For people managing diabetes, breakfast choices can greatly impact blood sugar levels. In addition to affecting blood glucose levels directly after eating, what you have for breakfast can set the tone for the rest of the day. Eating a healthy breakfast can support optimal metabolism and provide energy to kick off the day. Cereals are a quick and easy breakfast option; the right ones have more benefits than expected. 

On the other hand, many have a high sugar content. Diabetics should focus on cereals that help manage their blood sugar levels while providing adequate nutrition. In this article, we’ll highlight what to look for, what to avoid, and other key factors to remember. We’ll also share our top recommendations for the best types of cereals for people with diabetes.

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Can People Living With Type 2 Diabetes Eat Cereal?

Navigating dietary choices can be difficult when you have type 2 diabetes. Finding the balance between maintaining your blood sugar levels, getting the right nutrients, and enjoying what you’re eating can take a lot of time and mental energy. Foods typically high in carbohydrates, like cereal, can pose an issue for people watching their glucose levels. 

Let’s do a quick refresher on how carb-heavy foods like cereal impact people with type 2 diabetes:

• Glucose from the food you eat naturally causes your blood sugar to rise. When this happens, your pancreas releases insulin. 
• Insulin acts as the key that opens the lock and allows the sugar molecules (aka glucose) to move from the bloodstream and into cells, lowering the glucose concentration in the blood. 
• In someone with type 2 diabetes, their pancreas either doesn’t generate enough insulin to keep up with demand, or their body isn’t able to properly utilize the insulin they are producing (otherwise known as insulin resistance). 

This results in high blood sugar levels, which can damage blood vessels and lead to serious complications like heart disease and kidney disease.¹ Because of this, people with diabetes need to be extra mindful about the carbohydrates they’re consuming. The good news is people with type 2 diabetes can incorporate breakfast cereal into their diet in a healthy way. 

6 Best Cereals for People With Diabetes

There are endless cereal options to choose from these days. Buying cereals that are low in sugar, high in fiber and whole grains, and high in protein will allow you to enjoy your breakfast while managing your blood sugar levels. Additionally, added fiber and protein can help reduce cravings and support weight loss. 

Below are the best cereals that are diabetes-friendly:

1. Keto, Low Carb, or High Protein Cereals

• Magic Spoon Fruity Keto Cereal
  • 0g Sugar
  • 1g Fiber
  • 13g Protein

2. Oatmeal

• Bob’s Red Mill Rolled Oats
  • 1g Sugar
  • 5g Fiber
  • 6g Protein

3. Whole Wheat Squares

• Whole Foods 365 Bite-Sized Wheat Squares
  • 1g Sugar
  • 8g Fiber
  • 7g Protein

4. All Bran or Whole Wheat Bran Flakes

• Nature's Path Organic Flax Plus Multibran Flakes
  • 5g Sugar
  • 7g Fiber
  • 5g Protein

5. Grape-nuts

• Post Original Grape-nuts
  • 5g Sugar
  • 7g Fiber
  • 6g Protein

6. Muesli or Unsweetened Granola

• Alpen Museli Cereal
  • 8g Sugar
  • 6g Fiber
  • 7g Protein

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What Should You Look for and Avoid in a Blood Sugar-Friendly Cereal?

Although people living with type 2 diabetes do not have to avoid cereal, they should always make sure to read the nutritional labels and ingredient lists. Paying attention to total carbohydrates, fiber content, sugar, protein, and fat content is essential. Avoid cereals high in carbohydrates and added sugar but low in fiber and protein. Instead, choose high-fiber cereals, also high in protein, because they help slow digestion and reduce blood sugar spikes. High-fiber cereals can also help reduce cholesterol and support weight loss. 

Factors like your gut microbiome and genetics affect how your body reacts to various foods. It’s important to understand that the same cereal may affect blood sugar levels differently in different people, so it’s a good idea to note which cereals cause a spike. (The best way to do this is with a CGM like the one Signos offers). In addition to reading the nutrition label, knowing the glycemic index (GI) of the cereal you’re eating is helpful, too. Aim for cereals with a GI of 55 or less, as these are considered low GI foods. 

Tips for Eating Cereal With Diabetes

Now you know the healthiest low-sugar cereals, let’s talk about how to best incorporate cereal into your routine. Once you’ve chosen the right cereal for you, here are some additional tips and blood sugar-friendly breakfast ideas:

• Control Your Portions: Use measuring cups and small bowls to help monitor portion sizes.
• Avoid Sweeteners: Skip the honey, maple syrup, or table sugar toppings.
• Choose the Right Milk: Ensure your milk is low in sugar and protein to support healthy blood sugar levels.
• Increase Your Fiber Intake: Get some extra fiber in by sprinkling on chia seeds, flax seeds, or nuts. 
• Consider Switching to Hot Cereal: Hot cereals typically have less sugar than traditional cold cereals. They can take longer to make, but your blood sugar will thank you!

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