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Here’s a comment someone made on our Facebook page:
What kind of cold cereal do you guys eat – checked the super market and (omg) so high in carbs and sugar and you can eat 1/4 cup of 1/2 cup (I would literally starve on this ) any suggestions ?
Have you had a similar experience from looking at food labels on breakfast cereals?
Or perhaps you haven’t looked at the labels and not sure if cereals are okay for diabetes.
Well, we’ve got you covered because today we’re going to go over the ins and outs of breakfast cereals, share some low carb alternatives you can buy, and share a couple of recipes you can enjoy too.
The Truth About Breakfast Cereals
Breakfast Cereals are NOT healthy!
Let’s look at 2 popular breakfast cereals from the US and Australia. If you’re from a different country, that’s okay, most cereals are the same poor quality.
General Mills Honey Nut Cheerios
Noted as the US most popular cereal in 2013.
In a 112 g serve we have:
- 440 calories
- 6 g fat
- 640 mg sodium
- 88 g carbs
- 8 g fiber
- 36 g sugar
- 44 g other carbs
- 8 g protein
Ingredients: Whole grain oats, sugar, oat bran, modified corn starch, honey, brown sugar syrup, salt, tripotassium phosphate, canola and/or rice bran oil, natural almond flour, and then their long line of ADDED vitamins and minerals. Source
Does this measure up as a healthy breakfast option?
No way! Almost 1/3 sugar content and 132 g carbs, high sodium, low fiber, and low protein. In my opinion that’s no way to start the day and yet it’s the most popular cereal in the US.
Notice on the box that the marketing claims it “Can Help Lower Cholesterol”.
You will see all sorts of advertising scams occur on food packaging and you can’t trust any of it. Although there is some evidence to suggest that soluble fiber (found in oats) can help lower cholesterol, by the time you add all that sugar, it decreases any of the health benefits that the fiber may have. Not only will the sugar/ carbs send you blood sugar soaring, it will also raise cholesterol.
Kellogs Nutri-Grain
In a 100 g serve:
- 360 calories
- 20 g protein
- 3 g fiber
- 0.8g fat
- 32 g sugar
- 600 mg sodium
Ingredients: Cereals (44%)(wheat flour, oatmeal, maize flour), sugar, wheat gluten, molasses, salt, minerals (calcium carbonate, iron), barley malt extract, mineral salt (sodium bicarbonate), natural color (paprika, turmeric), vitamins (vitamin C, niacin, thiamin, riboflavin, vitamin B6, folate). Source
Marketed as the ‘Iron Man Fuel’ and promoted as a breakfast food to fuel sport, this cereal really doesn’t measure up to it’s claims and doesn’t make a healthy breakfast for children. We’re pretty sure athletes don’t eat it regularly either!
You will find cereals like these 2 examples above line the shelves of supermarkets and they have a few things in common.
Common things about most breakfast cereals:
- High in sugar
- High in carbs
- Low in fiber
- High in salt
- Low in protein
- Low in nutrients – so often have ‘added’ vitamins and minerals
Generally you can say goodbye to cereal options from your supermarket. Instead you will have to buy them online, from your local health food store, or make your own options.
Low Carb Breakfast Cereals You Can Buy
Low Carb Cereals from Netrition
Nutritious Living Hi Lo Cereal
This cereal comes in 2 flavors, plain and strawberry. Compared to a regular cereal, this option has 7 g net carbs per half cup serve.
Ingredients: Soy Grits, Wheat Gluten, Soy Protein Isolate, Corn Bran, Evaporated Cane Juice Crystals, Rice Flour, Corn Meal, Corn Starch, Natural Flavors, Canola Oil, Salt, Caramel Color, Vitamin E (Mixed Tocopherols) as Natural Antioxidants.
It’s $4.89 for a 12 oz/ 340 g box.
This cereal comes in cocoa or maple flavor and is just 2 g net carbs per half cup serve.
