Why Check Blood Sugar
Whether you have type 1 diabetes or type 2 diabetes, checking your blood sugar lets you see what makes your blood sugar go up or down. For example, some factors that can make blood sugar rise are:
- Too much food, especially carbohydrates
- Inactivity
- Some medications
- More physical activity than usual
Understanding your bodys patterns can help you and your healthcare provider know how to manage your diabetes best. For example, monitoring your blood sugar levels and keeping your blood sugar within your target range reduce the risk of diabetes complications.
In addition, managing your diabetes can help prevent severely high blood sugar and severely low blood sugar .
Here Are A Few Diabetic Friendly Breakfast Cereal Options To Try
Fiber One Original: 2/3 cup serving contains 34 g carbohydrate, 18 g fiber, 0 g sugar, 3 g protein
General Mills Total: 3/4 cup serving contains 25 g carbohydrate, 3 g fiber, 5 g sugar, 2 g protein
Kelloggs Special K Protein: 1 1/3 cup serving contains 39 g carbohydrate, 5 g fiber, 7 g sugar, 15 g protein (this one has more than 6 grams of sugar, but 15 grams of protein
Kashi Heart to Heart Warm Cinnamon: 1 cup serving contains 33 g carbohydrate, 5 g fiber, 6 g sugar, 4 g protein
Barbaras Original Puffins Cereal: 3/4 cup serving contains 24 g carbohydrate, 5 g fiber, 5 g sugar, 3 g protein
Take a look at Kaitlin Williams Ecksteins cooking demo video on low sugar Raisin Bran cereal.
If you are having difficulty controlling your blood sugar, a registered dietitian can help create a meal plan that works with your lifestyle and food preferences to better manage your diabetes. Click Rebecca Bitzer & Associates: A Dietitian for Every Condition or call 301-474-2499 to make an appointment.
Common Sources Of Added Sugars
There’s lots of added sugar in cookies, sodas, jams, and sweetened breakfast cereals. Yet plenty of “healthy” foods have sugar, too. They may even contain more sugar.
Here are a few examples:
- Flavored yogurt: 26 grams per 6 ounces
- Granola bars: 7 to 12 grams per 70-gram bar
- Jarred spaghetti sauce: 11 grams per half-cup
- Peanut butter: 5 grams per tablespoon
- Protein bars: 23 to 30 grams per 80-gram bar
- Russian salad dressing: 3 grams per tablespoon
- Sweetened apple juice: 39 grams per 12 ounces
- Vanilla almond milk: 14 grams per cup
Luckily, many of these foods have sugar-free versions so you can enjoy them without worry. But don’t confuse the terms “low fat” with “low sugar” or “no sugar added.” Low-fat foods and natural ingredients can still have added sugars.
Verywell / JR Bee
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The Whole Grain Debate
It can be difficult to navigate all the mixed messages and conflicting sources of information out there, especially when it comes to your health.
One article may say whole grains are great for managing your blood sugar, while the next one refutes that point and sites completely different sources to back up their argument.
So, are whole grains good or are they bad for people with type 2 diabetes?
To answer that question, lets go straight to the unbiased research and see what it has to say.
To start off, yes, some research supports the idea that consuming more whole grains may be linked to a modest decrease in a persons risk for developing type 2 diabetes.
The connection between whole grain consumption and diabetes risk is not rock solid, however, and it is likely that people who purposely choose whole grains over refined grains may already be more health conscious. Therefore, these people may be less likely to develop diabetes due to their healthier lifestyle habits.
But regardless, it is important to highlight the difference between preventing diabetes and treating existing diabetes, as these are two very different scenarios. Be wary of the information you read because in many cases the information is talking about prevention, not treatment.
Therefore, we encourage you to eliminate all grains, and yes, that means all breakfast cereals commonly sold at the store.
Please pin, tweet or share then keep on reading for a few delicious recipes below.
I Promise I Will Tell You If We Find A Cereal That Works
If we come across a cereal that a good majority can tolerate well, then I promise I will shout it from the rooftops as I know how hard it is for those that cant tolerate cereal and desperately crave it.
Breakfast cereal is a great quick and easy breakfast and people in the UK LOVE it! It is a great source of fibre and iron for many who are used to eating it, aiding the digestive system. Many ladies that are suffering from sickness find it a good thing to be able to eat. So I honestly do understand all the reasons behind wanting to eat cereal.
Some members believe Gestational Diabetes UKs Facebook admin team are anti-cereal, or are against it
The only reason for being against cereal is the impact we see it has on our own blood sugar levels and on hundreds of members. Some ladies will be able to tolerate it, just like some will be able to tolerate fruit, whilst another lady will struggle. With breakfast cereal, there is a high majority who struggle with it and when it becomes a struggle, levels can hit the teens. For this reason, we try to advocate breakfast options that we believe are much safer, tolerable and better for lowering and stabilising blood sugar levels.
