5 Worst Cereals for High Blood Sugar, Says Dietitian — Eat This Not That

As they are saying, breakfast is an important meal of the day. That is much more true for people with diabetes or different blood sugar issues.

In actual fact, starting your day with a balanced breakfast will kickstart steady blood sugar that may final all day! Selecting high-carb, sugary breakfasts and even skipping breakfast altogether will each contribute to erratic blood sugar patterns.

A balanced breakfast has just a few important elements:

  • Protein: Protein stabilizes blood sugar by slowing down our digestion after which slowing down the absorption of carbohydrates in our meals. This in flip slows down the rise in blood glucose after meal instances.
  • Fiber: Just like protein, fiber takes time to digest. Sometimes, high-fiber carbs have a constructive blood sugar impact compared to low-fiber alternate options.
  • Wholesome fat: Fat present taste, satisfaction, and extra fullness at meals. Typically, breakfast cereals are low in fats and haven’t got the diet advantages {that a} serving of wholesome fats at breakfast might provide.

So what are the worst cereals for blood sugar available on the market? Learn on to search out out.

Courtesy of Instacart

PER 1 CUP: 140 energy, 1.5 g fats (0 g saturated fats), 0 mg ldl cholesterol, 230 mg sodium, 30 g carbs (2 g fiber, 12 g sugar), 3 g protein

Kathryn Bonilla Strickland, RDN, a plant-centered dietitian, tells us “Fortunate Charms has 12 grams of added sugar per serving that may spike blood sugar shortly. Regardless of its declare of 20 grams of complete grains. It solely has a measly 2 grams of fiber.”

In case you have blood sugar issues, go for a better fiber possibility by selecting an entire grain cereal. When studying the label, search for a cereal with not less than 5 grams of fiber per serving!

cap'n crunch
Cap’n Crunch

PER 1 CUP: 150 energy, 2 g fats (0.5 g saturated fats), 0 mg ldl cholesterol, 290 mg sodium, 33 g carbs (<1 g fiber, 17 g sugar), 2 g protein

Dietitian, Morgaine G Sciaudone, RDN, LDN, explains, “Cap’n Crunch incorporates 17 grams of added sugar, which is greater than two-thirds of the really useful every day restrict! There are two totally different sources of sugar listed throughout the first three components.”

Cereal that’s excessive in sugar and low in fiber can create the right storm for blood sugar spikes and crashes.

Morgaine continues, “Cap’n Crunch additionally incorporates no fiber, little or no protein, and small quantities of wholesome fats to counteract a blood sugar spike. The sugar content material and lack of fiber, fats, and protein will lead to blood sugar spikes in people with diabetes.”

RELATED: 4 Greatest Breads To Eat for Blood Sugar, Say Dietitians

fruit loops cereal
Courtesy of Kellogg’s

PER 1 1/3 CUP: 150 energy, 1.5 g fats (0.5 g saturated fats), 0 mg ldl cholesterol, 210 mg sodium, 34 g carbs (2 g fiber, 12 g sugar), 2 g protein

Biswas Aditi, who specialised in Kind 2 diabetes at Harvard Medical College experiences, “Kellogg’s Fruit Loops comprise a mix of excessive energy and sugar-laden components. Fruit Loops are 44% sugar by weight with 12 grams per serving.”

Additional, this nostalgic childhood favourite incorporates little or no protein, fiber, or heart-healthy fats. As a substitute, select an entire grain possibility as an alternative on your breakfast meal, and pair it with a protein supply to set your blood sugar up for achievement for the day.

frosted flakes cereal
Courtesy of Kellogg

PER 1 CUP: 130 energy, 0 g fats (0 g saturated fats), 0 mg ldl cholesterol, 190 mg sodium, 33 g carbs (1 g fiber, 12 g sugar), 2 g protein

Tony the Tiger is a superb mascot, however this cereal might miss the mark in case you are anxious about your blood sugar.

Lisa Andrews, MEd, RD, LD, states, “Frosted flakes present 15 grams of added sugar per cup, or roughly 4 teaspoons of added sugar per serving. This corn-based cereal can also be low in dietary fiber, which suggests you will be hungry quickly after consuming them.”

For higher blood sugars, take into account turning this cereal right into a path combine with nuts and seeds for wholesome fats, fiber, and little protein to steadiness out your blood sugar.

honey smacks cereal
Courtesy of Kellogg’s

PER 1 CUP: 130 energy, 0.5 g fats (0 g saturated fats), 0 mg ldl cholesterol, 45 mg sodium, 32 g carbs (2 g fiber, 18 g sugar), 2 g protein

Whereas merchandise made with honey appear more healthy, they will nonetheless increase blood sugar like different sugars. Per serving, honey nonetheless has 16 grams of sugar in a tablespoon.

Kathryn Piper, RD, LD, explains that “Honey Smacks incorporates a whopping 18 grams of added sugars per serving. This cereal might spike blood sugars in as little as quarter-hour. Along with the excessive sugar content material, Honey Smacks lack fiber and protein—each of which is able to possible contribute to its influence on excessive blood sugar.”

three wishes honey flavor
Three Needs Cereal

Client demand has elevated the provision of balanced cereal merchandise available on the market. Fortunately, now manufacturers are listening to the protein and fiber content material of their merchandise.

Merchandise like Three Needs, Magic Spoon, or Catalina Crunch all have blood sugar-friendly choices.

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