I very quickly found that breakfast cereals were a no-no. Had a very small portion of mini-wheats which have absolutely no sugar. And when I say a small portion it was like five of them with a splash of semi skimmed milk. I spiked like mad. Not touched breakfast cereals since and now have much better numbers. I eat full fat plain yoghurt with a few berries. Don't get hungry mid morning any more, either. To be honest, after that breakfast in question I was still hungry having eaten it. That was a real low point, massive BG spike, hungry when finished eating. I have so moved on!