In This ArticleView AllIn This ArticleGo for Whole GrainsSkip the SugarsPour on ProteinNutrition TipsPick a Better BoxTop Recommendations
In This ArticleView All
View All
In This Article
Go for Whole Grains
Skip the Sugars
Pour on Protein
Nutrition Tips
Pick a Better Box
Top Recommendations
ClosePhoto: Johanna Parkin / Getty ImagesCold cereal is a quick and convenient breakfast option that can be part of a healthful, diabetes-friendly diet when you know what kind to buy. Our easy-to-follow guidelines will help you pick the best cold cereals for diabetes and steer clear of overly sugary, highly processed choices to help maintain steady blood sugar and energy levels all morning. Here, we share a dietitian-approved list of lower-sugar cereals full of whole-grain goodness, satiating fiber and flavor to keep your taste buds happy.What Is a Complex Carbohydrate?Go for Whole GrainsIt’s easy to understand what makeswhole-graincereals great. They’re rich in essential nutrients—like B vitamins—and full of satiating fiber, and regular consumption is linked to improved health outcomes. But confusing manufacturer marketing claims can make it hard to tell how much whole grain is actually in each box.Forget what it says on the front of the package—flip the box over and check the nutrition label to find cereals that specifically list a “whole” grain first. Look for ingredients like “whole-grain wheat,” “whole wheat,” “stone-ground whole wheat” or “whole-kernel corn,” as well as whole buckwheat, bulgur, barley, quinoa, millet, buckwheat or amaranth as the first ingredient.Ingredients like “oats,” “oatmeal” and “brown rice” are inherently whole grains and don’t need to specify “whole.” But if you see “wheat flour,” “multigrain” or a different ingredient listed first, steer clear, as these are clues that the cereal doesn’t contain as much, if any, whole grains.Skip the SugarsWhile the first thing to look for on a box of cereal should be its whole-grain content, it’s equally important to check how much sugar is in your cereal. Even if a box boasts 100% whole-grain ingredients, if it contains more than 10 grams of sugar per serving—or includes artificial sweeteners—put it back on the shelf. Another good tip-off to a high sugar content is whether a cereal features tiny marshmallows, frosting or tempting flavors (e.g., chocolate or peanut butter).Remember,sugar may also appear on the label assucrose, agave, cane sugar, dextrose or high-fructose corn syrup. If you need an extra dash of sweetness, try adding 1/2 cup of fresh fruit, like berries or half a banana, to add fiber and an antioxidant boost. Fresh fruit is a better choice than dried fruits, which are higher in carbs and more calorically dense. A sprinkle of cinnamon or a splash of vanilla extract can also add subtle sweetness without adding any calories or carbs. Just be sure to include the carbs of any fruit you choose in your breakfast meal tally.6 “Healthy” Cereals That Have As Much Sugar As a DoughnutPour on ProteinAdding a cup of milk to your cereal bowl is the gold standard for good reason—8 ounces ofcow’s milkprovides around 8 g of satiating protein and 12 g of carbohydrates. Skim or fat-free milk has only 90 calories in 1 cup, whole milk has 150 calories, while 1% and 2% fall somewhere in between in terms of calories.You can also swap milk for 1/2 cup of low-fat plainGreek yogurt, which is a great source of blood sugar-stabilizing protein. Greek yogurt with live active cultures is rich in good-for-your-gut probiotics for healthy digestion and immune function. Or if you want the benefits of yogurt in a liquid form, pour someplain kefirover your cereal.For adairy milk alternative, use unsweetened soymilk, since it offers more protein (6-7 g per 8-ounce serving) than other nut-based