Cheerios Gluten Free Breakfast Cereal
The Multi Grain Cheerios Gluten Free Breakfast Cereal is made with 5 different whole grains, making it one of the top picks for people with diabetes. Each serving contains 20g of whole grain, which guarantees slow sugar release.
Packed with 12 different vitamins and minerals and boasting high concentrations of fiber, this all around cereal promises health benefits for more than just diabetes. Plus, with only 6g of sugar per serving, its definitely a top choice.
The only issue with Multi Grain Cheerios Gluten Free Breakfast Cereal is that it doesnt contain quite as much protein. For that reason, consumers might feel hungry sooner after eating this cereal compared to other options on the list.
Watch The Glycemic Index
When you have diabetes, it’s wise to choose foods with a low glycemic index rating. This number measures how fast carbohydrates raise your blood sugar levels. The lower the number, the longer the food takes to digest and be absorbed into your blood. This means you will be less likely to experience a swift increase in your blood sugar.
Purchasing cereal based on the lowest GI rating you can find should help keep your blood sugar levels steady:
- Low-glycemic foods are rated 55 or less.
- Medium-glycemic foods are rated between 56 and 69.
- High-glycemic foods are rated from 70 to 100.
Natures Path Rice Puffs Cereal
Puffed rice has been exposed to heat and steam to create a puffy, light texture and mild flavor. Its commonly used not only in breakfast cereals but also dessert and snack bars for added crunch.
Whats more, puffed rice is often very low in calories.
Natures Path Rice Puffs Cereal is one of the best low calorie, sugar-free options because its certified organic and made only with brown rice.
Since this cereal is produced in a facility that processes wheat, it may be cross-contaminated with gluten and isnt the best choice for people with celiac disease or non-celiac gluten sensitivity.
Just 1 cup contains :
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Breakfast Cereals And Diabetes
The diet of diabetics should contain as few high-glycemic-index foods as possible. These include cornflakes and all their flavored versions. Why? Regular consumption of these foods is a cause of insulin resistance and type 2 diabetes. Insulin is the hormone responsible for lowering blood glucose by moving glucose from the blood plasma to the cells that need energy. Sudden spikes in sugar cause cells to become insensitive to insulin, and it cannot perform its function effectively. This, in turn, leads to the development of insulin resistance and eventually type 2 diabetes.
Natures Path Organic Keto Cereal
This low carb breakfast cereal is one of the best options without milk protein, which makes it suitable for vegans and those living with lactose intolerance. Instead of milk protein, the base is made with potato fiber, tapioca starch, navy bean flour, pea protein, and mung bean protein.
The other ingredients present in the cereal are all natural and dont include any artificial additives. The sweetener of choice is monk fruit extract.
A 1 cup serving of the Natures Path cereal has 110 calories, 4 grams of net carbs, 10 grams of fiber, 7 grams of protein, and 2.5 grams of fat.
The cereal comes in two flavors: Cinnamon Toast and Dark Chocolate.
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Punch It Up With Protein And Nuts
Once youve chosen a whole grain cereal, you can add nuts as a source of protein. They will also provide extra texture and taste.
Adding protein can help you manage your blood sugar at breakfast and may also help you manage your levels after lunch. You can also eat unsweetened Greek yogurt, eggs, or other foods that contain healthy protein to round out your breakfast.
Unsalted nuts, such as walnuts, almonds, and pecans, can add crunch to your cereal. They contain heart-healthy monounsaturated and polyunsaturated fats. But theyre also fairly high in calories, so eat them in moderation.
Depending on your meal plan, adding fruit to your cereal can add sweetness. Just remember to account for this in your carb count if you count carbs, or to manage the portion. Whole fruits are a great addition to a meal, and those with more skin, such as berries, will add even more fiber to your meal.
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While Youre Reading Those Cereal Box Labels
Keep an eye out for hidden ingredients. According to the American Diabetes Association, you should choose cereals that contain at least 3 grams of fiber and less than 6 grams of sugar per serving.
The trouble is that sugar has a lot of aliases and may show up on ingredient lists multiple times. Remember, too, that ingredients are listed in descending order of how much the food contains. If there are three types of sugar listed in the top few ingredients, it would not be the best choice.
The Harvard School of Public Health provides this list of sweeteners that may appear on food labels:
Dont forget to keep an eye on the sodium level in your cereal, too. According to the Mayo Clinic, you should consume less than 2,300 mg of sodium per day.
Good Source Of Protein
A combination of fiber and protein will help keep you full for hours by keeping your blood sugar stable, rather than causing a blood sugar spike followed by a crash. This combination is also best for weight management.
If you can find a cereal with 3 or more grams of fiber and 10 or more grams of protein, youll find the cereal is much more satisfying and will keep you full longer, Burkholder says.
