Most of us grew up thinking cereal was the ultimate convenient, healthy breakfast.
Just pour some milk over those crispy flakes or puffed o’s and you’re ready to take on the day.
But if you or your kids struggle with blood sugar control or insulin resistance, it’s time to take a closer look at that colorful box. In fact, these three popular picks can send blood sugar on quite the rollercoaster ride.
With cartoon toucans and bright rainbow colors, it’s easy to see why kids get sucked into the marketing of Fruit Loops.
But make no mistake – these tiny rings pack a stealthy sugar punch, with more than 12 grams per serving.
All those processed refined carbs digest rapidly into glucose that floods the bloodstream. You’d get a steadier spike eating a Snickers bar!
Honey Nut Cheerios
Thanks to buzzy bee mascots and claims of being “heart healthy,” parents often feel good about letting kids crunch on this oat-based option.
But Cheerios clock in at nearly 20 grams of carbs per cup with added sugars in the honey and syrup flavoring. That’s a steep spike for our bodies to manage.
With Tony the Tiger athletically prowling the box, Frosted Flakes seems like an excellent fuel for active kids. But between the refined flour base and the sugar glaze on those corn flakes, parents might as well hand over candy for breakfast.
Each cup tallies 21 grams of rapidly-digesting carbs. Sending your blood sugar skyrocketing!
3 Better Breakfast Options
So which cereals can you enjoy without spiking blood sugar through the roof?
Opt for these alternatives full of fiber and protein to steady glucose levels all morning long.
Old Fashioned Porridge Oats
With just 1 gram of natural sugar per serving, plain oatmeal has been proven to blunt blood sugar response compared to sugary cereal.
Top your bowl with berries, walnuts and a dash of cinnamon for added nutrition without added carbs.
Kashi 7 Whole Grain Flakes
This minimally processed cereal keeps the bran and germ of whole grains intact for better nutrient absorption. A blend of 7 grains plus sesame provides 8 grams of fiber alongside 6 grams of protein to balance glucose levels.
Egg White Frittata
Start your morning with a plateful of fuel by sautéing veggies like spinach, tomatoes and onions in olive oil. Then bake the veggies in whisked egg whites laced with a little cheese for a protein-packed alternative to cereal that won’t play games with blood sugar all morning.
By avoiding sugary bowls of junk food at breakfast and eating sources of fiber and protein instead, you can keep your blood sugar balanced and your energy levels high all morning long.