Ten Healthy Cereal Choices
1. General Mills Cheerios
Serve size 1 cup
Per serve: 3g fibre, 1g sugar, 103 calories
This low calorie classic does not have a huge amount of fibre, but is very low in sugar and fat, making it a good choice. Add some fresh fruit or mix with a bran based cereal for extra fibre.
2. Kashi Go Lean
Serve size 1 cup
Per serve: 10g fibre, 6g sugar, 148 calories
This cereal is packed full of fibre and contains seven whole grains. Producers claim in contains no artificial ingredients.
3. General Mills Fibre One
Serve size ½ cup
Per serve: 14g fibre, 0g sugar, 60 calories
Although this one is a bit of an acquired taste, it does contain very few calories, no suagr and a lot of fibre. The serve size may seem small, but you probably wont be able to eat much more of this anyway due to the density of a cereal packed with so much fibre. Try mixing it with a lighter cereal for a more palatable option.
4. Kelloggs All-Bran Buds
Serve size 1/3 cup
Per serve: 13g fibre, 8g sugar, 75 calories
A very high fibre option that provides about 25% of recommended daily iron requirement in one serve.
5. Kelloggs All-Bran Original
Serve size ½ cup
Per serve: 9g fibre, 5g sugar, 81 calories
A high fibre choice that is fairly dense, therefore filling you up with a smaller portion. The taste is fairly bland, so mix with other cereals or add fruit and low fat yogurt to make it more interesting. This is also fortified with high levels of iron.
6. Post Raisin Bran
Serve size 1 cup
Serve Size 1 cup
Which Cereals Made Our List Of The Top 10 Healthiest For Diabetes
We will break down each product for you that weve listed in the table below. You can find them on Amazon by clicking the link. You may also find some of these brands at your local grocery store.
They are all made from plant sources including nuts and seeds that have a high fiber content. A high fiber content cancels out natural sugars and helps people with diabetes manage their blood sugars.
High fiber foods are great for diabetes due to their low Glycemic Index. They dont raise blood sugars as fast as non-fiber foods do. You will experience stability of blood sugars more often when you eat high fiber foods.
They are granola cereals. If you dont like granola, hang on until the end of the article and we will provide you with some grain-based choices. While higher in carbohydrates, the ones on our grain-based list are high in fiber also.
These will be found in your community grocery store, so we wont link those to Amazon. We know you will find a healthy breakfast option that also tastes delicious while helping you to manage your diabetes after you have read this article.
#1 ProGranola 12g Protein Cereal
ProGranola 12gram Protein is our top pick for its low net carbohydrates, high fiber, and high protein. Its gluten-free, contains no grains, is soy free and has a low Glycemic Index .
The product also contains tapioca fiber, pumpkin seeds, chia, flax and sesame seeds. It also contains some coconut oil, shredded coconut, and cinnamon.
Which Breakfast Cereals Are Low In Sodium
Some low-sodium breakfast cereal options include Quakers Puffed Rice and Kelloggs Frosted Mini-Wheats, Toasted Brown Sugar Squares and Raisin Squares, according to CNN. Other options include Quaker Sun Country Granola with Raisins and Dates and Kelloggs Strawberry Squares. Each of these cereal choices range from 0.5 milligrams of sodium for the Puffed Rice to 16.5 milligrams of sodium for the Strawberry Squares per 1-cup serving.
Other low-sodium breakfast cereals include Quakers 100 Percent Natural with Oats, Honey, and Raisins and Quakers Sun Country Granola with Almonds. Super Sugar Crisp and Blueberry Squares are also low in sodium, notes CNN.
Some breakfast cereals with the highest amounts of sodium include Malt-o-Meal Corn Flakes, with 300 milligrams of sodium per serving General Mills Corn Chex, with 220 milligrams of sodium per serving Kelloggs Rice Krispies, with 125 milligrams of sodium per serving and Krafts Post Toasties Corn Flakes, with 270 milligrams of sodium per serving. Other high-sodium breakfast cereals include General Mills Golden Grahams, which have 320 milligrams of sodium per serving, and General Mills Kix, with 180 milligrams of sodium per serving.
Among hot cereal products, Quaker Instant Grits have 310 milligrams of sodium per serving. By contrast, Quaker instant oatmeal has just 75 milligrams of sodium per serving.
