If there’s one ubiquitous breakfast, it’s cereal. But since cereal can be a high-carb and high-sugar breakfast, you might not know if cereal is a healthy choice if you have diabetes. This condition affects 37 million people in the United States, according to the Centers for Disaster Control and Prevention.
First, breakfast, in general, tends to be a healthy choice. In people with diabetes, skipping breakfast has been associated with worse measures of heart health, according to a 2020 study in Open Diabetes Research and Care BMJ.
As for cereals, they are delicious and convenient. And yes, you can eat it if you have diabetes. Most people, even if they have diabetes, can eat all foods in moderation. But whether cereal is a good choice for you depends on the specific cereal you choose. If you opt for cereal, look for one made with whole grains (which will increase its fiber content) and less added sugar.
Adding foods that provide healthy fats and proteins to your cereal can also help you feel fuller and satisfied longer. The total amount and type of cereal you can eat will depend on your personal goals for managing your blood sugar. Here, we’ll look at the nutrition in grains, and what to look for and limit when choosing the best grains for your blood sugar.
Cereal nutrition
Cereal is an accessible, affordable and shelf-stable food, making it an easy choice for many people with diabetes. There is also a wide variety of different types of cereals. However, not all grains are nutritionally equal. While most are high in carbs, they can differ significantly in added sugar and fiber. Here is a comparison of three types of cereal.
Fiber One Original Bran Breakfast Cereal
According to USDAa 2/3 cup (40g) serving provides:
- calories: 90
- Carbohydrates: 34 grams
- Total fat: 1g
- Saturated fat: 0g
- Protein: 3g
- Fiber: 18 grams
- Total sugar: 0g
- Sodium: 140mg
Bob’s Red Mill Old Fashioned Country Style Muesli
According to USDAa 1/4 cup (35 g) serving provides:
- calories: 140
- Carbohydrates: 23 grams
- Total fat: 3 grams
- Saturated fat: 0g
- Protein: 4g
- Fiber: 4g
- Total sugar: 5g
- Added sugar: 0 grams
- Sodium: 0mg
Lucky Charms cereal
According to USDAa 1 cup (36 g) serving provides:
- calories: 140
- Carbohydrates: 30g
- Total fat: 1.5g
- Saturated fat: 0g
- Protein: 3g
- Fiber: 2g
- Total sugar: 12g
- Added sugar: 12g
- Sodium: 230mg
How Grains Affect Your Blood Sugar
When a person has diabetes, eating carbohydrates can cause their blood sugar levels to rise beyond what is normal for people without diabetes.
When people without diabetes eat carbohydrates, their pancreas releases insulin, a hormone that tells cells in the body to absorb sugar from the blood. When people with diabetes eat carbohydrates, either their pancreas doesn’t release enough insulin or their cells don’t respond to the secreted insulin, depending on the CDC. This can cause large amounts of sugar from carbohydrates to stay in the bloodstream instead of being absorbed. Grains tend to be high in carbs, and many are low in protein, fat, and fiber, making blood sugar management even more difficult.
That being said, depending on the type of grain, some may not have such a rapid impact on your blood sugar if they are high in fiber carbs and low in added sugar. When selecting a cereal, the amount and type of carbohydrates will determine their impact on blood sugar.
Can you eat cereal if you have diabetes?
Cereals can be part of a healthy diet for people with diabetes. The type of grain, the amount, and the foods you associate with grains are all important factors that affect your blood sugar levels.
What to look for
When choosing a breakfast cereal, check the ingredient list. Cereal ingredients are always listed in order, from largest to smallest amount, depending on the FDA. You can search for words like “whole grain” to find out what type of starch is in cereals. Common whole grains can include whole wheat, oats, barley, and rice. Aim for cereals with ingredient lists that start 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 contain nuts or seeds, which can also add healthy fats, protein and fiber. For example, cereals can include ingredients such as almonds, cashews, chia, flax, hemp, or quinoa.
Other ways to increase protein, fiber, and healthy fats are to add them to your cereal. According to American Diabetes Association, foods good for managing blood sugar include whole grains, nuts, berries, milk and yogurt. Simple ways to add protein and fat include pairing your cereal with Greek yogurt, nuts, nut butter, or cottage cheese. Topping cereal with fruit, such as a handful of berries, can add fiber and a natural sweet taste.
What to limit
Limit the amounts of refined carbohydrates, which are often found in very sugary cereals. For a good guideline to follow, choose a cereal with less than 5 grams of added sugars or even no added sugars. You can always add your own flavors, such as fruit or nut butter.
Limit saturated fats. Look for cereals with less than 3 grams of fat, unless it’s a healthy source of unsaturated fat, like nuts or seeds.
The essential
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 choose a nutritious cereal made with whole grains, fiber, protein and healthy fats, and low in added sugar. Choosing to combine grains with other foods can also help manage and better control blood sugar levels for someone with diabetes.