milks or milk alternatives.Boost Your Breakfast CerealA tablespoon of choppednuts, like almonds or walnuts, adds crunchy texture, fiber and heart-healthy monounsaturated and polyunsaturated fats, which are linked to a lower risk of heart disease. Fat also slows digestion to help you feel fuller longer and avoid a mid-morning energy slump.Sprinkle your bowl with 1 tablespoon ofground flaxseed mealor 1-2 teaspoons ofchia seedsfor extra fiber and omega-3 fatty acids.Pick a Better Box of CerealIn general, focus on cereals that have:Serving size: at least 3/4 cupCalories: ≤160 calories per servingCarbs: ≤30 g (ideally <25 g)Fiber: at least 3 g (ideally >5 g)Sugars: ≤10 gProtein: at least 3 gFat: ≤3 g (unless a healthy fat source)Sodium: ≤200 mgLook for whole-grain ingredients first and do your best to avoid artificial sweeteners, colors and preservatives.Our Top RecommendationsCascadian Farm Organic Honey Nut O’sPhoto: Cascadian Farm.Serving size:1 1/4 cups / 3/4 cup (We provide the numbers listed for the standard serving of 1 1/4 cups and also for a 3/4-cup serving, which aligns with our nutrition criteria and still allows for a generous serving of cereal.)Calories:170 / 102Carbohydrates:36 g / 22 gFiber:4 g / 2 gSugars:11 g / 7 gProtein:4 g / 2 gFat:1.5 g / 1 gSat Fat:0 g / 0 gTrans Fat:0 g / 0 gSodium:180 mg / 108 mgLove Grown Original Power O’sPhoto: Love Grown.Serving size:1 cupCalories:130Carbohydrates:23 gFiber:4 gSugars:2 gProtein:6 gFat:1.5 gSat Fat:0 gTrans Fat:0 gSodium:100 mgArrowhead Mills Organic Oat Bran FlakesPhoto: Arrowhead Mills.Serving size:1 cupCalories:140Carbohydrates:24 gFiber:4 gSugars:3 gProtein:5 gFat:2.5 gSat Fat:0 gTrans Fat:0 gSodium:80 mgKashi Organic Sprouted Grains CerealPhoto: Kashi.Serving size:1 1/3 cups / 3/4 cup (We provide the numbers listed for a standard serving of 1 1/3 cups and also for a 3/4-cup serving, which aligns with our nutrition criteria and still allows for a generous serving of cereal.)Calories:210 / 114Carbohydrates:48 g / 27 gFiber:6 g / 4 gSugars:10 g / 5.5 gProtein:6 g / 4 gFat:1.5 g / 0.5 gSat Fat:0 g / 0 gTrans Fat:0 g / 0 gSodium:115 mg / 66 mgPuffins OriginalServing size:1 cupCalories:130Carbohydrates:32 gFiber:6 gSugars:6 gProtein:3 gFat:1 gSat Fat:0 gTrans Fat:0 gSodium:210 mgCascadian Farm Organic Cinnamon CrunchServing size:1 cupCalories:150Carbohydrates:30 gFiber:3 gSugars:11 gProtein:2 gFat:3 gSat Fat:0 gTrans Fat:0 gSodium:140 mgNature’s Path Organic Heritage FlakesServing size:1 cupCalories:160Carbohydrates:31 gFiber:7 gSugars:5 gProtein:5 gFat:1.5 gSat Fat:0 gTrans Fat:0 gSodium:170 mgWas this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
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Photo: Johanna Parkin / Getty Images
Cold cereal is a quick and convenient breakfast option that can be part of a healthful, diabetes-friendly diet when you know what kind to buy. Our easy-to-follow guidelines will help you pick the best cold cereals for diabetes and steer clear of overly sugary, highly processed choices to help maintain steady blood sugar and energy levels all morning. Here, we share a dietitian-approved list of lower-sugar cereals full of whole-grain goodness, satiating fiber and flavor to keep your taste buds happy.What Is a Complex Carbohydrate?Go for Whole GrainsIt’s easy to understand what makeswhole-graincereals great. They’re rich in essential nutrients—like B vitamins—and full of satiating fiber, and regular consumption is linked to improved health outcomes. But confusing manufacturer marketing claims can make it hard to tell how much whole grain is actually in each box.Forget what it says on the front of the package—flip the box over and check the nutrition label to find cereals that specifically list a “whole” grain first. Look for