Table of ContentsView AllTable of ContentsBreakfast and Blood SugarLow GI CerealFinding GI on CerealIs Cereal Healthy?Tips for Choosing CerealHidden SweetenersBrands

Table of ContentsView All

View All

Table of Contents

Breakfast and Blood Sugar

Low GI Cereal

Finding GI on Cereal

Is Cereal Healthy?

Tips for Choosing Cereal

Hidden Sweeteners

Brands

The best cereals for people with diabetes are nutritious and will help keep blood sugar levels stable.  Eating a nutritious breakfast every day can jump-start your metabolism, prevent food cravings, and help you maintain a weight that supports your health.

If have diabetes, eating breakfast also helps you control your blood sugar. If you usually skip a morning meal because you don’t have time, a nutritious breakfast cereal can be a quick and easy way to start your day.

breakfast cereal in a white bowl with milk and spoon

How Breakfast Helps Blood Sugar

Research has shown that starting the day with alower-carbohydrate breakfastcan help stabilize your blood sugar levels and help you manage your weight if you have diabetes.Protein and fat help fill you up, which means you’re likely to eat fewer calories throughout the day.

High blood sugar in the morning is common among people with diabetes. Blood sugar levels can also rise after breakfast, which can cause “a vicious cycle": High blood sugar can make you crave more carbohydrates, and eating more calories and carbs can cause your blood sugar to go up.

Choosing Cereal With a Low GI

If you have diabetes, choose foods with a lowglycemic index(GI) rating. This number measures how fast the carbohydrates in a food will raise your blood sugar levels. The lower the GI index number, the longer the food takes to digest and get absorbed into your blood.

When food takes longer to digest, you will be less likely to see a big and fast increase in your blood sugar.Looking for a breakfast cereal with the lowestGI ratingcan help keep your blood sugar levels steady. Keep these numbers in mind:

Simple vs. Complex CarbsCarbohydrates are also often classified as “simple” or “complex.” The glycemic index was created as a better way to categorize carbohydrates, especially in terms of how they affect blood sugar.

Simple vs. Complex Carbs

Carbohydrates are also often classified as “simple” or “complex.” The glycemic index was created as a better way to categorize carbohydrates, especially in terms of how they affect blood sugar.

Where Do I Find the GI?

If you’re at a grocery store in Australia or New Zealand, you’d see the GI index of a breakfast cereal right on the box. These countries encourage food manufacturers to put this information on food labels but other countries—including the United States and Canada—do not.

Can Cereal Be Healthy?

Some breakfast cereals are more nutritious than others. There are many processed cereals on the market that are full of extra calories, carbohydrates, and added sugar—none of which are helpful for people with diabetes.

To make sure you’re meeting your nutrition goals, go for whole-grain cereals likeoatmeal.Whole-grain cereals tend to have more fiber and often contain high-protein ingredients like nuts. Whole grains have also been shown to reduce therisk of heart disease, which is common in people with diabetes.

If you have diabetes, a good time to eat cereal is before you exercise. Physical activity helps to burn sugar (glucose). If you take an oral medication or insulin to manage your blood sugar, you’ll likely need to eat carbohydrates before exercise to prevent low blood sugar while working out.

Choose WiselyIf you have diabetes, choose breakfast cereal mindfully and pay attention to portions. Cereals that have been fortified with vitamins and minerals can help you meet your nutritional needs.

Choose Wisely

If you have diabetes, choose breakfast cereal mindfully and pay attention to portions. Cereals that have been fortified with vitamins and minerals can help you meet your nutritional needs.

Tips for Diabetes-Friendly Cereal

If you want to eat cereal for breakfast, here are some tips that can help you lower the carb content and make the morningmeal more diabetes-friendly.

“Carbs” Is a Loaded Term"Carbohydrates" refer to fiber, starch, and sugar. The term “total carbohydrates” on food labels refers to all three. In general, it’s wise to eat more of the first type, some of the second, and only a little of the third.

“Carbs” Is a Loaded Term

“Carbohydrates” refer to fiber, starch, and sugar. The term “total carbohydrates” on food labels refers to all three. In general, it’s wise to eat more of the first type, some of the second, and only a little of the third.