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Tips For Choosing A Cereal
1. Fibre content
Breakfast is a good opportunity to boost your daily fibre intake, so look for a cereal that contains at least 4g of dietary fibre per serve.
2. Type of grains
If the word wholegrain appears in the first couple of ingredients, it means the cereal is less processed. As a result, its likely to contain more vitamins, minerals and phytonutrients than more refined cereals.
3. Sugar content
Most cereals have a lot of added sugar or natural sugars provided by dried fruit. A good guide to reduce your sugar content in the cereal aisle is to choose unrefined cereals such as oats or barley and add your own natural sugars from honey or fresh fruits.
Look for cereals with less than 120mg sodium per 100g.
5. SmartPoints value
Knowing the SmartPoints value of the product can be a great indicator of whether its the best choice for you. With the WW app barcode scanner, you can quickly compare SmartPoints values while in the supermarket aisle. Or if youre planning ahead and dont have the barcode handy, you can use the Search Food function to find a products SmartPoints value.
Natures Path Organic Flax Organic Plus Raisin Bran
The standard go-to when many of us hear that we need to up or fiber we think to just grab a box of raisin bran. And why not? Since many of those types of cereals tend to be high in fiber like Natures Path Flax Plus Raisin Bran. Each serving gives you 20g of whole grains, 6g of protein and 9g of fiber. Have it with 1/2 cup of skim milk, and you will get 511mg of potassium, 3g of iron and 181mg of calcium.
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Kelloggs Just Right Original = 23% Sugar
With around 2tsp sugar per 40g/1.4oz serving, its hard to see how this cereal rates four out of five on Australias Health Star rating scheme. One reason is that not all the sugar is added some comes naturally from dried fruit, which also provides fibre and nutrients. This is also a whole grain cereal, has no added salt and is vitamin and mineral-fortified. So keep the portion under control and its an OK start to the day.
Add Your Own Healthy Toppings
With the right cereal, your breakfast can be a good source of important nutrients. Fortified cereals contain B vitamins and iron. Breakfast cereals with whole grains can be a good fiber source. Cereals are often consumed with milk, which provides protein, calcium, vitamin A, zinc, and riboflavin.â
But if that bowl of plain cereal doesnât seem too exciting, try adding your own toppings. Some healthy toppings for breakfast cereal include:â
Nuts. Adding nuts to your cereal increases the amount of protein and healthy fats in your breakfast. Try some chopped walnuts or sliced almonds. Nuts can be high in calories, so donât add too many. â
Fresh fruits. Some breakfast cereals contain dried fruits like raisins, which have more sugar than fresh fruits. Instead, slice up a banana, chop up an apple, or toss some berries into your cereal for some sweetness and extra flavor. â
Seeds. Seeds are a great nutritious cereal topping. Flaxseed adds Omega-3 fatty acids to your cereal. Hemp seeds increase the amount of protein.
Spices. Add flavor and a hint of sweetness with a sprinkling of ground cinnamon or nutmeg.
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Mothers Peanut Butter Bumpers Cereal
Per 100 grams: 407 cal, 29.29 grams of sugar- Sugar / calorie: 0.072 grams / cal- Brand: Quaker
Mothers is a brand of Quaker that is always 100% natural, with no additives, preservatives, artificial flavors or colors, hydrogenated oils, or starches, plus honey and molasses are the only sweeteners used in its products. The crunchy corn cereal is also made with natural peanut butter that contains no added sugar. However, with the second ingredient in the cereal being molasses, a serving of Peanut Butter Bumpers has 16 grams of sugar.
Per 100 grams: 387 cal, 29.97 grams of sugar- Sugar / calorie: 0.077 grams / cal- Brand: Malt-O-Meal
Though Honey Nut Scooters may be an imitation of Honey Nut Cheerios, Malt-O-Meals variety contains about 10% more sugarwhich might not come as a surprise given that three of its ingredients are sugar, honey, and brown sugar syrup. However, the cereal boasts a high dose of iron: just one serving will get you to 50% of your daily recommended intake.