Ingredients: Soy concentrate, soy flour, sunflower oil, cocoa powder, low glycemic monosaccharide, natural flavoring, sea salt, all natural monk fruit.
It costs $7.99 for a 10 oz/ 284 g bag or $11.99 for a 1 lb/ 2.2 kg bag.
Low Carb Cereals from Amazon
Julian’s bakery does make a great selection of low carb products but they tend to a bit pricey.
These coconut flakes are $10.99 for a 10.5 oz/300 g box.
A 30 g serve is 7 g net carbs.
Ingredients: coconut meat, coconut water, & palm starch (Ships In Foil Pack) (No Box Included)
Again, this is pretty pricey, coming in at $17 for a 9 oz/ 277 g bag. It’s just 1 g net carbs for a 35 g serve.
Ingredients: Organic cracked flax seed, organic chopped flax seed meal, salvia hispanica L. milled chia seed grains, inulin (chicory root) fiber, oat fiber, digestion resistant polydextrose fiber, organic stevia rebaudiana leaf natural herbal extracts, and natural luo han guo monk fruit.
This is a little too expensive and not necessarily one we’d recommend because of that reason. But we want to show you that when it comes to low cabr cereals, there aren’t too many around and they can get rather expensive.
That’s why we’ve got a variety of homemade options. Here are a couple you can try.
What About Porridge and Oatmeal?
I often get asked about porridge and oatmeal, so I guess we should cover whether they are a good choice for you as a diabetic.
Oatmeal
Oatmeal is oat groats that have been ground, steel-cut, crushed, or rolled.
Nutrition Per 1 cup cooked serving (which would probably be people’s standard serving): Calories 158 | Total Fat 3.2 g | Sat Fat 0.5 g | Mono: 0.9 g | Total Carbs 27 g | Fiber 4 g | Net Carbs 23 g | Protein 6 g
Quaker oatmeal has almost the same nutrient value to the one above for 1 x 41 g pack.
Carbs make up 66% of oats but the carbs in oats may have some benefits compared to other things.
“Oats are very low in sugar, with only 1% coming from sucrose. About 11% of the carbs are fiber, and 85% consists of starch.”
- 7% rapid digesting carbs
- 22% slow digesting carbs
- 25% resistant starch
Here’s an excerpt from Authority Nutrition on Oats and Type 2 Diabetes:
“Beta-glucans, the soluble fibers from oats, have been tested in patients with type 2 diabetes, showing beneficial effects on blood sugar control (59, 60).
Modest amounts of beta-glucans from oats have been shown to moderate both glucose and insulin responses after carbohydrate-rich meals (61, 62, 63).
In patients with type 2 diabetes and severe insulin resistance, a 4-week dietary intervention with oatmeal resulted in a 40% reduction in the insulin dosage needed for stabilizing blood sugar levels (64).
Studies suggest that beta-glucans may favorably alter insulin sensitivity, delaying or preventing the onset of type 2 diabetes (65, 66, 67, 68), but a recent review study concludes that the evidence is inconsistent (54).
Boiled whole oats cause low glucose and insulin responses, but the responses increase significantly if the oats are ground to flour before cooking (69, 70, 71).
Bottom line: Oats may reduce blood sugar and insulin responses following carbohydrate-rich meals. This makes them particularly beneficial for diabetics.”
At 23 g net carbs for 1 cup oatmeal, overall that’s not too bad. But just remember that is still contributing to your overall carb intake.
Oats aren’t always included in a low carb diet as some people still find they spike blood sugar levels. So the best thing to do is test, test, test, and see if they affect you.
Find more info on oatmeal over here.
Low Carb Cereal Alternatives
Roasted Nut Muesli
RECIPE
Roasted Nut Low Carb Muesli
Ingredients
- 1 cup slivered almonds
- 2 Tablespoon pumpkin seeds (pepita)
- 1/2 cup walnuts
- 1/2 cup macadamia nuts
- 1 cup shredded coconut
Instructions
- Heat the oven to 350°F/ 180°C.