Types of Whole Grains

When you’re shopping for cereal, look for the following words on the nutritional label to help make sure that you’re choosing one that has whole grains:

Common Hidden Sweeteners in Cereal

Finding hidden sugars on an ingredients list can take some detective work. Here are a few terms that manufacturers use to describe the sweeteners that may be in a breakfast cereal:

Choosing the Right Brand

Some brands of cold cereal may be better choices. The Cascadian Farm Organic Purely O’s product offers 31 grams of whole grain and 4 grams of fiber per serving. Original Cheerios offers 38 grams of whole grain and 1.5 grams of fiber.

Other options that may help you keep your blood sugar stable and keep you feeling satisfied after breakfast include:

Summary

If you have diabetes, eating breakfast can help you stabilize your blood sugar while ensuring you get vitamins, minerals, and fiber in your diet. However, many cold breakfast cereals are loaded with calories, carbohydrates, and sugar, so it’s important to choose wisely.

Foods with a low glycemic index (GI) rating are best if you have diabetes. Read the ingredients label on a breakfast cereal, stick to one serving, and avoid adding any sugary extras.

8 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Oliveira BF, Chang CR, Oetsch K, Falkenhain K, Crampton K, Stork M,et al.Impact of a Low-Carbohydrate Compared with Low-Fat Breakfast on Blood Glucose Control in Type 2 Diabetes: A Randomized Trial.Am J Clin Nutr. 2023 Jul;118(1):209-217. doi:10.1016/j.ajcnut.2023.04.032Bonsembiante L, Targher G, Maffeis C.Type 2 diabetes and dietary carbohydrate intake of adolescents and young adults: What is the impact of different choices?Nutrients. 2021;13(10):3344. doi:10.3390/nu13103344Harvard T.H. Chan School of Public Health. Harvard University.Carbohydrates and blood sugar.Atkinson F, Brand-Miller J, Foster-Powell K, Buyken A, Goletzke J.International tables of glycemic index and glycemic load values 2021: A systematic review.The American Journal of Clinical Nutrition.2021;114(5):1625–1632. doi:10.1093/ajcn/nqab233American Diabetes Association.The Best Cereal for People with Diabetes.Aune D, Keum N, Giovannucci E, et al.Whole grain consumption and risk of cardiovascular disease, cancer, and all cause and cause specific mortality: Systematic review and dose-response meta-analysis of prospective studies.BMJ. 2016;353:i2716. doi: 10.1136/bmj.i2716Kanaley JA, Colberg SR, Corcoran MH, Malin SK, Rodriguez NR, Crespo CJ,et al.Exercise/Physical Activity in Individuals with Type 2 Diabetes: A Consensus Statement from the American College of Sports Medicine.Med Sci Sports Exerc. 2022 Feb 1;54(2):353-368. doi:10.1249/MSS.0000000000002800American Diabetes Association.Understanding carbs; find your balance.

8 Sources

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Oliveira BF, Chang CR, Oetsch K, Falkenhain K, Crampton K, Stork M,et al.Impact of a Low-Carbohydrate Compared with Low-Fat Breakfast on Blood Glucose Control in Type 2 Diabetes: A Randomized Trial.Am J Clin Nutr. 2023 Jul;118(1):209-217. doi:10.1016/j.ajcnut.2023.04.032Bonsembiante L, Targher G, Maffeis C.Type 2 diabetes and dietary carbohydrate intake of adolescents and young adults: What is the impact of different choices?Nutrients. 2021;13(10):3344. doi:10.3390/nu13103344Harvard T.H. Chan School of Public Health. Harvard University.Carbohydrates and blood sugar.Atkinson F, Brand-Miller J, Foster-Powell K, Buyken A, Goletzke J.International tables of glycemic index and glycemic load values 2021: A systematic review.The American Journal of Clinical Nutrition.2021;114(5):1625–1632. doi:10.1093/ajcn/nqab233American Diabetes Association.The Best Cereal for People with Diabetes.Aune D, Keum N, Giovannucci E, et al.Whole grain consumption and risk of cardiovascular disease, cancer, and all cause and cause specific mortality: Systematic review and dose-response meta-analysis of prospective studies.BMJ. 2016;353:i2716. doi: 10.1136/bmj.i2716Kanaley JA, Colberg SR, Corcoran MH, Malin SK, Rodriguez NR, Crespo CJ,et al.Exercise/Physical Activity in Individuals with Type 2 Diabetes: A Consensus Statement from the American College of Sports Medicine.Med Sci Sports Exerc. 2022 Feb 1;54(2):353-368. doi:10.1249/MSS.0000000000002800American Diabetes Association.Understanding carbs; find your balance.