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What Is Glycemic Load
Glycemic load is another measure of how food affects your blood sugar. It takes into account portion size and the digestibility of different carbohydrates. It may be a better way to identify good and bad carb choices. For example, carrots have a high GI rating but a low glycemic load. The vegetable provides a healthy choice for people with diabetes.
- a glycemic load under 10 is low
- a glycemic load of 11-19 is medium
- a glycemic load of 20 or higher is high
If you have diabetes, its best to start your day with a low GI load breakfast.
Where Do I Find The Gi
You can easily find the GI rating on a box of cerealif, that is, you’re standing in the cereal aisle of a grocery store in Australia or New Zealand. These countries encourage food manufacturers to put this information on food labels. The United States and Canada do not.
In fact, research conducted by Health Canada concluded that consumers could be misled if glycemic index values appeared on food labels in the U.S. Part of their rationale? Foods with low GI numbers aren’t always healthy. And the numbers themselves could vary, depending on the lab conducting the testing.
Unless the U.S. Food and Drug Administration follows the lead of countries “down under,” Americans have to undertake a little digging to find GI ratings. They can be found in the “International tables of glycemic index and glycemic load values 2021” published by the American Journal of Clinical Nutrition.
This index lists about 4,000 food itemsabout 60% more than the index published in 2008.
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How Many Carbs Should You Eat At Breakfast
The amount of carbs to eat at breakfast depends on several factors, including the type of dietary pattern youre following, how carbs make you feel in the morning, your preferences, your activity level, and what else youll be eating that day.
For example, people following a keto diet with a limit of 25 grams of net carbs per day may not want to exceed 7 or 8 grams of net carbs at breakfast, whereas people following more flexible low carb diets may be able to have a breakfast containing 2540 grams of carbs.
People who have really active jobs or lifestyles may want a higher carb intake at breakfast because carbs provide a readily accessible form of energy .
Wheaties Whole Wheat Flakes Cereal
Made from whole wheat flakes, Wheaties Whole Wheat Flakes Cereal is the best cereal for diabetics for numerous reasons.
What makes this cereal particularly ideal for individuals with diabetes is the fact that theyre rich in fiber. Each serving of Wheaties Whole Wheat Flakes Cereal contains up to 22 grams of whole grains, giving it a low gycemic index rating. This means the cereal doesnt cause a sudden spike in blood sugar, and instead releases energy into the system gradually over time.
Aside from that, Wheaties Whole Wheat Flakes Cereal also boasts less sugar than other mainstream breakfast cereals. For individuals with diabetes, this is of particular importance to diabetics because of their blood sugar levels.
Finally, this cereal is rated as one of the best because of the taste. Often, food thats marketed for diabetics compromises taste to meet nutritional restrictions. But Wheaties Whole Wheat Cereal guarantees an enjoyable breakfast treat that doesnt pose the same health risks as other cereals on the market.
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Wholesome Provisions Protein Cereal
Looking for a cereal that is protein-packed and makes for an amazing keto breakfast? This cocoa cereal provides a high-protein meal that is low in carbs and fat. Healthy and yummy, you can eat this cereal as a post-workout meal or a power-packed breakfast! If chocolate and protein speak to you, this cereal might be your new favorite!This protein keto cereal has: 4g net carbs
Boneless Skinless Chicken Thighs
Chicken thighs are one of the tastiest and fattiest! cut of the chicken, and Walmart offers them for an incredible $2 per pound. Thats not a typo: you can get around 5.5 pounds for $11. Make sure to buy the Walmart brand for the best savings. Need a fast, easy meal? Try making our one-pan chicken thighs.
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Are Diabetics Permitted To Eat Wheaties
While cereal is not the best breakfast option for everyone with diabetes, it may be preferable than eating nothing at all. Indeed, the correct cereal may supplement your diet with vitamins, minerals, and fiber while also preventing hypoglycemia. The trick is to read the ingredients, limit yourself to one serving, and be mindful of your add-ons.
The #1 Best Cereal To Eat If You Have Diabetes Dietitian Says
There’s no doubt that cereal can be a tasty and convenient breakfast optionor snack at any time of the day depending on your preferencehowever, it’s also something that often contains a fair share of both sugar and carbs which can raise a person’s blood glucose level. This can be an issue for people with diabetes who need to be careful when it comes to blood glucose or sugar levels, according to the Mayo Clinic.
At the same time, that doesn’t mean that cereal is completely off the menu for those with diabetesyou just need to know which cereal is the best option for people with diabetes, which in this case is “unsweetened cereals that are made with whole grains,” according to Dana Ellis Hunnes, PhD, MPH, RD, a senior dietitian at UCLA medical center, assistant professor at UCLA Fielding school of public health, and author with Cambridge University Press, of the new book, Recipe for Survival.
