Cereal for Blood Sugar Balance

If you are looking to balance blood sugar and reduce insulin resistance, it’s important to aim for high protein meal choices – ideally a minimum of 20 grams of protein at your first meal. Cereal tends to be high in carbohydrates as cereal grains are milled and processed. When eaten, these grains are quick to turn to glucose (sugar). Further, the addition of milk also increases the carbohydrate content since milk contains natural sugars. You don’t need to swear off cereal, but keep the following in mind to keep protein high and carbohydrates in check. Doing so will help you stay full for longer, keeping your blood sugars stable and your energy levels high!

1. Read labels. Choose a cereal that has at least 4-5 grams of protein. Try to keep sugars in the single digits – the closer to zero the better!  Choose a cereal with at least 3-4 grams of fibre (the more the better!). Here are some of my favourite cereal options.

2. Choose protein-rich milk. Look for milk that has at least 8 grams of protein. If you are dairy-free, soy milk is a fantastic option. Check out this high-protein plant milk by silk. Another high protein dairy option is milk by Fairlife. My family has been enjoying Fairlife milk which does not have any added protein, but the filtration process has multiple filters to concentrate its goodness like protein while filtering out much of the natural sugars. The result is lactose-free, nutrient-rich milk with less sugar and more protein than regular milk. Most importantly the milk tastes just like regular milk. 

3. Make a yogurt parfait. This is one of my favourite cereal hacks. Opt for a high protein yogurt such as Greek or Skyr and layer with your favourite cereal. Such a great way to boost protein. 

4. Protein booster. Sprinkle in hemp hearts to your favourite cereal for a natural protein boost. 

5. Mix and match. Feel free to mix your cereals, so you can maximize both taste and nutrition!

6. Make it part of your meal. Lastly, you can enjoy a smaller portion of cereal alongside a high protein breakfast choice such as eggs or a tofu scramble. 


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