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

Oliveira BF, Chang CR, Oetsch K, Falkenhain K, Crampton K, Stork M,et al.Impact of a Low-Carbohydrate Compared with Low-Fat Breakfast on Blood Glucose Control in Type 2 Diabetes: A Randomized Trial.Am J Clin Nutr. 2023 Jul;118(1):209-217. doi:10.1016/j.ajcnut.2023.04.032Bonsembiante L, Targher G, Maffeis C.Type 2 diabetes and dietary carbohydrate intake of adolescents and young adults: What is the impact of different choices?Nutrients. 2021;13(10):3344. doi:10.3390/nu13103344Harvard T.H. Chan School of Public Health. Harvard University.Carbohydrates and blood sugar.Atkinson F, Brand-Miller J, Foster-Powell K, Buyken A, Goletzke J.International tables of glycemic index and glycemic load values 2021: A systematic review.The American Journal of Clinical Nutrition.2021;114(5):1625–1632. doi:10.1093/ajcn/nqab233American Diabetes Association.The Best Cereal for People with Diabetes.Aune D, Keum N, Giovannucci E, et al.Whole grain consumption and risk of cardiovascular disease, cancer, and all cause and cause specific mortality: Systematic review and dose-response meta-analysis of prospective studies.BMJ. 2016;353:i2716. doi: 10.1136/bmj.i2716Kanaley JA, Colberg SR, Corcoran MH, Malin SK, Rodriguez NR, Crespo CJ,et al.Exercise/Physical Activity in Individuals with Type 2 Diabetes: A Consensus Statement from the American College of Sports Medicine.Med Sci Sports Exerc. 2022 Feb 1;54(2):353-368. doi:10.1249/MSS.0000000000002800American Diabetes Association.Understanding carbs; find your balance.

Oliveira BF, Chang CR, Oetsch K, Falkenhain K, Crampton K, Stork M,et al.Impact of a Low-Carbohydrate Compared with Low-Fat Breakfast on Blood Glucose Control in Type 2 Diabetes: A Randomized Trial.Am J Clin Nutr. 2023 Jul;118(1):209-217. doi:10.1016/j.ajcnut.2023.04.032

Bonsembiante L, Targher G, Maffeis C.Type 2 diabetes and dietary carbohydrate intake of adolescents and young adults: What is the impact of different choices?Nutrients. 2021;13(10):3344. doi:10.3390/nu13103344

Harvard T.H. Chan School of Public Health. Harvard University.Carbohydrates and blood sugar.

Atkinson F, Brand-Miller J, Foster-Powell K, Buyken A, Goletzke J.International tables of glycemic index and glycemic load values 2021: A systematic review.The American Journal of Clinical Nutrition.2021;114(5):1625–1632. doi:10.1093/ajcn/nqab233

American Diabetes Association.The Best Cereal for People with Diabetes.

Aune D, Keum N, Giovannucci E, et al.Whole grain consumption and risk of cardiovascular disease, cancer, and all cause and cause specific mortality: Systematic review and dose-response meta-analysis of prospective studies.BMJ. 2016;353:i2716. doi: 10.1136/bmj.i2716

Kanaley JA, Colberg SR, Corcoran MH, Malin SK, Rodriguez NR, Crespo CJ,et al.Exercise/Physical Activity in Individuals with Type 2 Diabetes: A Consensus Statement from the American College of Sports Medicine.Med Sci Sports Exerc. 2022 Feb 1;54(2):353-368. doi:10.1249/MSS.0000000000002800

American Diabetes Association.Understanding carbs; find your balance.

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