- Place all the nuts on a baking tray (not the coconut), and roast for 10 minutes.
- Allow to cool.
- Mix together with the shredded coconut and store in an airtight container ready for use.
- Serve with your choice of fruit (strawberries, blueberries or cherries) and a little milk (cow, almond or coconut milk).
Notes
- Strawberries
- Blueberries
- Cherries
- Milk - cow, almond, or coconut milk
- Keeps in a jar or airtight container for weeks, so make a big batch and keep it on hand.
Mixed Berry Parfait
RECIPE
Easy Diabetic Breakfast: Mixed Berry Parfait
Ingredients
- 3.7 oz frozen mixed berries - equiv. 3/4 cup - defrosted
- 1/2 cup greek yogurt
- 1/4 cup flaked almonds
- 2 Tablespoon desiccated coconut
- 1/4 teaspoon ground cinnamon
- 2 Tablespoon sunflower seeds
- 5-7 drops liquid stevia extract - optional
Instructions
- If you want to parfait a bit sweeter, stir the liquid stevia into the yogurt.
- Layer the ingredients into 2 glasses starting with the berries, a little almonds, sunflower seeds, and coconut, a sprinkle of cinnamon, a thin layer of yogurt; then repeat until you use all the ingredients.
Notes
There are loads of different low carb meals you can have for breakfast, you just need ideas and delicious recipes.
Inside our Bountiful Breakfast Menu, we’ve got 46 different breakfast options!
Why would you want to eat low carb?
Carbohydrates are the single biggest thing that influences blood sugar and A1C.
So naturally, eating the right amount of carbs per day is super, super important to your health.
Here’s some proof…
Another comment from Facebook:
“My dad ate the ADA (American Diabetes Association) way. He started off on metformin and three years later he had to have insulin added and the metformin discarded. He died three years after his initial diagnosis from diabetes related complications. He had 2 massive heart attacks caused by his diabetes. I would advise type 2 diabetics to avoid the ADA guidelines as they are there to keep you on meds, not to reduce them or come off of them. I chose to go low carb and it changed my life and got me off all meds in 6 months time.
Such is the power of a low carb diet!
Studies show a low carb diet outperforms a low fat diet for results. Every. Single. Time!
And stories like the one above are common – many people get off meds and get healthier going low carb.
In any case, I hope you’ve learned something new about cereals and diabetes, and discovered a few low carb alternatives to help get you started.
All you can do is test, test test. I tried steel cut oats, and all the oatmeals even cereals where the labels appeared to be within range. KI even spent the extra money on some of them.. Never found the right one. Each one spiked up. So testing is all you can do.
Exactly Lydia. For the most part oats and cereals are just out of the picture, unfortunately. But testing is the only way to know, with any food. Even some foods which would seem “good” for anyone, may still affect some people in odd ways. That’s the individual nature of our own bodies!
I hope people understand that the guide ines from ADA are nothing more than “Death to Diabetics” . As simple as that. ADA promotes Pharmaceutical companies without caring the least what happens to people like you and me.
What about popcorn as snack?
Popcorn appears like an okay snack, it’s around 6 g carbs per one cup serve. BUT, the problem is it is ALL carbs. There is no fiber, protein or fat to slow down the release of that glucose. If you pair it with a protein and fat it’s better.
I have a bowl of cereal every morning its special k. Nourish.i have unsweetened almond milk on it and my sugars have stayed with in my target. I drive a school bus and i find it hard to eat something i have to prepare and cook in the morning while i am trying to get ready to go . i really dont want to have to get up all the more earlier than i do just to eat. Any suggestions for a quick on the go bteakfSt idea
1 2 or 3 min. Mug cakes are great. When did I already say this anyway it’s worth repeating for someone who hasn’t seen it.
No, it’s not in good range but I don’t know what other cereal to eat for breakfast.
or something else that is quick and easy.
