Key Takeaways
- Oatmeal is generally a friendlier breakfast option for blood sugar than cereal. That’s because it does not spike blood sugar levels the way many sugar-rich cereals do.
- Some cereals made with wheat bran or whole grains can provide the same level of blood sugar management as oatmeal, and some types of oatmeal, such as flavoured varieties, can have a similar effect to sugary cereals.
- Avoiding foods that spike blood sugar in the morning can set your body up for better blood sugar management throughout the day.
When it comes to blood sugar levels, oatmeal is almost always a better breakfast option than cereal. That said, choosing the right type of cereal can be a beneficial option, depending on its ingredients and sugar content.
Blood Sugar Impact of Oatmeal
Oatmeal tends to have a positive effect on blood sugar levels for several reasons. The first has to do with its fiber content. Because whole oats are often high in soluble fiber, the digestion and breakdown of oats is slower than of other carbohydrate-rich foods.
When the fiber in oatmeal slows digestion, sugar enters the bloodstream more slowly, which improves insulin sensitivity, or how the hormone insulin processes and allows cells to absorb glucose (blood sugar).
Eating oatmeal instead of cereal for breakfast may also help regulate blood glucose levels over time, including in a fasted state, thereby improving overall metabolic health.
Choosing the Right Oatmeal
The types of oatmeal with the most positive impact on blood sugar are steel-cut or groat (whole oat) varieties, whereas quick or instant oats are often sweetened or flavoured, leading to higher blood sugar spikes than these other types.
Blood Sugar Impact of Cereal
Cereal is a popular breakfast option, but many types you’ll find on the shelves in your grocery store are full of refined carbohydrates and simple sugars. Because of that, they are high on the glycemic index (GI), a measure of how certain foods affect blood sugar.
Eating high-GI foods at breakfast every morning can lead to blood sugar spikes and increased hunger throughout the day. The body also needs to increase insulin production to counteract the effects of consuming high levels of simple sugars.
That being said, not all cereals are the same. Sugary cereals can cause higher blood sugar spikes, but whole-grain cereals with no added sugar can have similar effects on blood sugar as oatmeal does.
Types of Cereals Good for Blood Sugar
Several cereals are made using wheat bran or whole grains. These cereals are not associated with blood sugar spikes, but rather with improved blood sugar management.
Why Blood Sugar Matters at Breakfast
Starting the day with a meal that doesn’t cause blood sugar spikes can help set you up well for the rest of the day.
Research suggests that eating meals that cause overly heightened blood sugar right off the bat can alter the way insulin responds to carbohydrates and sugar in foods at your next meal. This is known as the “second meal effect.”
Eating foods that cause blood sugar spikes in the morning can also lead to blood sugar crashes, and when that happens, you may become hungry again. As a result, you may eat more throughout the day.
Tips for Controlling Blood Sugar Levels at Breakfast
If you want to help control your blood sugar levels at breakfast, it’s likely best to eat a well-balanced meal that contains protein, fiber, fat, and carbohydrates. While oatmeal will have your fiber covered, some other good meals to include in your breakfast rotation may include:
- Eggs with vegetables and cheese
- Cottage cheese with fruit
- Plain Greek yogurt with fruits and nuts
- Peanut butter on toast with fruit
- Avocado on toast with vegetables
- Ham with eggs and vegetables
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