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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.
Top It Off With Dairy Or A Dairy Substitute
Consider adding half a cup of milk or dairy substitute to your bowl of cereal if it fits into your meal plan. Keep in mind that milk contains some natural sugars. Skim milk, 1 percent, or 2 percent milk can take the place of whole milk if you want to consume fewer calories and less saturated fat.
You can also use soy milk or almond milk if you have a lactose intolerance or dont like dairy milk. Unsweetened soy milk is similar to cows milk in carbohydrate content. Unsweetened almond milk contains fewer carbohydrates and calories than dairy or soy milk.
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A Healthy Cereal Begins With Whole Grains
A healthy breakfast thats easy to prepare can be as simple as a bowl of cereal, provided you choose wisely.
The grocery store cereal aisle is stacked high with cereals that satisfy your sweet tooth but sabotage your glucose levels. Many of the most popular cereals have refined grains and sugars at the top of the ingredient lists. Those cereals have few nutrients and lots of empty calories. They can also cause a spike in your blood glucose levels.
Thats why its important to read labels carefully. Look for cereals that list a whole grain as the first ingredient. Refined grains are stripped of bran and germ during processing, which makes them less healthy.
Whole grains include the entire grain kernel, which is a source of healthy fiber. Fiber is an important element of your diet. It helps control your blood sugar levels and lowers your risk of heart disease. Whole grains also contain lots of vitamins and minerals.
Typically you can find the following whole grains in breakfast cereals:
- oatmeal
- wild rice
- buckwheat
According to the American Diabetes Association, rolled oatmeal, steel-cut oatmeal, and oat bran are all low GI foods, with a GI value of 55 or less. Quick oats have a medium GI, with a value of 56-69. Corn flakes, puffed rice, bran flakes, and instant oatmeal are considered high GI foods, with a value of 70 or more.
The Best Time To Check Blood Sugar
Kathi Valeii is a freelance writer covering the intersections of health, parenting, and social justice.
Living with diabetes includes monitoring your blood sugar levels. Most people do this by pricking their fingers with a blood sugar meter , which measures sugar in a small amount of blood.
Some people use a continuous glucose monitor , a sensor under the skin that checks blood sugar every few minutes. People who use a CGM must also use a blood sugar meter daily to ensure their CGM is accurate.
When you have diabetes, monitoring blood sugar levels is crucial because keeping blood sugar in a target range can help prevent complications, including:
- Kidney disease
- Vision problems
When you check your blood sugar matters. There are several times throughout the day that health experts recommend checking your blood sugar.
This article explains the importance of monitoring your blood sugar, how blood sugar is measured, and how to check it.
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Cereal Choices For Blood Sugar Management
If you have diabetes, you may be overwhelmed with how to find a diabetic friendly breakfast cereal, we can help.
Cereal is such an easy breakfast option, but lets be real, it can become a big problem for your blood sugar. Many cereals are high in processed sugars and low in fiber, leading to quick rises in blood sugar.
Its also easy to eat several servings in one sitting, greatly increasing the amount of carbohydrates in your meal. That being said, you dont have to give up on all breakfast cereals to reach your blood sugar goals.
But you do need to pay close attention to the nutrition facts and portion size. We can help you simplify how to choose a diabetic-friendly breakfast cereal. Interested in more tips to manage your blood sugar?
Check out our FREE resource at the bottom of this blog which our dietitians put together!
What’s A Safe Level Of Sugar
Unfortunately, Americans eat too much sugar. They don’t seem to know where to draw the line, whether or not they have diabetes. A national survey published in 2016 showed that American adults averaged at least 77 grams of added sugar per day. Children were found to eat a startling 82 grams. To put things in context, 4 grams of sugar equals 1 teaspoon.
These numbers are way above the daily limits recommended by the American Heart Association :
- Men: 36 grams
- Women: 24 grams
- Children ages 2 to 18: less than 24 grams
If you have diabetes, your healthcare provider will probably advise that you eat less sugar than the AHA’s recommendations. With a typical diet, you can quickly reach your sugar limit at breakfast. A pastry and a couple of cups of sweetened coffee will likely be above what’s safe for you.
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Which Breakfast Cereal Is Lowest In Sugar
According to the American Diabetes Association, rolled oatmeal, steel-cut oatmeal, and oat bran are all low GI foods, with a GI value of 55 or less. Quick oats have a medium GI, with a value of 56-69. Corn flakes, puffed rice, bran flakes, and instant oatmeal are considered high GI foods, with a value of 70 or more.
Greek Yoghurt And Cottage Cheese
Greek yoghurt and cottage cheese make good breakfast choices.
