Can You Still Eat Cereal if You Have Type 2 Diabetes?

For many people, waking up to a bowl of cereal with milk is the ideal start to a day. But for those with type 2 diabetes, shopping for the right box may require some extra thought to help avoid a high blood sugar event. But that doesn’t mean you need to avoid this beloved breakfast staple altogether.

“You want to look for whole grains, like oats or millet, in the ingredients,” says Ajay Rao, MD, the chief of endocrinology, diabetes, and metabolism at Temple Health in Philadelphia. “Whole ingredients are important, compared with anything that might be milled or processed, and then it’s nice to see if there’s some added protein in the product.”

• Barley
• Brown rice
• Bulgur
• Millet
• Oats
• Quinoa
• Rye
• Whole-grain wheat

“I usually ask people to go immediately to the ‘added sugar’ area because you’re looking for less added sugar. The lower that number is, the better,” says Dr. Rao. “then, I think you should look at fiber and how much fiber that cereal is providing. Finally, protein. I like a rule of ‘5 to 10’ in terms of grams (g) per serving when evaluating the label — less than 5 g of added sugar and more than 5 g of protein and fiber.”

According to Rao, these guidelines can help you choose a cereal that supports your glucose management goals:

• Added sugars: 0 g
• Fiber: At least 5 g per serving
• Protein: At least 5 g per serving
• Total sugars: No more than 5 g per serving

“I think dairy milk is fine as long as you think about low-fat or fat-free milk,” says Rao, which will lower the saturated fat content. A cup of reduced-fat milk also adds about 8 g of protein to your cereal bowl. But you should “obviously avoid things like chocolate milk and sweetened milks,” says Rao.

• Nuts
• Fresh berries
• Chia seeds
• Ground flaxseed
• Yogurt, preferably unflavored Greek varieties with no added sugars
• Cottage cheese
• Powdered or regular peanut butter

“Oatmeal with berries and cottage cheese works well, because with diabetes we try to get a mixture of protein, produce, and whole-grain carbohydrates eaten at the same time to prevent sugar spikes,” says Janet O’Mahony, MD, a primary care physician at Mercy Baltimore.

It’s important to measure the milk, too, at least a few times to get a feel for how much you should pour into your bowl. Ditto for any of the add-ins for the cereal. It’s easy to overestimate an ounce of nuts or a tablespoon of flaxseed.

If you treat your type 2 diabetes with mealtime insulin, you may need to take a dose before eating a bowl of cereal in the morning. Even the healthiest whole grains contain high levels of carbohydrates and can cause a temporary rise in blood sugar levels.

“When you’re administering insulin related to food intake, generally the recommendation is to check the baseline blood glucose before you eat something,” says Rao. “You may also want to check your glucose levels perhaps one to two hours after the meal, as well, to see if it is returning back to baseline.”

If you need clarity or have questions about how to check your blood sugar levels and administer insulin, always consult your provider.

• Cereal isn’t off-limits for people with type 2 diabetes, but many boxed options are high in refined grains and added sugars that can spike blood glucose.
• It’s essential to closely read nutrition labels before choosing a cereal. Aim for cereals with no added sugars, at least 5 g of fiber, and at least 5 g of protein per serving.
• Whole grains digest more slowly, while protein and fiber help curb glucose spikes and reduce overeating.
• The milk and other add-ins you choose also contribute to the health of your bowl of cereal. Measure portions, choose unsweetened milk, and boost protein and fiber with additions like nuts, seeds, or berries.