Ezekiel : 9 Cinnamon Raisin Whole Grain Cereal
Post and Total varieties of Raisin Bran carry between 17 and 19 grams of the sweet stuff. Ezekiel 4:9 Raisin Bran has less than half that amount, making it the clear winner in the category. The only downside is that these flakes arenât fortified with the same alphabet of vitamins typically found in cereal boxesÃ¢but thatâs no reason to pass them up. Just be sure to compensate by taking in an array of nutrients throughout the day.
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Sugar Content Of 50 Popular Breakfast Cereals
Like bar soap, diamonds, and fabric softener, breakfast cereal is on the list of products that have experienced slumping sales thanks to the changing shopping habits of younger generations. Although food companies had made some effort to improve cereals’ nutritional appeal in recent years, they’ve since done a 180: declining marketability and customer dissatisfaction have prompted a return to stereotypically sugar-packed breakfast cereal.
Even cereals that promote themselves as being a part of a healthy breakfast can be made up of more than 50% sugar by weight. And when you eat a massive amount of sugar the first thing in the day, it can spike your blood sugar and signal to your brain throughout the day that you need more sugar, leading to dips in energy levels and concentrationnot exactly what you want to get from the most important meal of the day. A fluctuation in blood sugar levels can also lead to weight gain and obesity over a long period of time. Because sugary cereals are often marketed to children, this can facilitate an unhealthy lifestyle during key developmental years.
Nutritionists recommend that consumers avoid cereals with more than 10 grams of sugar per serving and choose one with as much fiber as possible to stick with a healthy lifestyle. Research has shown that a diet with reduced sugar and increased fiber can lead to weight loss and an improved insulin function.
Low Karb Keto Cacao Nut Granola
Low Karb makes keto-friendly granolas and baking mixes using high quality ingredients.
Its Keto Cacao Nut Granola is a delicious, sugar-free option with a flavor that resembles a nuttier Cocoa Krispies.
This granola has a limited ingredient list that contains mostly whole foods, including almonds, sunflower seeds, pumpkin seeds, pecans, coconut chips, and butter. Its flavored with erythritol, monk fruit extract, and cacao powder instead of sugar.
A 1-cup serving provides :
- Calories: 570
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The Top 10 Healthiest Breakfast Cereals
Breakfast cereals can be some of the most misleading food products when trying to determine the healthiest choice. Whilst many cereals are marketed as healthy options, or boast claims such as low fat, high in B vitamins or high in iron, these claims often mask the real nutritional value of the product.
A cereal that is advertised as low fat, for example, may be high in sugar and therefore calories, so not really a healthy option. Breakfast cereals can be an important part of a healthy diet, and many studies have shown that those who eat breakfast are less likely to be overweight than those who do not. For this reason, it is important to know how to identify the healthiest options when choosing your breakfast cereal.
Why Is This More Expensive Than Regular Cereal
Even though Magic Spoon looks and tastes like familiar cereals, it is completely different. In fact, its nutritionally more similar to a high-end protein bar or keto smoothie than it is to most cereals.
And at $1.95 per bowl, its far cheaper than other healthy breakfast optionsâor even your morning coffee!
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Uncle Sams Original Wheat Berry Flakes
While this cereal contains a touch of barley malt, a three-quarters cup portion provides less than 1 gram of sugar, along with 7 grams of protein, 5 grams of fat, and 38 grams of carb with an impressive 10 grams as fiber. The only ingredients are: whole wheat kernels, whole flaxseed, salt, and barley malt.
To add a little flavor to your bowl, mix a quarter teaspoon of pure vanilla extract into your milk, and stir in finely chopped ripe banana so you get a little bit of natural sweetness with each spoonful.
Check The Serving Size
Serving sizes can vary among different cereals. Theyâre also likely to be far smaller than you expect them to be. Most breakfast cereal serving sizes range from Â½ cup to Â¾ cup.â
A survey found that 92% of people exceeded the recommended serving size when pouring out cereal. Those who poured cereal into the largest bowl overpoured the most.â
Researchers studying cereal packaging found that the pictures of portion sizes on 158 cereal boxes were about 64.7% larger than the recommended serving sizes on their nutrition labels. Cereal boxes that showed larger portion sizes influenced study participants to pour 17.8% more cereal than those pouring from boxes showing the recommended serving size.â
Eating more than the serving size means that youâre eating more sugar and calories than intended.
