What's on the outside of cereal boxes may not be what's on the inside. Be careful when choosing "whole-grain cereals." If the source of whole grain is not listed as the first ingredient, then it probably contains very little whole grain or fiber. The American Diabetes Association recommends you choose whole-grain, high-fiber and low-sugar cereals.
Whole Grain
Choose whole-grain ingredients that appear first on the food label. Brown rice, whole oats, whole rye, whole wheat, wild rice, bulgur, triticale, millet, quinoa and sorghum are examples of types of whole grains in cereals. The first ingredient in Post Grape-Nuts cereal is whole-grain wheat flour. The first ingredient in Post Shredded Wheat cereal is whole wheat, and for the Weetabix biscuit cereal the first ingredient is whole wheat. A number of other brands such as Barbara's, Cascadian Farms, Bob's Red Mill, Kashi and Nature's Path also make whole-grain cereals.
High Fiber
Eating foods high in fiber helps to regulate your blood sugar levels by slowing down the digestive process. Fiber is found in whole grains. The American Diabetes Association recommends choosing cereals that contain 3 g or more of fiber per serving. Post Shredded Wheat contains 6 g of dietary fiber per serving. Post Grape-Nuts contains 7 g of dietary fiber per serving, and Weetabix contains 4 g of dietary fiber per serving.
Low Sugar
Stay away from whole-grain cereals with added sugars. Choose cereals with a very low amount of sugar -- less than 6 g, recommends the American Diabetes Association. Post Shredded Wheat contains 0 g of sugar per serving. Post Grape-Nuts contains 5 g of sugar per serving, and Weetabix contains 2 g of sugar per serving. Whole-grain breakfast cereals will usually contain the lowest amounts of sugar or none at all.
