wish to consider following a low glycemic diet, which involves including low glycemic foods, such as nonstarchy vegetables, while avoiding high glycemic foods, such as white bread. Eating a balanced diet is one of the most important strategies for managing diabetes, but that does not mean that people have to give up all of the foods that they love. People can check the nutritional labels and ingredients of cereals to identify more suitable options. Typically, cereals such as oatmeal and whole wheat products may be more useful in allowing a person to control their blood sugar levels. For help choosing the best cereal for their health and putting together a suitable overall diet plan, a person can talk with a doctor or dietitian. What cold cereal is best for diabetics?Our top recommendations:. Cascadian Farm Organic Honey Nut O's box of cereal. ... . Love Grown Original Power O's box of cereal. ... . Arrowhead Mills Organic Oat Bran Flakes box of cereal. ... . Kashi Organic Sprouted Grains box of cereal. ... . Annie's Organic Frosted Oat Flakes box of cereal. ... . Barbara's Puffins Original box of cereal.. What kind of cereal can a diabetic eat?“My favorite breakfast cereal recommendation for people with diabetes is a high-fiber, low-sugar option such as bran flakes,” says Palinski-Wade. With 5 grams of fiber per serving, this type of cereal contains 19 grams of net carbs per ¾ cup serving, making it lower in carbohydrates than many breakfast cereals.
Are Cheerios okay for diabetics?Cereal not a good choice
Eating cereal for breakfast, whether it contains high-protein milk or not, is known well in the diabetes patient community as a food that makes it difficult to control blood glucose levels after it's digested.
Is Special K cereal good for diabetics?Rice-based cereals, such as Kellogg's Special K, tend to affect blood sugar levels slightly less than Muesli. Special K has a GI rating of 69 and a glycemic load 14. There are numerous varieties of Special K including, Red Berries, Fruit & Yogurt, Multigrain, and Oats & Honey.
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