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The Healthiest Breakfast Cereals Ranked By Nutritionists
Though cereal is certainly appealing for its quick and easy preparation, sorting through the multitudes of options at grocery aisles can be a tricky task if youre looking for something healthy. Its a good rule of thumb to steer clear of artificially colored cereals with cartoon characters on the box, but other seemingly nutritious brands tout misleading claims of wholesome ingredients and other health benefits, concealing some not-so-great qualities, such as excessive added sugar.
We chatted with two nutritionists to get some clarity on what makes for a healthy cereal, and asked them to rank the nations most popular varieties.
Here are Americas nine top-selling cereals, according to 2017 figures from Chicago-based data firm IRI:
Best Low Calorie: Natures Path Rice Puffs Cereal
Puffed rice has been exposed to heat and steam to create a puffy, light texture and mild flavor. Its commonly used not only in breakfast cereals but also dessert and snack bars for added crunch.
Whats more, puffed rice is often very low in calories.
Natures Path Rice Puffs Cereal is one of the best low calorie, sugar-free options because its certified organic and made only with brown rice.
Since this cereal is produced in a facility that processes wheat, it may be cross-contaminated with gluten and isnt the best choice for those with celiac disease or non-celiac gluten sensitivity.
Just 1 cup contains :
- Calories: 60
Magic Spoon is likewise keto-friendly. Each cup provides just 4 grams of net carbs the number of digestible carbs calculated by subtracting the grams of fiber and allulose from the total number of carbs.
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Kelloggs Frosted Wheats = 17% Sugar
These mini parcels of shredded wheat have a sugar frosting and contain beef gelatine too, so arent suitable for vegetarians. A typical 40g/1.4oz portion has 6.8g/0.2oz of sugar, and isnt fortified with vitamins. But it is a decent source of fibre, with 3.6g/0.1oz per bowl about an eighth of the recommended daily intake.
Breakfast And Blood Sugar
Research shows that starting the day with a higher-fat, higher-protein, lower-carbohydrate breakfast can help stabilize blood sugar levels and control weight in people with diabetes. Protein and fat help keep you feeling full for longer. And that means you’re likely to eat fewer calories throughout the day.
In addition, high blood sugar in the morning is common for people with diabetes. Blood sugars may also rise after breakfast, which can cause a vicious cycle. High blood sugars may cause you to crave more carbohydrates, and eating more calories and carbohydrates can cause your blood sugar to rise.
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Honey Bunches Of Oats With Real Strawberries
– Per 100 grams: 399 cal, 24 grams of sugar- Sugar / calorie: 0.06 grams / cal- Brand: Post
Honey Bunches of Oats is a popular cereal choice, but the cornflake-oat combo packs a sugary punchthe version sold with real strawberries contains even more sugar than the original. While a serving size of 3/4 cup only contains 8 grams of sugar, the sources of sugar in the cereal’s ingredient list mirror the roster of sweeteners featured in other Honey Bunches varieties. On the bright side, a bowlful also contains 10 grams of whole grains, plus nine vitamins and minerals.
How To Choose A Healthy High Fiber Cereal
When choosing a high fiber cereal, here are some things to consider:
- Fiber. To find a cereal that is considered an excellent source of fiber, look for options that contain more than 20% of the daily recommended value per serving .
- Added sugar. 70% of all whole grain products contain added sugar, and cereal is one of the top three products in this category with the most added sugar per serving. The Dietary Guidelines for Americans recommend limiting added sugars to no more than 10% of daily calories, which is equivalent to 12.5 teaspoons a day on a 2,000-calorie diet .
- Saturated fat. Refined oils that are common in many cereals are responsible for adding saturated fat, which is associated with high cholesterol and a higher risk of heart disease. Items with less than 5% of the DV for saturated fat per serving are considered low in saturated fat . GreenChoice is an easy way to check if your favorite cereal is low in saturated fat.
- Artificial food coloring. Store-bought cereals have been found to be among the top 3 largest source of artificial food dyes in the American diet . Although technically deemed as safe by the FDA, research findings are mixed, and as a result, some may choose to avoid artificial colors and flavors wherever possible. Studies have explored the correlation of artificial food dyes to hyperactivity in children and an increased risk of cancer in animal studies, but findings are inconclusive .
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