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3 Tips for Picking A Diabetic Friendly Breakfast Cereal

How Can I Find A Diabetic Friendly Breakfast Cereal?

By: Kaitlin Williams MPH, RD, LD

Cereal Choices for Blood Sugar Management 

Cereal is such an easy breakfast option, but let’s be real, it can become a big problem for your blood sugar. Many cereals are high in processed sugars and low in fiber, leading to quick rises in blood sugar. It’s also easy to eat several servings in one sitting, greatly increasing the amount of carbohydrate in your meal. That being said, you don’t have to give up on all breakfast cereals to reach your blood sugar goals. But you do need to pay close attention to the nutrition facts and portion size. Here are a few tips to better incorporate a diabetic friendly breakfast cereal into your diet: 

1. Read the nutrition facts label. 

Choose a cereal that is low in sugar, high in fiber. As a general rule of thumb, I’m looking for at least 3 grams fiber and less than 6 grams sugar. When looking at the ingredients, whole grain should be the first ingredient!

2. Measure it out!


It is so easy to eat several servings without even realizing it. The serving size for most cereals is 1/2 cup to 1 cup. 

3. Consider what you eat with the cereal.


Try using unsweetened almond milk. It contains less carbohydrates than cow’s milk and soy milk. Adding fruit will increase the amount of carbohydrate. Only add if your meal plan allows for it. Try adding nuts to increase the protein/healthy fats. Or round out the meal with Greek yogurt, eggs, or other protein foods. 

Don’t have time to compare labels? Here’s a few to try! 

    1. Fiber One Original: 1/2 cup serving contains 25 g carbohydrate, 14 g fiber, 0 g sugar, 2 g protein
    2. General Mills Total: 3/4 cup serving contains  25 g carbohydrate, 3 g fiber, 5 g sugar, 2 g protein 
    3. Kellogg’s Special K Protein: 3/4 cup serving contains 19 g carbohydrate, 3 g fiber, 7 g sugar, 10 g protein (this one has more than 6 grams of sugar, but 10 grams of protein 
    4. Kashi 7 Whole Grain Puff: 1 cup serving contains 22 g carbohydrate, 3 g fiber, 0 g sugar, 4 g protein 
    5. Kashi Heart to Heart Warm Cinnamon: 3/4 cup serving contains 26 g carbohydrate, 4 g fiber, 5 g sugar, 3 g protein 
    6. Barbara’s Original Puffins Cereal: 3/4 cup serving contains 23 g carbohydrate, 5 g fiber, 5 g sugar, 2 g protein  
    7. Kellogg’s All Bran Wheat Flakes: 3/4 cup serving contains 24 g carbohydrate, 5 g fiber, 5 g sugar, 3 g protein 
    8. Barbara’s Multigrain Spoonfuls: 3/4 cup serving contains 24 g carbohydrate, 4 g fiber, 5 g sugar, and 4 g protein 

If you are having difficulty controlling your blood sugar, a registered dietitian can help create a meal plan that works with your lifestyle and food preferences to better manage your diabetes. Click here or call 301-474-2499 to make an appointment. 


1 Comment

  1. says:

    They’re experts at helping plan meals that are appropriate for people with diabetes or other health issues.

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