The Five Best Cereals for Blood Sugar

by Tracy Davenport, Ph.D. Health Writer

Breakfast cereals are notoriously high in sugar. However, if you read the labels carefully you will be able to find several healthy cereals to jumpstart your day and still keep your diabetes under control.

Oatmeal: One of the best cereal choices for people with diabetes is oatmeal. It is high in soluble fiber and naturally low in sugar. There is also research to suggest that oatmeal lowers cholesterol. If you are buying instant oatmeal, try to avoid the brands with added sugar.

Barbara’s Honey Rice Puffins: Even though this cereal has the word “honey” in the name, it is actually a pretty good (and yummy) choice. This cereal is made from whole grain brown rice and is a gluten free option - if that is necessary in your diet. Rice Puffins come in at 6 grams of sugar and 1.5 grams of fat per serving.

General Mills Multi Grain Cheerios: This cereal is made with five different whole grains. It has 6 grams of sugar and only 1 gram of fat. Cheerios taste great and are also gluten free.

Fiber One: Coming in at 0 grams of sugar and only 2 grams of fat, this cereal is also a good choice. It is high in fiber, which can help with weight management. Fiber One has only 60 calories per serving so it can be a good choice if you are also watching calories.

Kix: Even though this sounds like one of those sugary kids’ cereal, it actually has only 3 grams of sugar and 1 gram of fat. Kix also delivers 13 grams of whole grain corn in each serving.

When choosing a cereal, remember that all cereals are not created equal. You should always read the label and look for a breakfast cereal that is low in sugar and high in fiber. With all cereals, be careful of the portion size. One serving is usually equal to about 3/4 of a cup of dry cereal.

Tracy Davenport, Ph.D.
Meet Our Writer
Tracy Davenport, Ph.D.

Davenport is the founder of Using the latest scientific research, she helps people live their healthiest lives via one-on-one coaching, corporate talks, and sharing the more than 1,000 health-related articles she's authored.