Starting your morning with a bowl of cereal that gives you energy without raising your blood sugar may prepare you for a more productive day. Diabetics have a wide range of options when it comes to choosing a healthy cereal, from the traditional whole oats and bran cereals to the more exotic quinoa or amaranth flakes. Cereals that provide fiber and other complex carbohydrates without added sugar play an important part in your healthy eating plan, according to the American Diabetes Association.
Controlling Carbohydrates
Maintaining a healthy weight, controlling your intake of carbohydrates and keeping your blood sugar within your target range are priorities for managing diabetes. The ADA recommends that you aim for 45 to 60 g of carbohydrates at each meal to manage your weight and maintain stable blood sugar. The amount of total carbohydrates in a food is more important than the amount of sugar. When you're shopping for cereals, check the nutrition facts labels for calorie content and total carbohydrates -- this figure includes the amount of sugars, starches and fiber in each serving.
Options
Whether you prefer oats, wheat or rice, whole-grain cereals offer fiber, low-calorie carbohydrates and many vitamins and minerals. The refining process removes the grain's bran and germ, which contain the kernel's fiber, vitamin E, B-complex vitamins and essential minerals. Eat whole-grain cereals whenever possible to benefit from the fiber and other nutrients in these grains, the ADA advises. Eating high-fiber cereals and other foods will help you control your blood sugar and prevent the health complications of diabetes.
Fiber Content
The ADA advises that you eat 25 to 30 g of fiber each day to promote regular bowel activity, protect your digestive health and reduce your risk of heart disease. Look for cereals that have 120 calories or less, 13 g of sugar or less, and at least three g of fiber for serving, MayoClinic.com suggests. If possible, eat cereals that have five or more g of fiber per serving. If you're counting carbohydrates to manage your diabetes, you can subtract half of the carbohydrate grams from a serving of food that contains more than five g of total carbs per serving, the ADA notes. Although fiber plays a vital role in digestion, your body absorbs very few nutrients or calories from it.
Blood Sugar Management
Although all whole-grain, unsweetened cereals are healthy for diabetics, oatmeal and other cereals that are rich in soluble fiber may give you an added advantage when it comes to managing your blood sugar. Soluble fiber slows the absorption of the carbohydrates in foods, which results in a less significant increase in your blood sugar, according to the Glycemic Index Foundation. One-half cup of oatmeal has about 15 g of carbohydrate.
Healthy Breakfasts
When you're planning your breakfast, consider not only the carbohydrates in your cereal, but the carbs in the milk, fruit or juice you may include with your meal. Milk, yogurt and eggs also provide protein, an essential nutrient that your body needs for tissue growth and healing. A balanced meal combines complex carbohydrates with proteins and fats. To control your weight and manage your cholesterol levels, limit your intake of butter, margarine or other foods that are high in saturated fat or trans fat, the ADA advises.
