We’ve heard countless times that breakfast is the most important meal of the day—it can help jump start metabolism, prevent food cravings, and help people lose weight. The most common complaint of “non breakfast eaters” is that they don’t have time in the morning to eat and that they are looking for quick breakfast ideas. Therefore, people often ask me, “Can I eat cold cereal for breakfast?” While it’s probably better to eat something for breakfast than nothing at all, cold cereal is typically not the best choice for someone with diabetes who is trying to lose weight.
The reason is multifactorial.
First off, studies have shown that those persons with diabetes tend to have better blood sugars and weight control when starting the day with a higher fat, higher protein, lower carbohydrate breakfast. Protein and fat tend to be more satiating which can keep you feel full for longer, typically resulting in less overall calorie intake. In addition, blood sugars tend to rise higher after breakfast and many people are resistant to insulin in the morning which can also cause blood sugars to spike. Elevated blood sugars may cause additional carbohydrate cravings, which can lead to excess calorie and carbohydrate intake, often resulting in excess sugar in the blood.
Secondly, many people overeat cereal which can lead to excess calorie and carbohydrate intake. A single serving of cereal is about 3/4 cup. Three-fourths cup of cereal will generally cost you about 120 calories and 24 g of carbohydrate.
This amount of carbohydrates is equivalent to eating almost 2 slices of bread and this is without adding fruit or milk to your bowl. A typical cereal meal such as 3/4 cup with 1 banana and 1 cup of low-fat milk contains about 340 calories and 66 g of carbohydrate (about 4 slices of bread). Although the calories are not too high, the quantity of food is small and the carbohydrate content is high.
Most people with diabetes should eat about 30-45 g of carbohydrates for breakfast and many do best when eating less than 30 g for breakfast.
Thirdly, not all cereal is created equal. Processed, refined, high sugary cereals are rich in calories, carbohydrates and sugar. When choosing a cereal, it’s important to choose a cereal that is low in sugar and high in fiber. Aim to choose a cereal that has less than 6 g of sugar and at least 3 g of fiber. Choosing a whole grain cereal would be best. Studies have shown that eating a diet rich in whole grains can reduce the risk of heart disease.
But, I Thought Cereal Was Healthy?
As stated earlier, not all cereal is created equal. Some cereals are made with refined carbohydrates and contain added sugars. Other whole grain cereals are made with healthy ingredients such as whole grains and nuts, but can be rich in calories and fat for a small portion. Cereal can be a good choice if you choose wisely and keep your portions controlled. In fact, many cereals are also fortified with vitamins and minerals, which can help people meet their nutritional needs. From time to time, foods rich in carbohydrate do serve a purpose for those people with diabetes.
For example, a good time to eat cereal maybe before exercise. Physical activity helps to burn sugar (or glucose). If you are someone who takes an oral medication orinsulin that can cause your blood sugar to drop, you will need to eat carbohydrates pre workout to prevent low blood sugars during physical activity.
If You Enjoy Eating Cereal Try These Tips to Lower The Carbohydrate Content:
- Choose a hot cereal like oatmeal, quinoa or another whole grain blend and add chopped nuts or nut butter for added fiber, protein and healthy fat. For example: 1/2 cup cooked oatmeal with 3/4 cup blueberries, and 2 tablespoons chopped walnuts, topped with cinnamon.
- If you are choosing a cold cereal:
- Read the label and stick to one serving, measure it with a measuring cup and use a small bowl to make the portion appear larger
- Choose a cereal that is a whole grain (the first ingredient should say whole)
- Choose a cereal that has at least 3 g of fiber and no more than 6 g of sugar
- Avoid adding dried fruit, sugar, or other calorie sweeteners, such as agave, honey, table sugar
- Add one serving of high fiber fruit to increase fiber content such as: blueberries, raspberries, strawberries
- Choose unsweetened almond milk for less carbohydrate than cow’s milk
- Skip the milk altogether and make a yogurt parfait: using low-fat Greek yogurt which will boost protein content and reduce carbohydrate content
What are Some Good Brands:
If you are someone with diabetes you can assess which cereals work best for you by testing your blood sugar before and 2 hours after you eat. If your blood sugar is at goal, then you’re on track. Many of my patients tell me that their blood sugars are best and they feel the most satisfied when the eat the following brands of cold cereal which are low in sugar and are a good source of fiber:
Cascadian Farm Organic Purely O’s®
Post Bran Flakes®
Quaker Crunchy Corn Bran®
Barbara’s Bakery® Puffins (Cinnamon and Honey Rice)
Kashi® (certain varities), such as, Puffed Rice, GoLean
Kellogg’s® Special K High Protein
Kellogg’s ®All Bran
The Bottom Line:
The key is to stick to one serving and watch your add-on’s. Cereal isn’t a good choice for everyone but it maybe better than eating nothing-at-all and can add vitamins, minerals, and fiber to your diet as well as help to prevent low blood sugars.
Rabinovitz, H. R., Boaz, M., Ganz, T., Jakubowicz, D., Matas, Z., Madar, Z. and Wainstein, J. (2013), Big breakfast rich in protein and fat improves glycemic control in type 2 diabetics. Obesity. doi: 10.1002/oby.20654
Lausch, Marnie. On the Cutting Edge Diabetes Care and Education. Carbohydrate, Insulin Pumps, and Continuous Glucose Monitoring Technology and Special Features to Manage Glycemia. 2014;V35;2,pp 7-11.