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, it’s 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? Don’t worry we’ve got you covered.

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In this post, we have briefly explained the important facts that you must know about the processed cereals that could be harmful to your health. Plus, the things you must consider while selecting diabetic-friendly cereals. 

Many brands are carefully making diabetic-friendly cereals with a rightly balanced glycemic index (GI) and glycemic load to keep your blood sugar level control. Read on to know about these cereals and important measures. 

Measures for Diabetic-Friendly Cereals

Some cereals can be instantly broken down by the body and releases carbohydrates which then converts into sugar that ultimately raises the blood sugar level, such carbohydrates are known as fast-digestive carbs. These carbs can prove to be harmful to people with diabetes. 

On the basis of the potential of carbohydrates to impact the glucose level in the blood, the two major measures were introduced; 

1. Glycemic Index

2. Glycemic Load

Glycemic Index (GI)

Glycemic Index is the measure that indicates how rapidly carbs can soar blood sugar level. There, it is recommended to take cereal with lower GI as they contain slower-to-digest carbohydrates which keep the blood glucose from the spike.

Also, how you take a combination of food with varied GI impact the blood sugar. For instance, if you take cereal with relatively higher GI then mix it with certain food items with lower GI such as nuts, Greek yogurt or other best low sugar yoghurt, as they help to slow down the conversion of sugar and maintain the glucose level to shoot.  

Glycemic Load 

Another measure that tells the way food can affect blood glucose. It is considered as the better means to differentiate between good and bad carbohydrates. 

It is not necessary, a food with higher GI always be harmful to diabetics. Instead, some foods like vegetables with a high GI, but low glycemic load, are certainly the best food choice for people with diabetes as they neutralize the impact. 

So, It is suggested to start your morning with breakfast having a lower glycemic load.

The Harvard T.H. Chan conducted a research and provided following criteria:

Reason for Most Cereal Not Good for Diabetics

Many people complain about higher blood sugar levels after eating traditional cereals despite taking every precautionary measure like estimating the grams of carbohydrates and reading the details of the ingredients. 

Well, the real problem is the grains and corn as they both get digested quickly and release an excessive amount of glucose into the bloodstream which soars the blood sugar. 

The grain-based or whole-grain cereals are highly processed carbohydrates and do not contain any other essential nutrients. Therefore, the body quickly breaks them down, releasing energy and glucose content during the process. This way, the people with diabetes eating 30 grams will get as much sugar as when consuming 60 grams of carbohydrates. 

Hence, it is better to eat Medium carbs or Low-carbs whole grain cereals. 

The Best Healthy Cereal for Diabetics

1- Livlo Keto Nut Granola Cereal - Excellent Choice for Diabetics

Satisfy the midnight or early morning cravings with low-carb Livlo Keto Nut Granola Cereal. It is a perfect breakfast cereal packed with all essential nutrients without gluten and grains that could risk high blood sugar. 

Keto Granola is not only suitable for diabetics but also for anyone with LCHF, keto, paleo, or Atkins diet. This Granola cereal goes well with a handful of berries and nuts since there is no sugar and additives added in it. 

The breakfast bowl of Livlo Keto Granola is full of premium seeds and nuts goodness that nourishes your body. You can create your own recipes with it by sprinkling it on some dessert, or adding almond milk or yogurt in your cereal bowl.

Ingredients: 

Pecans, Almonds, Sunflower Seeds, Coconut, Pumpkin Seeds, Monk Fruit Extract, Erythritol, Cinnamon, Soluble Fiber, Coconut Oil, Fine Sea Salt

Nutritional Facts

Serving size: ⅓ cup
Calories: 180
Fat: 17g
Saturated Fat: 6g
Trans Fat: 0g
Carbohydrates: 10g
Sugar: <1g
Protein: 5g
Fiber: 4g
Sodium: 20mg

Things you may like

• Goes well with multiple dishes
• Actually tasty -Cinnamon Almond Pecan
• Grain free & Gluten Free
• Non-GMO
• Healthiest Low-Carb cereal 
• 10 servings per bag

Things you may not like

• Densely coated with flavor

2- Annie's Frosted Oat Flakes - Best Cold Cereal

Annie’s Frosted Oat Flakes are the best cold cereal for a reason that they are free of artificial flavoring, food color, and preservatives. 

