NAVIGATING CEREAL ON A GESTATIONAL DIABETES DIET: TIPS, TRICKS, COMPARISON

Cereals are often loaded with carbs, making them less than ideal for a gestational diabetes diet. But what happens when those cereal cravings strike? Today, let's explore how to navigate cereal on a gestational diabetes diet, including low-carb cereal options, suitable milk choices, and clever add-ons to satisfy those cravings.

Here are some tips for handling cereal on a gestational diabetes diet, though remember, what works for one may not work for all. Cereals can be a risky choice, so it's wise to stay mindful.

Mind Your Portions

Before delving into cereals themselves, let's discuss the importance of balance and portion control. First and foremost, measuring your portion is key. Pouring cereal straight into your bowl makes it nearly impossible to estimate the carb count accurately. Once you've measured your portion, be sure to stash the box away to avoid the temptation of adding extra cereal to your bowl. Knowing exactly how much you're eating can make a big difference.

Next, let's talk about add-ons!

Pick the Right Milk

Milk is undoubtedly a crucial addition to any cereal dish, but it's important to choose the right milk. The carbs in milk break down into sugar in your bloodstream, potentially causing a spike in blood sugar levels. To mitigate this, consider opting for a low-carb milk or one enriched with protein to balance out the carbs. Unsweetened almond milk or coconut milk can be excellent choices; however, be sure to check the label for added sugars, as many milk products on the market contain them. To assist you in selecting the best milk for your cereal, we've created visual guides for both US and UK readers, comparing protein, carb, and sugar content.

Boost Protein Content

Consider adding protein powder or a splash of protein shake to your cereal bowl to increase its protein content. For example, Fairlife Core Power Elite has a whopping 42g of protein per shake, so you only need a little splash or two to elevate the protein game. If you do choose to have protein powder, go for an unsweetened variety if possible and one that has the fewest unrecognizable ingredients, for example, Truvani Vegan Protein Powder made from only 3 ingredients. Protein helps stabilize blood sugar levels and keeps you feeling full longer, which can help prevent overeating. There is also no rule that you have to eat cereal with milk. To bump up the protein in your cereal meal, swap milk for protein-packed Greek yogurt. Choosing plain, no added sugar yogurt gives you a blank canvas to work with so you have total control over added ingredients.

Add Healthy Fats

Enhance the nutritional profile of your cereal by adding nuts, seeds, coconut chips, or a dollop of nut butter. Seeds like chia, linseeds, sunflower, and pumpkin seeds might seem small but they're packed with healthy fats and protein. Just 10g (1 tablespoon) contains around 2g of protein, along with plenty of vitamins and fiber. Additionally, chia seeds and linseeds contain omega-3 fats, which can help lower cholesterol, blood pressure, and reduce inflammation. Nut butters like peanut butter and almond butter offer about 3-4g of protein per tablespoon. Opt for natural peanut butter or almond butter without added salt or sugar for maximum benefits. These additions not only add crunch and flavor to your cereal but also keep you feeling fuller for longer.

When it comes to cereals, Choose Wisely

Opt for a low-carb or high-fiber cereal whenever possible. These options typically have a lower glycemic index, meaning they won't cause blood sugar levels to spike as much as refined grains. Let's dive in!

Choosing the right cereal can be a game-changer, but with so many options out there, how do you know which ones are best for you? We've done the research and compiled a list of the top low-carb, high-protein cereals to offer you a selection of options to consider.

1. Magic Spoon Cereal

A fantastic protein-to-carb ratio cereal with 0g sugar.

Sweetened with allulose and monk fruit extract.

Serving size 1 cup (37-39g)

Comes in 8 flavors:

Fruity: 13g protein, 15g carbs, 1g fiber

Peanut Butter: 14g protein, 10g carbs, 1g fiber

Frosted: 13g protein, 14g carbs, 1g fiber

Blueberry Muffin: 13g protein, 15g carbs, 1g fiber

Cocoa: 13g protein, 15g carbs, 2g fiber

Birthday Cake: 13g protein, 15g carbs, 2g fiber

Cinnamon Roll: 12g protein, 15g carbs, 1g fiber

Spring Flavors (Limited Edition): Lemon Cake (13g protein, 15g carbs, 1g fiber) and Strawberry Milkshake (12g protein, 15g carbs, 1g fiber)

2. Catalina Crunch Cereal

Another great protein-to-carb ratio cereal with 0g sugar. Compared to Magic Spoon there’s much more fiber in this cereal.

