Patients frequently tell me they eat a healthy breakfast every morning – they eat Cheerios. Cheerios are advertised on TV as “heart healthy”. We are told to eat more cheerios as they “can help lower our cholesterol and may reduce our risk of heart disease”. So if we eat more cheerios, will we become healthier? Unfortunately, the answer appears to be no. In fact, Cheerios may be making you fat and contributing to your diabetes. How is this possible? The carbohydrates in processed cereals are digested quickly, which increases their glycemic index. As we explained in the prior article, the glycemic index is a way of measuring how much and how quickly a food raises your blood sugar. Cheerios has a glycemic index (GI) rating of 74. For comparison, table sugar has a GI of 65. Remember, the glycemic index lists foods on a scale from zero to 100, with zero being the foods that are digested slowly, resulting in gradual rises in blood sugar levels, and 100 being foods that are rapidly digested, resulting in rapid spikes in blood sugar levels. Foods with a GI of 55 or less are considered low. Conversely, foods with a GI of 70 or more are considered high. By starting your day with a bowl of Cheerios, you are causing a spike in your blood sugar and thus a spike in your insulin levels. Elevated insulin levels are what lead to obesity and makes weight loss so difficult. Therefore, even tough Cheerios have a small amount of fiber, they are likely doing more harm than good. So what would be a good alternative breakfast to keep your insulin levels from spiking? Good low glycemic options include an omelet with vegetables, scrambled eggs, cottage cheese, unsweetened yogurt with berries, nuts, turkey sausage, or even some roasted turkey and cheese.