In This ArticleView AllIn This ArticleCereal NutritionHow Cereal Impacts Your Blood Sugar LevelsCan You Eat Cereal If You Have Diabetes?The Bottom Line
In This ArticleView All
View All
In This Article
Cereal Nutrition
How Cereal Impacts Your Blood Sugar Levels
Can You Eat Cereal If You Have Diabetes?
The Bottom Line
If there’s one ubiquitous breakfast, it’s cereal. But considering cereal can be a higher-carb and high-sugar breakfast, you may not know if cereal is a healthy choice if you have diabetes. This condition affects 37 million people in the United States, according to theCenters for Disease Control and Prevention.
15 Diabetes-Friendly Breakfasts You Can Make in 5 Minutes
First, eating breakfast, in general, tends to be a healthy choice. Among people with diabetes, skipping breakfast has been associated with worse measures of heart health, according to 2020 research inBMJ Open Diabetes Research & Care.
As for cereal, it’s delicious and convenient. And yes, you can eat it if you have diabetes. Most people, even if they have diabetes, can enjoy all foods in moderation. But whethercereal is a good choicefor you depends on the specific cereal you choose. If you’re going for cereal, look for one made withwhole grains(which will increase its fiber content) and fewer added sugars.
Adding foods that supply healthy fats and protein to your cereal can also help you feel full and satisfied longer. The total amount and type of cereal you can eat will depend on your personal goals regardingmanaging your blood sugar. Here, we’ll look at the nutrition in cereal, and what to look for and limit when choosing the best cereal for your blood sugar.
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Cerealis an accessible, affordableand shelf-stable food, making it an easy choice for many people with diabetes. There’s also a huge variety of different types of cereal. However, not all cereals are nutritionally equal. While most are high in carbohydrates, they can differ greatly inadded sugarand fiber. Here is a comparison of three types of cereal.
Fiber One Original Bran Breakfast Cereal
According to theUSDA, a 2/3-cup serving (40 g) provides:
Bob’s Red Mill Old Country Style Muesli
According to theUSDA, a 1/4-cup serving (35 g) provides:
Lucky Charms Cereal
According to theUSDA, a 1-cup serving (36 g) provides:
When a person has diabetes,consuming carbohydratescan cause their blood sugar levels to rise beyond what’s normal for people without diabetes.
When people without diabetes consume carbohydrates, their pancreas releases insulin, a hormone that tells the body’s cells to take up the sugar from the blood. When people with diabetes consume carbohydrates, either their pancreas does not release enough insulin or their cells do not respond to the insulin secreted, per theCDC. This can cause high amounts of sugar from carbohydrates to stay in the blood rather than being absorbed to fuel the body. Cereals tend to be high in carbohydrates, and many are low in protein, fat and fiber, making managing blood sugar even more challenging.
That being said, it depends on the type of cereal: some may not impact your blood sugar as quickly if they containfiber-rich carbohydratesand are low in added sugar. When selecting a cereal, the amount and type of carbohydrate will determine how it impacts blood sugar levels.
Cereal can be part of ahealthy diet for people with diabetes. The type of cereal, amount you eat, and what foods you pair with the cereal are all important factors that affect your blood sugar.
What to Look For
When selecting abreakfast cereal, look at the ingredient list. The cereal’s ingredients are always listed in order from greatest to smallest amounts, according to the Food and Drug Administration. You can look for words like “whole grain” to know what type of starch is in the cereal. Common whole grains may include whole wheat, oats, barley and rice. Aim for cereals with ingredient lists that begin with whole grains.
What to Include
In addition to whole grains, look for cereals high in protein, fiber and healthy fats. Aim for 3 grams or more of protein and 3 grams or more of fiber per serving. Some cereals may include nuts or seeds, which can also add healthy fats, protein and fiber. For example, cereals may include ingredients such as almonds, cashews, chia, flax, hemp or quinoa.
What to Limit
Limit the amounts of refined carbohydrates, which are often found in really sugary cereals. For a good guideline to follow, choose a cereal with less than 5 grams ofadded sugarper serving, or even no added sugars. You can always add your own flavor boosts, such as fruit or nut butter.
Limit saturated fats too. Look for cereals with less than 3 grams of fat unless it’s a healthy unsaturated fat source, such as nuts or seeds.
As part of a balanced meal, a serving of cereal can be nutritious, delicious and convenient, even if you have diabetes. Reading the Nutrition Facts label and ingredient list can help anyone select a nutritious cereal made with whole grains, fiber, protein and healthy fats and low in added sugar. Choosing to pair cereal with other foods can also help people with diabetes better manage their blood sugar.
The #1 Breakfast for Diabetes, According to a Dietitian
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