Sometimes it’s a matter of moving away from what we ‘normally’ eat or what we have grown to consider “breakfast” foods. It’s actually funny that most breakfast foods are the unhealthiest, non-nutritional foods – crazy really!
Have you seen our Bountiful Breakfast Menu?
Here’s a few ideas too https://diabetesmealplans.com/5458/diabetic-breakfast-ideas/
I have been eating Rolled Oats, 100% whole grain, old fashioned, for breakfast for a long, long time.
I just bought a box of Quaker Oat Bran Hot Cereal…….was that a good choice?
Total Carbs…25g …..Dietary Fiberl..6g…..Soluble fiber 3g and insoluble fiber 3 g.
Both cooked in the microwave for 3 minutes.
marie
So how is your blood sugar control Marie? Is it in a good range? Because the research shows a low carb diet works so well for diabetics, we don’t encourage oats because they are a high carb food. Many readers have discovered that in fact it is contributing to a rise in glucose levels.
In saying that, some people can tolerate them. Your monitor is the best answer to this question.
I have three hot cereals in front of me.
Quaker Oats-1/3 cup = 20g carbs- 3g fibre and 0 sugar
Quaker Oat Bran- 1/3 cup = 20g carbs-4g fibre and 0 sugar
Pocono Buckwheat1 cup prepared +36g carbs = 1 g fibre and0 sugar
Looks like Bckwheat is the bad guy here
Cold cereal
Shredded Wheat- 2 biscuits = 38g carbs -6g fibre and 0 sugar
Muffets-2 biscuits=34g carbs-5g fibre and 0 sugar
Now I believe I’ve read that breakfast should not exceed 30 carbs Buckwheat and S-Wheat are a touch over
That pretty much describes what cereals I use
Brewster, we are a low carb site and encourage the use of whole foods that don’t come in a packet. 30 g carbs all from cereal is way too high for most people to manage blood sugar well. And like you can see 1/3 cup at 20 g carbs, isn’t going to fill you up all that much.
If you manage to eat them and manage your blood sugar that’s fine. But we don’t recommend them. Most of our readers struggle with BS control and want to get off meds. Lowering carbohydrate intake has been shown in research to be the most effective way to do this. That means saying goodbye to most cereals – they are all high carb, high GI foods.
All the information from these sessions are so informative. I started out at 177 and my diabetes out of control along with fatty liver. I was taking so many pills. Now 3 yrs later changed my eating habits, off all pills except for one, metformin and I am down to 150 lbs. Slowly I am getting there. Thank you for all the information.
Thanks Gloria, so glad you find them useful. :)
Well the fact that you’ve dramatically reduced your meds speaks volumes of your results so far. Obviously you’re doing something right so just keep going.
Hi,,ok I’m confused,,can I eat oatmeal,,not the package kind,,or cream of wheat?
Yep, it still can be confusing. I would steer clear of cream of wheat. It has around 24-25 g carbs and only 1 g of fiber. Processed wheat is also very high GI. Wheat has also been linked to disruption of hormones, which is another factor that could negatively influence diabetics. It’s interesting because many ‘whole grain’ products aren’t truly whole grain, they are still highly processed.
As for eating oatmeal, it could be okay for you – some people can eat it.
The question for you is, how is your blood sugar and A1C?
If you are struggling to get it under control you might consider eliminating the oatmeal, or try testing to see if it influences your results. Some foods can be a bit different for each individual. But as far as cereals go, oatmeal is likely to be one of the best options.
Does that help clear things up a bit?
Yes it does clear it up,,,my sugar go crazy when I eat oatmeal,,but I was told by a dietion to eat it,,,,I was at the dr today and my sugars are crazy,,I’m trying very hard,,he suggested low carbs,,and liked your site,,he told me to go over your lessons and reread them :)
Well there you go Sharon, we’ve got to the bottom of something here. :)
I’d highly recommend you get hold of the T2Diet Program or become a VIP member for 12 months (which gives you access to all meal plans and programs) – you’ll learn a lot and will have endless meal options at your fingertips too.