Diabetes is a condition of the body when blood glucose is high. The body is unable to process food to be used as energy for the body. Diabetes doesn’t allow your body to make enough insulin as it should, and that increases the blood sugar levels in the body.
Living with diabetes can be troublesome, especially if you are aware of the diet you must follow and the food you must eat to keep your blood sugar levels in check. You might hunt to find sugar free cereals for diabetics in supermarkets, but it is wiser to know what the best cereal for diabetics is.
The best breakfast cereal for diabetics ideally includes high fat, high protein, and low carb choice of cereals like oats, barley, wheat bran, oats flour, quinoa, etc.
Best Cereals for Diabetics
1. Nut and Seed Granola with Low Glycemic Index
They have plenty of health benefits as they are a storehouse of vitamins and minerals. As this helps in staying full longer and reduces binge eating cravings, you consume fewer calories throughout the day. Blood sugar spikes usually happen in the morning after breakfast as the body for most people is resistant to insulin(1) in the morning. That’s why it is considered as one of the best cereals for diabetics.
Ingredients
Things you will need
- 1 cup rolled oats
- 2 tbsp pumpkin seeds
- ½ cup pecans
- 1 tbsp chia seeds
- ½ cup unsweetened coconut flakes
- ¼ cup unsweetened cranberries
- 1/3 cup coconut nectar
- 2 tbsp melted coconut oil
- ½ tsp salt
- 1 tsp cinnamon
- ½ tsp almond extract
- 1 tsp vanilla extract
Method
- Take all the dry ingredients and mix in a small bowl.
- Add melted coconut oil, almond extract, coconut nectar, and vanilla extract.
- Preheat your oven to 325 degrees C. Place a baking sheet and add spread this granola mix evenly.
- Bake it for 15-18 minutes until you see the oats change into brown.
You can follow these exact measurements for breakfast every day. This doesn’t hurt the blood sugar levels of the body.
[ Read: Natural Treatments for Diabetes ]
2. Oatmeal
It is one of those Glycemic index cereals with a rating of 55 and a glycemic load of 13. Opting for organic and fortified brands to prepare oatmeal, it is fibrous and improves bowel movement and helps to relieve constipation.
Method
- Use raw oats to prepare oatmeal. Add water or milk to cook it.
- Do not consume the pre-sweetened varieties as they are very rich in sugar and calories.
3. Rice-Based Cereals
Rice-based cereals are likely to not affect the blood sugar levels as compared to Muesli. It has a glycemic index rating of 69.
Method
- You could mix it with oats and red berries, honey, fruit, and yogurt.
- If you severely have diabetes, you must consult your doctor about the toppings you can add to the cereals. Depending on that, it is safe to have it twice weekly.
[ Read: Wondrous Foods for Diabetics ]
4. Protein and Nuts
When protein is added to breakfast, it keeps the blood sugar level in control even post-lunch and is considered as one of the best cereal for diabetics.
Method
- Choose a whole grain meal like oatmeal, barley, or brown rice.
- Top it up with protein by adding some eggs, Greek yogurt, or nuts. Adding walnuts, pecans, and unsalted nuts make it crunchy and delicious meal.
- As they are very in calories eat in moderation.
- If you are counting on your carb intake, you have to manage the portion and size of your serving.
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Here are the alternative Diabetic Products.
To Utilize the Best cereals for Diabetics, You Must
- Add a lot of nuts and seeds that control diabetes.
- Add fibrous cereals to your diet
- Avoid topping with flavored yogurt and sweetened beverages for your cereals.
- Get your blood sugar levels checked routinely.
[ Read: Drinks for Diabetics ]
Sugar Mentioned on Cereal Boxes must be Avoided
When you look to buy a cereal box for the best cereal for diabetics, you must take a good look at the ingredients behind. Diabetics must choose a cereal that contains 3 gm of fiber and 6 gm of sugar in each serving.
The list of sweeteners that may appear on food labels
- Brown sugar
- Cane crystals
- Cane sugar
- Corn syrup
- Honey
- Glucose
- Fruit juice concentrates
- Malt syrup
- Maltose
- Raw sugar
- Syrup
- Sucrose
Dairy Substitutes
- You can add half a cup of skim milk or a dairy substitute to the cereal once it fits in a meal plan. Milk contains natural sugars. An alternative would be skim milk that will help you consume few calories and lesser levels of saturated fat.
- Almond milk and Soymilk are also great options if you have lactose intolerance or not fond of dairy. Unsweetened almond milk is less in carbohydrates and calories compared to dairy.
[Read: Smoothies for Diabetics]
Verdict
- The American Diabetes Association mentions that rolled oatmeal, steel-cut oatmeal, and oat bran are foods that are low glycemic cereals with a GI value as less as 55 and considered as the best cereal for diabetics.
- Instant oats or quick oats have a GI value of 56-69.
- Puffed rice, bran flakes, corn flakes are high GI foods that have a value of more than 70.
- The best cereals for diabetics are the ones with a low glycemic index.
[ Read: Diabetic Foods to Avoid ]
FAQs
1. Is shredded wheat suitable for diabetics?
It is one of the best cereals for diabetics. It is less in calories and high in fiber and is one of the natural cereal choices available.
2. What Cereals can diabetics eat?
The American Diabetes Association says that rolled oatmeal, steel-cut oatmeal, and oat brans are low GI foods and are safe and healthy cereal for diabetics.
