Which Cold Cereals Can Diabetics Eat?

Diabetics are faced with a dilemma at breakfast because, just like everyone else, they are rushing to get to work or school and don't have time to cook the perfect meal for themselves. As blood sugars are often most sensitive to food after a night of fasting, it is important to have a well balanced breakfast. Therefore it is important that diabetics know which cold cereals they can safely eat for those mornings when time is of the essence.

Carbohydrates

Not all carbohydrates are created equal. When looking at the carbohydrate breakdown on a nutritional label you will see total carbohydrates, dietary fiber and sugar. Dietary fiber is a diabetic's friend, but sugar is not, so you want a cereal that is high in fiber and low in sugar. Bran and whole-grain cereals are good choices, but beware of ingredients such as honey, fructose and corn syrup, as these add to the sugar count in the product.

Serving Size

Also pay attention to the recommended serving size, as some cereals list a half cup, which is, in reality, a small serving. If you're going to invest your total carbohydrate and grain allowance in a bowl of cereal you want to make sure that you're not going to go hungry. So check serving sizes, and find the lowest total carbohydrates with the largest serving size.

Fruit, Beware!

Most diabetics are warned to stay away from consuming fruit in the morning because of their high doses of natural sugars. Beware of dried fruits, which are notoriously high in sugars.

Snacking

Diabetics are often encouraged to have a late evening or bedtime snack in order to help balance out their blood sugars overnight. A study published in the Journal of the American College of Nutrition shows that cold cereal is good for maintaining blood sugar levels and can even encourage weight loss.

Warning

Diabetics are taught how to monitor and regulate their blood glucose levels through diet and testing. However, before beginning any new diet or food plan check with your doctor or nutritionist to ensure that your body is not reacting poorly to the new food. Also, always carefully monitor your blood sugars after incorporating a new food into your diet.