A bowl of cereal can be a quick morning meal, but it can also have a significant impact on blood sugar levels.
The type of cereal you choose, the portion size, and what you eat with it all play an important role in how your body reacts, according to EatingWell.
Can cause major spikes
Cereals high in added sugar and low in fiber can cause blood sugar levels to rise quickly.
Many packaged cereals contain extra sugar, which increases the total amount of carbohydrates.
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Fiber
Cereals with a high fiber content can lead to a steadier and more stable rise in blood sugar, according to a study published in the World Journal of Diabetes.
Fiber helps slow down the digestion and absorption of carbohydrates.
Protein
The protein content in cereals affects how quickly carbohydrates are broken down in the body.
Higher protein content may help reduce rapid spikes in blood sugar.
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Added sugar should be kept low
Dietitians recommend choosing cereals with less than 5 grams of added sugar per serving. Cereals high in sugar are absorbed more quickly by the body.
Choose whole grain cereals
Whole grains such as rolled oats, whole wheat, brown rice, and millet contain more fiber and protein than refined grains.
At least 3 grams of fiber is recommended
A good choice is cereals with at least 3 grams of fiber per serving. This may help keep blood sugar levels more stable.
Portion size matters
Large portions of cereal affect blood sugar more than smaller servings.
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Even the same cereal can produce different results depending on the amount consumed.
A suitable serving size
According to experts, a serving of between three-quarters of a cup and one cup may be appropriate for managing carbohydrate intake.
Milk and yogurt can make a difference
Protein-rich foods such as milk or yogurt can help slow the digestion of carbohydrates from cereals.
Healthy fats may help
Nut butter and avocado are mentioned as good options to pair with cereals because fat can slow the absorption of glucose.
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Just 10 minutes of walking can help
A study published in Scientific Reports found that a 10-minute walk after a meal may help reduce blood sugar spikes.
Smart combinations
A low-sugar, high-fiber cereal combined with protein-rich foods can be part of a diet that is better for blood sugar management.
Sources: EatingWell, World Journal of Diabetes, and Scientific Reports.
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