Sweetened with stevia extract (and monk fruit extract – not in all flavors).

Serving size 1/2 cup (36g)

Comes in 9 flavors:

Fruity: 11g protein, 14g carbs, 9g fiber

Dark Chocolate: 11g protein, 14g carbs, 9g fiber

Cinnamon Toast: 11g protein, 14g carbs, 9g fiber

Honey Graham: 11g protein, 14g carbs, 9g fiber

Chocolate Banana: 11g protein, 14g carbs, 9g fiber

Maple Waffle: 11g protein, 14g carbs, 9g fiber

Chocolate Peanut Butter: 11g protein, 14g carbs, 9g fiber

Mint Chocolate: 11g protein, 14g carbs, 9g fiber

Triple Berry Blast (Limited Edition): 11g protein, 14g carbs, 9g fiber

3. Kellogg’s Special K Zero Cinnamon Cereal

The second highest protein cereal with 18g per cup but also the one with the lowest amount of carbs. 0g sugar.

Sweetened with allulose syrup, sucralose, and monk fruit extract.

Serving size 1 cup (36g)

Comes in 1 flavor only:

Cinnamon: 18g protein, 8g carbs (3g fiber, 0g sugars)

4. Premier Protein Cereal

The highest protein cereal in our selection with a whopping 20g per serving.

Sweetened with stevia leaf extract.

Serving size 1 cup (42g)

Comes in 2 flavors:

Chocolate Almond: 20g protein, 14g carbs, 2g fiber

Mixed Berry Almond: 20g protein, 14g carbs, 2g fiber

5. Ratio Food Cereal

Sweetened with sugar, erythritol, stevia extract.

Serving size 1 cup (36-39g)

Comes in 3 flavors:

Maple Almond Crunch Cereal: 10g protein, 19g carbs, 3g fiber

Cinnamon Cranberry Almond Crunch: 9g protein, 19g carbs, 3g fiber

Vanilla Almond Crunch: 10g protein, 19g carbs, 3g fiber

6. Three Wishes Cereal

Although most flavors include 3g of added sugar per serving, there's also an unsweetened option with 0 sugar.

Sweetened with monk fruit, organic cane sugar.

Serving size 1 cup (35g)

Comes in 8 flavors (+ limited edition flavors):

1. Unsweetened: 8g protein, 20g carbs & 3g fiber

2. Cocoa: 8g protein, 20g carbs & 3g fiber

3. Cinnamon: 8g protein, 20g carbs & 3g fiber

4. Vanilla Frosted: 8g protein, 20g carbs & 3g fiber

5. Fruity: 8g protein, 20g carbs & 3g fiber

6. Strawberry: 8g protein, 20g carbs & 3g fiber

7. Honey: 8g protein, 20g carbs & 3g fiber

8. Marshmallow: 8g protein, 20g carbs & 3g fiber

7. Nature’s Path Organic Bran Cereal

It's not particularly low-carb cereal, but very high in fiber, probably one of the highest you could find on the market. Serving size includes 8g added sugars making this cereal the one highest in sugar among our selection.

Sweetened with organic cane sugar.

Serving size 3/4 cup (40g)

Bran Cereal: 4g protein, 32g carbs, 17g fiber

Yes, cereals can present challenges for those managing gestational diabetes, but there are still ways to enjoy them—at least for some of us! Opting for low-carb cereal options, choosing suitable milk alternatives, and adding clever add-ins are all strategies worth considering. However, navigating cereal on a gestational diabetes diet involves more than just selecting a low-carb option. We're all unique, and factors like hormonal fluctuations, stage of pregnancy, and meal timing play significant roles. It's not just about what cereal you choose, but also how you approach it. Consider starting with something fiber-rich, paying attention to the time of day, and listening to your body's cues.

Here's a bonus tip! Cereal doesn't have to be your main meal. Start off with a protein and fiber-rich dish, and save cereal as a dessert. By doing this, you lay a nutritious foundation before indulging in extra carbs. Dessert doesn’t always have to be about ice cream, cookies, or chocolate! A satisfying bowl of cereal can be a delightful alternative, especially if it's fortified with added vitamins and fiber. This way, you're not only satisfying your cereal craving but also nourishing your body with extra nutrients.