Diabetes is a condition that occurs when your blood sugar, or blood glucose, is too high. Glucose is the body’s primary source of fuel and is converted from the food that we eat.
This means that diabetics have to be particularly savvy during their food shop, especially when it comes to sugar.
The amount of sugar in the blood is controlled by the hormone insulin, which is produced by the pancreas. However, if you have diabetes, your body is unable to break down glucose into energy, usually because there’s not enough insulin to shift the glucose, or the insulin produced does not work effectively.
Therefore a healthy diet is imperative in order to manage the effects of the condition.
There are two main types of diabetes:
- Type 1 diabetes: A lifelong condition that typically is seen in children where the body’s immune system attacks and destroys the cells that produce insulin
- Type 2 diabetes: Occurs when the body does not produce enough insulin, or the body’s cells do not react to insulin as they should. It can develop at any age, usually in later life and may be caused by a family history or if you are overweight.
According to the NHS, Type 2 diabetes is far more common than Type 1. In the UK, over 90 per cent of all adults with diabetes have Type 2.
Adele, Nick Jonas, Lila Moss and Este Haim are just a handful of stars who live with diabetes, with the latter two often openly discussing their diagnosis or showcasing their monitors via social media in order to raise awareness about the disease.
On the whole, sugar is relatively easy to avoid. Yet, breakfast time poses more of an issue, as a typical British brekkie is laden with sugary cereals, fatty fry-ups, and butter-drenched pieces of toast and jam.
Thankfully, nutrition has come a long way in the last decade, and many brands have reconsidered the health value of their products. Sometimes, a spoonful of sugar does not help the medicine go down.
Diabetes Specialist Dietitian Nicola Clarke outlines the importance of opting for a low-sugar cereal if you live with diabetes: “Whole grain cereals are the best option. You can check the packaging for the whole grain symbol. This can include wheat or oat-based cereals. These cereals release energy slower and prevent spikes in blood sugar.”
Clarke adds: “Fruit and fibre is a good option as it is whole grain and high in fibre. Just remember to keep to a small portion of 30-40g.”
It’s also perfectly fine to add milk to your cereal, as it offers extra calcium.
So, if you have diabetes or simply want to discover a healthier cereal choice to keep you fuelled throughout the morning, read on to discover the best low-sugar cereals for diabetics below.
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Surreal Variety Pack
Sugar: 0g
Protein: 12-13g per bowl (plant-based)
Fibre: High
Additional information: Vegan, gluten-free
Surreal’s zero-sugar cereal has garnered five-star reviews across the board. The high protein variety pack comes in four flavors; cocoa, cinnamon, frosted and peanut butter where each contains up to 13g protein, 6-8g net carbs and 0g sugar per serving. There are just 146-155 calories in your morning bowl. It’s vegan, gluten-free, and a diabetic-friendly breakfast option that is also delicious and low in sugar.
Buy now £26.99, Amazon
Weetabix
Sugar: 1.6g
Fibre: High
Additional information: Vegan, 100% wholegrain wheat
You can never go wrong with Weetabix. As Clarke stated above, whole grain options are the best for those with diabetes, and this breakfast cereal offers 100 per cent whole grain wheat. It’s low in salt and sugar and high in fibre, making it an easy-to-digest cereal for diabetics to devour in the morning.
Buy now £3.50, Sainsbury's
Weetabix Oatibix
Sugar: 2.4g
Fibre: High
Additional information: Vegan, 100% wholegrain oats
You are likely already very familiar with Weetabix, but may we introduce you to Oatibix? It’s an ideal pick for those who can’t process wheat. The cereal is made from 100 per cent whole-grain oats and can be paired with low-fat yogurt and seeds for an uber-healthy, filling breakfast serving.
Buy now £3.80, Sainsbury's
Nestlé Shredded Wheat
Sugar: 0.3g
Fibre: High
Additional information: Vegan, 100% wholegrain wheat
Like Weetabix, Shredded Wheat is a breakfast treat made from 100 per cent whole grain wheat biscuits. There is just one ingredient and one ingredient only, making this low-sugar, low-fat option a great choice for those looking for a healthy and filling morning bowl. The cereal features no artificial colours or flavours and is suitable for veggies and vegans.
Buy now £2.00, Waitrose
Porridge Oats
Sugar: 0.5g
Fibre: High
Additional information: Vegan, helps lower cholesterol
Porridge has been bossing the breakfast game for quite some time. Thanks to its affordability and ability to lower cholesterol, the breakfast option is a filling, healthy one to consider. It has a low-sugar content and can be elevated with berries, nuts and seeds for added intrigue.
Buy now £0.65, Sainsbury's
Rude Health Spelt Flakes
Sugar: 0.2g
Fibre: High
Additional information: Vegan, kosher, 100 per cent wholegrain spelt
Rude Health’s spelt flakes are quite literally, only spelt. The light and crispy cereal has 0.2g sugar and is a low-fat pick. The kosher, vegan-friendly flakes are an ancient wheat grain, which have been cultivated since the Bronze Age. There is no added anything so it’s great for diabetes to add their own sugarless somethings.
Buy now £2.60, Waitrose
Wholefoods Organic Bran Flakes Malted
Sugar: 3.5g
Fibre: High
Additional information: Vegan, 89.5% wholegrain wheat flour, 5% wheat bran
It may not be the most exciting cereal on the market, but there’s a reason bran remains ever-popular. It’s high in fibre which helps digestion for all. Plus, it’s versatile and can be used for making porridge and homemade muesli, giving you full control over the contents of your recipe.
Buy now £3.25, Wholefoods