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The Liquid You Use In Your Cereal Also Matters
Hunnes also “recommends using unsweetened, plant-based milk with cereal because cow’s milk naturally contains 12 grams of carbohydrate per cup . So, if you use an unsweetened cereal plus unsweetened plant-based milk that contains protein you get more bang for your carbohydrate buck.”
What Is The Glycemic Index
The glycemic index, or GI, measures how quickly carbohydrates raise your blood sugar levels. If you have diabetes, its best to choose foods with lower GI ratings. They take longer to digest, which can help prevent spikes in your blood sugar.
- low-GI foods have a rating of 55 or less
- medium-GI foods have a rating of 56-69
- high-GI foods have a rating of 70-100
Mixing foods can influence how they digest and adsorb into your blood, and ultimately their GI rating. For example, eating high-ranked GI cereal with Greek yogurt, nuts, or other low-ranked GI foods can slow your digestion and limit spikes in your blood sugar.
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Best Keto Snacks At Walmart According To Experts
Whoever said eating healthy fats will keep you fuller for longer obviously never tried going keto. The purpose of the low carb, high fat, and moderate protein diet is to get your body in a state of ketosis, meaning your body burns ketones instead of glucose as its main source of energy. But if, prior to keto, your daily menu consisted of bread, pasta, baked goods, and the like, hunger pains and headaches are bound to ensue during the first few days to weeks you go without. Luckily you can take comfort in the fact that your body will adjusteventually. Until then, you can find some of the best keto snacks at Walmart to keep you satisfied between meals.
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How Much Cereal Should You Eat If You Have Diabetes
As for how much cereal to eat, Hunnes explains, “This depends on age, size, activity level, gender, etc and also the type of cereal. An unsweetened, whole-grain cereal will allow for a larger portion than one that is sugary because the sugar takes up a large chunk of ‘carbohydrate’ allowance for that meal.”6254a4d1642c605c54bf1cab17d50f1e
To find out more about other delicious and healthy options for the first meal of the day, be sure to read The Best Breakfast Foods to Eat If You Have Diabetes, Says Dietitian. Then, don’t forget to sign up for our newsletter for more of the latest health and food news!
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How To Choose A Healthy Sugar
When shopping for sugar-free cereal, look for products with short ingredient lists that contain mostly whole foods and are free of artificial colors, flavors, and preservatives.
Its also important to pay attention to the serving size, as you may find that you consume more than one serving in a typical meal.
The #1 Best Cereal For Diabetes Is Unsweetened Cereal
“Unsweetened cereals are best because you can have a larger portion size, they have more whole grains, are more filling, and are better for blood-sugar control,” Hunnes tells Eat This, Not That!
“The best choices are things like shredded wheat/bran, bran cereals, oat cereals, unsweetened old-fashioned style oats, etc.”
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Are Cereals Good For Those Living With Diabetes
Cereals are suitable for moderate consumption by those living with diabetes. Despite their high carb content, they have complex carbs that digest slowly. Additionally, they are rich in dietary fiber, some bioactive compounds. Thus, despite being high in carbs, they do not essentially raise blood glucose levels.
Two things to pay attention to when choosing any cereal are glycemic index and glycemic load. If unsure, one may search various databases providing detailed information. Sidney University maintains one such excellent searchable database.
Glycemic index tells how fast any product would raise blood glucose levels. Products with a glycemic index below 55 are excellent. Those with 55 to 69 are moderately good. Foods with GI above 70 should be consumed sparingly.
However, there is another vital concept that is glycemic load . Which tells how much blood glucose a food will raise. Products with GL below 10 are excellent. Those between 10-20 are moderately good. Products above 20 are not so good.
GL is generally more important than GI, which is why most fruits, despite high sugar content, are suitable for consumption. Just take an example of watermelon, which has a GI of 80, but a GL of just 4.
Livlo Keto Nut Granola Cereal
This granola cereal uses whey protein and real ingredients such as almonds, pecans, seeds, crunchy coconut chips, and chocolate. Giving you a healthy breakfast and satisfying any late-night cravings, this granola cereal will hit the spot any time of day! If youre ready for this healthy, mouth-watering treat, then this brand has lots of flavors to suit your fancy!This granola cereal has: 1g sugar
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Preventing Type 2 Diabetes
Even if you dont have diabetes, eating low GI foods is a healthy choice. According to the Harvard School of Public Health, a diet high in refined carbohydrates may increase your risk of developing type 2 diabetes.
On the other hand, a diet rich in whole grains may lower your risk of developing type 2 diabetes. Thats because whole grains cause your blood sugar to rise more slowly, which puts less stress on your bodys ability to produce insulin.
If you choose wisely, hot or cold breakfast cereals can provide a quick and nutritious breakfast option. When youre making your cereal selection, choose products that are high in fiber and whole grains, but low in sugar, sodium, and calories.
Top off your cereal with a small quantity fruit, nuts, or other nutrient-rich toppings along with some milk or milk substitute to round out your meal.