Quick to put together and easy to tailor to your own desires by adding any of the following:
- Nuts always a good source of energy and a low carb favourite
- Oatmeal or wheat bran for fibre
- Berries are a popular choice
- Fruit cantaloupe is listed as a good accompaniment
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Greek Yogurt With Berries
Greek yogurt with berries is an easy, tasty, and nutritious breakfast option that suits individuals with diabetes.
According to some studies, eating dairy products may improve blood sugar control and lower blood sugar levels. Its speculated that this may partly be due to yogurts probiotics, which help your body break down sugars (
- Carbs: 13.5 grams
- Fiber: 1.6 grams
This dish is relatively low in calories. If desired, you can add a tablespoon of crushed or slivered nuts for a boost of calories and healthy fats without increasing the carb content by much.
Summary
Greek yogurt with berries is a nutritious breakfast option. It may improve blood sugar control, partly due to the probiotics found in yogurt.
The Best Healthy Cereal For People With Diabetics
A balanced diet is something that everyone should maintain in order to remain healthy and fit. For those, who remain in the morning rush, a quick bowl of cereal is a good start to a healthy diet that provides all the essential carbs and energy to stay active.
But unfortunately, for diabetics, a cup of cereal can become a huge trouble. As many kinds of cereal on market contain excessive sugar, highly processed carbs, and additives that rapidly increase the blood sugar level. So, its important to choose wisely and only pick those which are the best cereal for diabetics.
Now, you might be wondering what is the best breakfast cereal for diabetics to eat? Dont worry weve got you covered.
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Glycemic Index And Load
The glycemic index refers to a scale that ranks foods according to how quickly they may raise a personâs 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
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Yummy Hot Cereal Fiber Booster
My Yummy Hot Cereal FiberBooster is VERY simple to make and you can easily make a batch in about 5 minutes!
Yummy Hot Cereal Fiber Booster Recipe:
Servings: 14
- 1 cup chopped sunflower seeds/nuts
- 1/2 cup hemp seeds, hulled
Trying to eat healthy all on your own is too darn hard.
In the Healthy U Group we encourage each other to eat better
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Which Cereals Made Our List Of The Top 10 Healthiest For Diabetes
We will break down each product for you that weve listed in the table below. You can find them on Amazon by clicking the link. You may also find some of these brands at your local grocery store.
They are all made from plant sources including nuts and seeds that have a high fiber content. A high fiber content cancels out natural sugars and helps people with diabetes manage their blood sugars.
High fiber foods are great for diabetes due to their low Glycemic Index. They dont raise blood sugars as fast as non-fiber foods do. You will experience stability of blood sugars more often when you eat high fiber foods.
They are granola cereals. If you dont like granola, hang on until the end of the article and we will provide you with some grain-based choices. While higher in carbohydrates, the ones on our grain-based list are high in fiber also.
These will be found in your community grocery store, so we wont link those to Amazon. We know you will find a healthy breakfast option that also tastes delicious while helping you to manage your diabetes after you have read this article.
| 1. ProGranola |
| 12 grams |
#1 ProGranola 12g Protein Cereal
ProGranola 12gram Protein is our top pick for its low net carbohydrates, high fiber, and high protein. Its gluten-free, contains no grains, is soy free and has a low Glycemic Index .
The product also contains tapioca fiber, pumpkin seeds, chia, flax and sesame seeds. It also contains some coconut oil, shredded coconut, and cinnamon.
No Cost Health Kit To Lower Your Risk Of Diabetes
You see, many cereals are low in nutrients, contain added sugars, and are made of refined carbs that are quickly digested. This means that your body can quickly break these cereals down into sugar, which will rapidly spike your blood sugar levels.
But if you really love cereal and want to keep this convenient option in your diet, then there is good news. Certain cereals can be appropriate for a prediabetes diet you just have to know how to choose them.
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The Breakfast Of Champions
When it comes to breakfast time, cereal remains a popular, convenient, and speedy choice. With the choice on supermarket shelves growing over the years, it can be tricky to choose the healthiest option.
To make things easier, we have chosen 10 well-known cereals and looked closely at the nutritional value to see how they perform in terms of sugar, fat, and fibre.
But first, let’s find out a little more about what breakfast for diabetes we should be on the look out for…
Third High Fructose Corn Syrup And Other Artificial Sweeteners
Cereals, especially childrens cereals, can be high in sugar. An analysis by the Environmental Working Group found that the average grain contained 9 grams of sugar.
When choosing a breakfast cereal, remember to check the carbohydrate content on the label as some seemingly healthy cereals still contain high levels of carbohydrates.
Having a high carbohydrate content is not necessarily bad, but for diabetics who are trying to monitor their carbohydrate intake, consuming a bowl of cereal may bring them very close to the daily overall carbohydrate limit.
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