How to Choose Diabetes Friendly Cereal
If you are diabetic, you must count carbohydrates. For those who love cereal, it can be frustrating trying to find a cereal low in carbs. They do exist, though. Once you know how to read cereal labels, you can choose a cereal that is diabetic friendly. Does this Spark an idea?
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Instructions
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Learn about carbohydrate grams. One carbohydrate serving is 15 grams of carbohydrates. Depending upon your age, weight and blood sugar levels, you are allowed two to four servings of carbs for each meal.
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Factor in the milk and optional fruit. If you have a bowl of cereal, make sure you allow for the carbohydrates in milk and fruit. Four ounces of milk contains 6 grams of carbs. One-half cup of fruit has 15 grams of carbs. Figure 6 grams for the milk and approximately 8 grams for 1/4 cup of fruit. So the fruit and milk is equivalent to one serving of carbs.
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Read the serving size on the cereal box. You want a cereal that will allow you to have at least 1/2 to 3/4 cup of cereal. Special K Protein Plus is 14 grams of carbohydrates for 3/4 cup of cereal. It is one good choice for a diabetic diet.
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Besides the carbohydrates, check the sugar and fat. You want a cereal that is no more than 3 grams of fat. Sugar should be no more than a few grams.
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Check the fiber content. If the cereal is 5 or more grams of fiber, divide the fiber in half and subtract it from the carbohydrate total. A cereal that has 20 grams of carbohydrates but 10 grams of fiber actually is 15 grams of carbohydrates once you subtract the 5 grams of fiber. That cereal is a good choice because it is one serving of carbohydrates.
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Tips & Warnings
Try adding blueberries to your cereal for healthy antioxidants.
Studies have shown that oatmeal may be helpful in helping to control blood sugar; it also is good for the heart.
Avoid cereals high in sugar because they will be high in carbohydrates.
Avoid granola cereals. They are usually high in carbohydrates and sugar.
References
Resources
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Comments
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Breakfast is frustrating for a diabetic especially if they have lactose intolerance. Tim, I am goig to try coconut milk, what a good idea as I love cereal for breakfast. I love multi-grain cheerios but why did they have to put 6gm of sugar in it. Best breakfast cereal/snack option I have found is Fiber One (0 sugars, 14g fiber shame serving size on pack is 1/2 cup but still good as a a full cup would be 28g fiber, 22g of other carbs). Tough to beat and they taste good dry. Any other ideas out there?
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I use So Delicious Unsweetened Coconut Milk because it has 1 gram of carbs per 8 oz. However, I'm considering changing my breakfast and going with egg whites with vegetables, sausage-less sausage, and some chopped fruit.