Unlike other quick cereals, these whole grain Frosted Oat Flakes do not contain high fructose corn syrup that increases the rate of digestion, making it the healthiest cold cereal for people with diabetes. 

The small and big flakes provide the perfect crisp and whole grain goodness in every serving. 

Ingredients:

Whole Grain Oats and Wheat, Tapioca Syrup, Sugar Syrup, Natural Flavor. V-E, Vanilla Extract, Cane Sugar

Nutritional Facts

Serving size: ¾ cup
Calories: 130
Fat: 1g
Saturated Fat: 0g
Trans Fat: 0g
Carbohydrates: 27g
Sugar: 8g
Protein: 3g
Fiber: 3g
Sodium: 90mg

Things you may like

• 23g whole grain in every serving
• No artificial colors or preservatives
• Gluten Free
• The Oat flavor gives a natural feel 
• Both small and big flakes
• Great packaging

Things you may not like

• Pricey Cereal

3- Bob's Oat Bran - Medium-Carb Cereal

If you are diabetic and looking for a clean and proper breakfast that is full of fiber but does not affect your blood glucose level, then Bob’s Oat Bran is an excellent medium carb cereal for you to start your day in a fulfilling and healthy way. 

The ample amount of fiber in a breakfast bowl, slows down the process of breaking down food and therefore, prevents the rapid release of excessive sugar while giving you a satisfactory feel of being full. Plus, the fiber is really good for our bowel movement, it adds bulk to food and helps in absorption of maximum nutrients by the body.

Just put some Oat Bran in a bowl, pour some fresh milk then sprinkle a pinch of cinnamon and add a handful of strawberries and blueberries. After this, your healthy breakfast will be ready to be eaten.

Ingredient: 

Oat Bran 

Nutritional Facts

Serving size: ⅓ cup (40g)
Calories: 150
Fat: 2.5g
Saturated Fat: 0.5g
Trans Fat: 0g
Carbohydrates: 26g
Sugar: 1g
Protein: 7g
Fiber: 7g
Sodium: 0mg

Things you may like

• Made from high quality grains
• 7 grams fiber and protein per serving
• Quick and easy to prepare
• Great cereal texture
• Helps to limit cholesterol level

Things you may not like

• Finely grounded flakes might give mushy feel

4- Julian Bakery ProGranola - Best Breakfast Cereal

The Julian Bakery ProGranola is a low-carb cereal for diabetics with higher amounts of fiber and protein for good health. The crunch bowl of ProGranola with milk gives the delicious taste of Vanilla Cinnamon that is enough to curb the hunger.  

The Granola is free from grains, gluten and soy that could raise blood sugar level. That’s why it is the best breakfast cereal option for both children and adults. 

A single pack of ProGranola can provide upto 15 servings.

Ingredients: 

Organic seeds (Chia seeds, Flax seeds, Pumpkin seeds, Sesame seeds), Egg White Protein, Organic Prebiotic Tapioca Fiber,(Digestive-Resistant), Organic Coconut Oil (Unrefined), Shredded Coconut, Natural Vanilla Extract, Cinnamon, and Monk Fruit 

Nutritional Facts

Serving size: 1 (half cup)
Calories: 97
Fat: 3.5g
Saturated Fat: 1g
Trans Fat: 0g
Carbohydrates: 2g
Sugar: 0g
Protein: 12g
Fiber: 12g
Sodium: 150mg

Things you may like

• 15 servings can last upto couple of weeks
• High on Fiber 
• Enough protein to satisfy cravings
• It taste delicious

Things you may not like

• Medium or large sized chunks
• Pack contains most of granola crumbs
• Overly sweet for some people

5- Diabetic Kitchen Pecan Granola Cereal - Hot or Cold Breakfast Cereal

If you want to cut down more carbs and sweetness, but add more fiber in diet, then Pecan Granola Cereal by Diabetic Kitchen is just right for you. This Keto-friendly cereal satisfies the taste buds with its nutty cinnamon Pecan goodness bothway Hot or Cold.  

