When you know what sort of cold cereal to purchase, it’s easy to include it into a healthy, diabetes-friendly morning routine. Our easy-to-follow suggestions will help you stay clear of too sugary, processed cereals and prepare a healthy meal to maintain constant blood sugar and energy levels throughout the morning. In an article published on The News&Views, it was recommended that diabetic people should maintain a balanced diet along with regular exercise to stay health. We’ve even compiled a list of low-sugar cereals and the best cold cereal for diabetics recommended by dietitians that are packed with whole grains, flavor, and fiber to keep your taste buds satisfied.
Tips for People With Diabetes
Go for whole grains
It’s simple to see why whole-grain cereals are good for you: they’re packed with nutrients like B vitamins and fiber to keep you full, and studies show that eating them regularly leads to better health. But contradictory manufacturer marketing claims might make it impossible to discern how much whole grain is really in each package. Forget what it appears on the front of the package. Just flip the package and study the nutrition label to identify cereals that expressly feature a “whole” grain first. “Whole-grain wheat, amaranth, buckwheat, millet, quinoa, barley, bulgur” are all examples of first-ingredient “whole-grain wheat,” “whole wheat.”
Whole grains like “oatmeal”, “oats,” and “brown rice” don’t need to be specified since they are intrinsically whole grains. Keep an eye out for ingredients such as “wheat flour,” “multigrain,” or another name for the cereal’s primary component; these are warning flags that the cereal contains fewer or no whole grains.
Eliminate the Sugars
While whole-grain content should be the first thing you look for on a cereal box, it’s also crucial to examine how much sugar content is in your cereal. Even if a box claims to be made entirely of whole grains, if it has more than 10g of sugar per serving or contains artificial sweeteners, put it back. Another sign of a high sugar level is the presence of miniature marshmallows, frosting, or appealing tastes in the cereal (e.g., peanut butter or chocolate).
Sugar may alternatively be labeled as dextrose, cane sugar, agave, sucrose, or high-fructose corn syrup. In case you need a little more sweetness, consider adding a half cup of fresh fruit, such as berries or half a banana, for fiber and antioxidants. Fresh fruit is preferable to dried fruits, which are heavier in carbohydrates and more calorically dense. A dash of cinnamon or vanilla flavor may also offer mild sweetness without adding calories or carbohydrates.
Pour on Protein
A cup of milk in your cereal bowl is for all good reasons: 8 oz of cow’s milk contains around 8g of satiating protein and 12g of carbs. One cup of skim or fat-free milk contains 90 calories, one cup of whole milk has 150 calories, and 1 percent and 2 percent are somewhere in the middle in terms of calories.
You may also use 1/2 cup low-fat plain Greek yogurt for the milk, which is high in blood sugar-stabilizing protein and probiotics for healthy digestion and immunological function. Use unsweetened soymilk as a dairy milk substitute because it has more protein (6-7g per 8-oz serving) than other nut-based milks.
Boost your breakfast cereal
Tossing in a spoonful of finely chopped nuts such as almonds or walnuts gives your dish a crunch and boosts the amount of heart-healthy polyunsaturated and monounsaturated fats in your diet. In addition to helping you feel fuller longer, fat in your diet also slows digestion, preventing a mid-morning fall in energy.
To boost the fiber and omega-3 fatty acid content of your dish, add 1 tablespoon of flaxseed meal or 1-2 tablespoons of chia seeds.
Portions
Eating smaller quantities may help persons with diabetes better regulate their blood glucose levels, particularly when they consume high-carb items such as cereal.
People who have diabetes should avoid deciding how much food to consume depending on the size of the dish since this might lead to overindulging. Instead, pay attention to the recommended serving size on the product label and stick to it.
The following are some alternative techniques for producing nutritious portion sizes:
- Breakfast and dinner may be split into two separate meals if you split your cereal into two equal portions. Dividing the portion of your meal means that the body needs to handle less sugar at once, thereby minimizing the danger of blood sugar rises.
- Eat low-sugar, low-carb items together with cereal. Avoid eating bread with jam and cereal in the morning, for example.
- Instead of having cereal for breakfast or a big meal, have it as a snack.
4 Best Cold Cereals for Diabetes
Muesli
Muesli and granola-type morning cereals are quite thick, and just a modest piece, or between 1/4 – 1/2 cup, is essential to start your day with adequate energy. To achieve a lower glycemic index, look for a muesli that does not include any added sugars and is mostly composed of dried fruits, nuts, and oat flakes. Whether you have type 1 or type 2 diabetes, eating meals with a low glycemic index can help you maintain more stable blood sugar levels throughout the morning. When making your own muesli, leave off the sugar and pair it with unsweetened milk or yogurt. It is one of the best cold cereal for diabetes.
Large Oat Flakes
The oats may be consumed as a hot cereal or as a cold cereal, cooked or uncooked. Low-GI oats, such as steel-cut oats or big flakes, are preferable. Add raw almonds, plain yogurt or milk and enjoy. Avoid adding more sugar, but you may add berries for sweetness that would not contribute to sugar levels.
Quinoa
Cook quinoa much ahead of time, as per the package directions, and put it in the refrigerator for a quick cold morning cereal alternative. In order to maintain appropriate blood sugar levels, quinoa, a complete grain, provides carbs that are absorbed slowly. If preferred, top with a little milk or plain yogurt, nuts, or fruit, but aim for a serving size of 1/2 to 1 cup to keep carbs in check.
Bran Cereals
Most morning cereals in boxes, even sugar-free ones, contain a high glycemic index. The glycemic index (GI) is a measure of how quickly a food increases or decreases in blood sugar after it is consumed. Study results show that bran cereals meet the criteria. Slice or Slivered almonds, berries, or diced apples may be added to a sugar-free bran cereal for extra taste.
To Sum it Up
One of the most effective ways to control diabetes is to eat a healthy, well-balanced diet. However, this does not require individuals to give up all of their favorite foods.
For assistance with selecting the correct diet and discovering the greatest cereal for health, a person may speak to a doctor or dietician.
Cereals like those described here may be found at grocery shops and on the internet.
