5 Worst Cereals for High Blood Sugar, Says Dietitian

You should stay away from these sugary cereals if you want to control your blood sugar.The most vital meal of the day is, as they say, breakfast. For those who have diabetes or other blood sugar issues, this is much more true.

In fact, a healthy breakfast can help you start the day off with stable blood sugar that lasts the entire day! Unpredictable blood sugar trends can be caused by eating high-carb, sugary meals or even skipping breakfast entirely.

A balanced breakfast must include the following:

Protein: Protein lowers blood sugar levels by slowing down both our digestion and the absorption of carbohydrates from food. As a result, the rise in blood glucose following meals is slowed.

Fiber: Like protein, fiber requires some time to digest. In contrast to low-fiber alternatives, high-fiber carbohydrates often have a beneficial impact on blood sugar levels.

Healthy fats: At meals, fats add flavor, enjoyment, and a feeling of increased fullness. Breakfast cereals are frequently low in fat and lack the nutritional advantages that a portion of healthy fat at breakfast might provide.

What are the market's worst cereals for blood sugar, then? Find out by reading on.

1 Lucky Charms

140 calories, 1.5 g fat (no saturated fat), 0 mg cholesterol, 230 mg sodium, 30 g carbohydrates (2 g fiber, 12 g sugar), and 3 g protein are contained in one cup.

A dietitian who focuses on plants, Kathryn Bonilla Strickland, RDN, tells us: "Each serving of Lucky Charms has 12 grams of added sugar, which can cause a sharp rise in blood sugar. Despite the 20 grams of whole grains claimed. There are a pitiful 2 grams of fiber in it."

Choose a whole grain cereal if you are concerned about your blood sugar levels. Look for a cereal with at least 5 grams of fiber per serving while reading the label!

2 Cap n' Crunch

150 calories, 2 g of fat (0.5 g saturated), 0 mg of cholesterol, 290 mg of sodium, 33 g of carbohydrates (1 g fiber, 17 g sugar), and 2 g of protein are contained in 1 cup.

Morgaine G. Sciaudone, RDN, LDN, a dietitian, explains, "17 grams of added sugar, or more than two-thirds of the daily recommended limit, can be found in Cap'n Crunch. Within the first three ingredients, sugar is listed from two separate sources."

High-sugar, low-fiber cereal can create the ideal environment for blood sugar ups and downs.

Morgaine goes on, "In order to prevent a blood sugar increase, Cap'n Crunch also has negligible levels of good fat, very little protein, and no fiber. People with diabetes will have blood sugar rises as a result of the sugar content and the absence of fiber, fat, and protein."

3 Fruit Loops

150 calories, 1.5 g fat (0.5 g saturated fat), 0 mg cholesterol, 210 mg sodium, 34 g carbohydrates (2 g fiber, 12 g sugar), and 2 g protein are contained in one and a third cups.

At Harvard Medical School, Biswas Aditi, a specialist in Type 2 diabetes, reports: "Fruit Loops from Kellogg's include a lot of calories and sugary ingredients. Fruit Loops contain 12 grams of sugar per serving, or 44% of their weight."

Furthermore, this beloved childhood food has very little fiber, heart-healthy fat, or protein. To set your blood sugar up for success for the day, opt for a whole grain option and mix it with a protein source for breakfast.

4 Frosted Flakes

130 calories, 0 g fat (including 0 g saturated fat), 0 mg cholesterol, 190 mg sodium, 33 g carbohydrates (1 g fiber, 12 g sugar), and 2 g protein are contained in 1 cup.

Although Tony the Tiger makes a terrific mascot, if you are concerned about your blood sugar, this cereal might not be the best choice.

According to Lisa Andrews, MEd, RD, LD, "The amount of added sugar in a cup of frosted flakes is 15 grams, or about 4 teaspoons, per serving. Additionally lacking in dietary fiber, this corn-based cereal will leave you feeling hungry quickly after consumption."

Consider making this cereal into a trail mix with nuts and seeds for good fat, fiber, and minimal protein to balance your blood sugar for better blood sugars.

5 Honey Smacks

130 calories, 0.5 g of fat (0 g saturated), 0 mg of cholesterol, 45 mg of sodium, 32 g of carbohydrates (2 g fiber, 18 g sugar), and 2 g of protein are contained in 1 cup.

Despite having a better appearance, items prepared with honey might still cause blood sugar to rise. A spoonful of honey still contains 16 grams of sugar per serving.

RD, LD Kathryn Piper states that "Each serving of Honey Smacks has a whopping 18 grams of added sugar. In as little as 15 minutes, this cereal may cause blood sugar levels to increase. In addition to having a high sugar content, Honey Smacks are also deficient in fiber and protein, which both have the potential to have an impact on blood sugar levels."

Balanced alternatives

The number of balanced cereal products on the market has expanded in response to consumer demand. Thankfully, manufacturers are now taking their protein and fiber content seriously.

There are options for foods like Three Wishes, Magic Spoon, or Catalina Crunch that are good for blood sugar levels.