The Day’s Starting Line
No matter what type of diabetes you have, keeping your blood glucose levels within the healthy range is crucial. A healthy breakfast should be low in calories, fat, and sugar, and high in fiber and nutrients.
If you have diabetes, you may already be familiar with the glycemic index (GI). The GI is a way to measure how foods with carbohydrates raise blood glucose levels. Carbohydrates give you the energy you need to start the day, but they can also cause blood sugar levels to rise pretty quickly. That means you need enough insulin to process it. Foods with a low GI are easier on your body than those with a high GI. It’s something to keep in mind when choosing breakfast cereals.
Part 2 of 6: Whole Grains
A Healthy Cereal Begins with Whole Grains
If you want to start your day with a healthy breakfast that’s easy to prepare, it may be as simple as a bowl of cereal, provided you choose wisely. The grocery cereal aisle is stacked high with cereals that satisfy your sweet tooth but sabotage your glucose levels. Many of the most popular cereals list refined grains and sugar as their top ingredients — two things that will spike your glucose levels. Those cereals have few nutrients and lots of empty calories. That’s why it’s important to read labels carefully. If the list of ingredients is long and loaded with things you don’t recognize, it’s probably not the best choice. Look for cereals that list a whole grain as the first ingredient. Whole grains provide healthy fiber.
Fiber is an important element of your diet. It helps to control blood sugar levels and lower risk of heart disease. Refined grains are stripped of bran and germ during processing, making them less healthy. Whole grains are unprocessed and still include the entire grain kernel, which is where all that healthy fiber can be found.
They also contain lots of vitamins, minerals, and healthy carbohydrates. Whole grains you might find in breakfast foods include:
- oatmeal
- whole wheat flour
- wheat bran
- whole cornmeal
- barley
- brown and wild rice
- buckwheat
According to the American Diabetes Association, rolled oatmeal, steel-cut oatmeal, and oat bran are all low GI foods (55 or less). Quick oats are medium GI (56-69). Corn flakes, puffed rice, bran flakes, and instant oatmeal are considered high GI (70 or more).
Oatmeal is available in single-serving packs you can make in a flash. Quick-cooking oatmeal can be ready in a couple of minutes. If you’ve got time, long-cooking oatmeal or steel cut oatmeal makes a hearty hot breakfast. Avoid instant oatmeal packets that have added sugars and flavorings. Adding your own fruit is healthier.
Part 3 of 6: Fruit & Nuts
Punch It Up with Fruit and Nuts
Once you’ve decided on your whole grain cereal, you can choose fruits and nuts for added textures and tastes. Most fruits and nuts also contain fiber.
Fresh apples, bananas, and berries are a healthy way to sweeten your hot or cold cereal. You can also try a few pieces of dried fruit, like raisins and cranberries. In lieu of fresh fruit, you can keep some frozen or canned fruit on hand, as long as they’re not swimming in added sugars and you don’t eat too much at once.
Unsalted nuts — such as walnuts, almonds, and pecans — can add some crunch. Eat them in moderation, though, because even though they contain monounsaturated and polyunsaturated fats, they’re fairly high in calories.
Part 4 of 6: Dairy or Substitute
Top It Off with Dairy or a Dairy Substitute
Half a cup of milk or dairy substitute ought to top off that cold cereal just right. Keep in mind that milk contains some natural sugars. Skim milk, 1 percent, and 2 percent milk can take the place of whole milk if you want to keep your calories down. Soy milk and almond milk can help you out if you have lactose intolerance or don’t like dairy milk. Unsweetened soy and almond milk contain fewer carbs and calories than dairy milk.
Part 5 of 6: Hidden Ingredients
While You’re Reading Those Cereal Box Labels…
Keep an eye out for hidden ingredients. According to the American Diabetes Association, cereals should contain at least three grams of fiber per serving and less than six grams of sugar. The trouble is that sugar has a lot of aliases and may be listed multiple times. TheHarvard School of Public Health provides this list of sweeteners that may appear on food labels:
- agave nectar
- brown sugar
- cane crystals
- cane sugar
- corn sweetener
- corn syrup
- crystalline fructose
- dextrose
- evaporated cane juice
- fructose
- fruit juice concentrates
- glucose
- honey
- high-fructose corn syrup
- invert sugar
- malt syrup
- maltose
- maple syrup
- molasses
- raw sugar
- sucrose
- syrup
Don’t forget to keep an eye on the sodium level in your cereal, too. According to the Mayo Clinic, you should stay under 2,300 mg of sodium per day.
Part 6 of 6: Prevention
Preventing Type 2 Diabetes
Even if you don’t have diabetes, eating foods with a lower glycemic index is healthy. According to the Harvard School of Public Health, a diet high in refined carbohydrates may increase risk of developing type 2 diabetes, but a diet that includes whole grains may lower your risk. That’s because when you eat whole grains, your blood sugar rises slowly, putting less stress on your insulin production. Eating sugary foods is also associated with a higher risk of developing type 2 diabetes.
When you’re making your cereal selection, remember to choose products that are high in fiber and whole grains but low in sugar, sodium, and calories.
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