Cereals with low sugar.

Shredded wheat. But I think I'm one of maybe three people on the planet that actually LOVE shredded wheat.

Oat Cluster Cheerios Crunch! 8g of sugar, 100 calories per serving!

Special K protein plus!!!! only 2 grams of sugar and fills you up! 10 grams of protein per 3/4 cup! i eat with some fat free sugar free flavored yogurt for a breakfast that keeps me full all day!+ only 100 cals per serving!

Is there a particular reason why the dietitian recommended you find cereals with 9g or less of sugar per serving? Also, keep in mind that a cup of milk that goes with your bowl of cereal, by itself, will have about 12-13g of sugar alone.

I think she just wants me to keep my sugar intake down. I dont have any health issues that would cause her to say that.

There's a book I just read - Sweet Poison - it argues that eating sugar is like eating fat but worse.

A brief summation of the thesis of the book is as follows:

Regular table sugar (sucrose) is a fructose molecule bound to a glucose molecule. In the digestive system, fructose and glucose are released from sucrose. And large amounts of high fructose corn syrup are used in the US, supplying fructose to the body directly. Fructose is turned straight to fat. But the body has no satiety system for fructose like it has for fat, as prior to 100-200 years ago fructose was exceedingly rare in the human diet. So you can eat sugar, clog your arteries and put on weight, and not even feel full. At least if you eat the fat directly, you will feel too stuffed to eat more after a while.

I am trying to cut the sugar down myself. But it's so hard - it's everywhere!

It goes much farther than that. Sugar of all types triggers insulin spikes after ingestion. Insulin is one of the most powerful appetite stimulants. This is one reason why low carb diets often eat much less calories in a day the prior to the switch, even though they are eating tonnes of high calorie fats.

Eat a serving of carbs = insulin response within 60 minutes = appetite spike = eat more carbs

For insulin dependent diabetics following the carb guidelines of eating 6 to 8 servings a day, this process sometimes looks like this.

Eat a serving of carbs = blood sugar spikes = take your insulin = get hungry = eat again = cycle continues....,

No diabetic ever got off insulin by increasing carbs and reducing protein and fat.

its not just sugar that works this way, it is ALL carbs but fibre.

Another issue is starch. Starch is not counted as sugar on food labels, but it is a sugar. So it gets a free ride on the labels yet hits your body the same as any other sugar.

So you are right, eating sugar does not feedback and make you feel full like eating fat and protein does. In fact, its worse, it actually increases appetite so that you eat again.

The beauty of this is nobody has to take my word for it. The fact that insulin stimulates appetite and that eating sugar and starch and carbs causes an insulin response is widely understood and promoted even by carb enthusiasts.

To me, that is the whole irony of our current nutrition dogma conundrum. There is no debate whatsoever this well understood medical process occurs in all disease free human beings. carb=insulin response=increased apetite, and fat=no insulin response+feeling of satiety. It is almost as though our bodies are designed to use and be satisfied by fat, or to eat pasta until we explode. Go figure.

BTW, here is a link to insulin at drugs.com, please note that every single form of insulin lists the side affect of unusual hunger.
http://www.drugs.com/sfx/insulin-side-effects.html