The 5g of Prebiotic helps to regulate the blood glucose level. Also, wholesome granola is good enough to curb down your cravings with some almond milk or Greek yogurt. 

Ingredients: 

Finely Chopped Almonds, Pumpkin Seeds, Chicory Root Fiber, Coconut and Coconut Oil, Brown Rice, Monk Fruit, Cinnamon, Sunflower Seeds, Pecans, Natural Flavors, Organic Stevia Extract

Nutritional Facts

Serving size: ⅓ cup (31g)
Calories: 160
Fat: 14g
Saturated Fat: 4g
Trans Fat: 0g
Carbohydrates: 8g
Sugar: 2g
Protein: 4g
Fiber: 5g
Sodium: 5mg

Things you may like

• Good staple for everyday life
• Cinnamon quantity is too good to be smelled right after opening the packet
• Worth the price
• It taste pretty good
• Hot or Cold serving
• Goes surprisingly well with fresh cream or almond milk

Things you may not like

• Price is higher than other cereals on list

Things To Be Considered 

The cold cereal makes the most convenient and super quick breakfast for diabetics. These breakfast cereals are the most healthy option that contributes to the diabetes-friendly diet.

There are a number of breakfast cereals available on market but not all are great for people with diabetes. So for your ease, we have provided a detailed guide on what ingredients you must check or avoid in cereals. Plus, some useful tips to maintain blood glucose level while eating cereal.

Ingredients you must check in cereal

Whole Grains: The first thing you must check on the packet is the whole grains as they are the great breakfast cereals for everyone. They contain essential nutrients like Vitamin B, and food fiber that improves the overall health with daily consumption. 

Don’t go over the broad labels on front, flip the packet and read on nutritional facts. Look for whole grain wheat, whole kernel corn, whole buckwheat, millet or quinoa as the main ingredient. 

If you found oatmeal, or oats on ingredients then it's clear that it is completely whole grain, but if you read multigrain or wheat flour or anything different on top of the list, then the cereal won’t be a good choice for diabetics.

Sugar: Just like whole grains, sugar is important to be considered. Check the quantity of sugar is added into the cereal. If the amount of sugar exceeds 10 grams per serving or may have artificial sweetening agents. Then this it’s not a right pick for you. 

Also check features or indications of sweet things like frosting, peanut butter, marshmallows or chocolate, if you find then there are high chances of it being not diabetic friendly. 

You must know that there are many forms of sugar like agave, sucrose, dextrose, cane sugar or high-fructose corn syrup. So, do find them about on the back labeling. 

If you crave for some sweetness, then add some fresh fruits like banana or berries. The fruits not only add sweet flavor to breakfast cereal but also contain healthy sugar and add fiber to your diet. 

When talking about adding fruits, consider adding only fresh fruits and avoid dry fruits, as they are rich in carbohydrates and calories. Or you can use a pinch of cinnamon or a few drops of organic vanilla extract to add some taste without increasing the carbs or calories. 

Useful Tips for Healthy Diabetic-Friendly Cereal Breakfast

Add on Protein: Pouring some fresh milk adds a good quantity of protein and carbohydrates. You can cut down the high carb content by skimming the milk that reduces the calories or you can neutralize the carbs with Greek yoghurt, an excellent source of sugar stabilizing protein and it is also rich in probiotics which is good for the gut and improves the immunity.

If you don’t want to add dairy, then soymilk or nut based milks are the great replacement with high protein per serving.

Boost up Breakfast: Nuts are rich in omega-3 and healthy fat. So, add a full spoon of finely chopped walnuts or almonds, they not only lowers cholesterol but also improves brain health. 

The nuts not only add a crunchy texture to your breakfast bowl but also add monounsaturated and polyunsaturated fats that play a crucial role in reducing the risk of cardiovascular diseases. They also slow down the digestion and keep you satisfied for hours.

You can also sprinkle some flax seeds or chia seeds. They both are excellent sources of omega-3 (an important nutrient for skin and brain health) and extra fiber for improved digestion.