ingredients like “whole-grain wheat,” “whole wheat,” “stone-ground whole wheat” or “whole-kernel corn,” as well as whole buckwheat, bulgur, barley, quinoa, millet, buckwheat or amaranth as the first ingredient.Ingredients like “oats,” “oatmeal” and “brown rice” are inherently whole grains and don’t need to specify “whole.” But if you see “wheat flour,” “multigrain” or a different ingredient listed first, steer clear, as these are clues that the cereal doesn’t contain as much, if any, whole grains.Skip the SugarsWhile the first thing to look for on a box of cereal should be its whole-grain content, it’s equally important to check how much sugar is in your cereal. Even if a box boasts 100% whole-grain ingredients, if it contains more than 10 grams of sugar per serving—or includes artificial sweeteners—put it back on the shelf. Another good tip-off to a high sugar content is whether a cereal features tiny marshmallows, frosting or tempting flavors (e.g., chocolate or peanut butter).Remember,sugar may also appear on the label assucrose, agave, cane sugar, dextrose or high-fructose corn syrup. If you need an extra dash of sweetness, try adding 1/2 cup of fresh fruit, like berries or half a banana, to add fiber and an antioxidant boost. Fresh fruit is a better choice than dried fruits, which are higher in carbs and more calorically dense. A sprinkle of cinnamon or a splash of vanilla extract can also add subtle sweetness without adding any calories or carbs. Just be sure to include the carbs of any fruit you choose in your breakfast meal tally.6 “Healthy” Cereals That Have As Much Sugar As a DoughnutPour on ProteinAdding a cup of milk to your cereal bowl is the gold standard for good reason—8 ounces ofcow’s milkprovides around 8 g of satiating protein and 12 g of carbohydrates. Skim or fat-free milk has only 90 calories in 1 cup, whole milk has 150 calories, while 1% and 2% fall somewhere in between in terms of calories.You can also swap milk for 1/2 cup of low-fat plainGreek yogurt, which is a great source of blood sugar-stabilizing protein. Greek yogurt with live active cultures is rich in good-for-your-gut probiotics for healthy digestion and immune function. Or if you want the benefits of yogurt in a liquid form, pour someplain kefirover your cereal.For adairy milk alternative, use unsweetened soymilk, since it offers more protein (6-7 g per 8-ounce serving) than other nut-based milks or milk alternatives.Boost Your Breakfast CerealA tablespoon of choppednuts, like almonds or walnuts, adds crunchy texture, fiber and heart-healthy monounsaturated and polyunsaturated fats, which are linked to a lower risk of heart disease. Fat also slows digestion to help you feel fuller longer and avoid a mid-morning energy slump.Sprinkle your bowl with 1 tablespoon ofground flaxseed mealor 1-2 teaspoons ofchia seedsfor extra fiber and omega-3 fatty acids.Pick a Better Box of CerealIn general, focus on cereals that have:Serving size: at least 3/4 cupCalories: ≤160 calories per servingCarbs: ≤30 g (ideally <25 g)Fiber: at least 3 g (ideally >5 g)Sugars: ≤10 gProtein: at least 3 gFat: ≤3 g (unless a healthy fat source)Sodium: ≤200 mgLook for whole-grain ingredients first and do your best to avoid artificial sweeteners, colors and preservatives.Our Top RecommendationsCascadian Farm Organic Honey Nut O’sPhoto: Cascadian Farm.Serving size:1 1/4 cups / 3/4 cup (We provide the numbers listed for the standard serving of 1 1/4 cups and also for a 3/4-cup serving, which aligns with our nutrition criteria and still allows for a generous serving of cereal.)Calories:170 / 102Carbohydrates:36 g / 22 gFiber:4 g / 2 gSugars:11 g / 7 gProtein:4 g / 2 gFat:1.5 g / 1 gSat Fat:0 g / 0 gTrans Fat:0 g / 0 gSodium:180 mg / 108 mgLove Grown Original Power O’sPhoto: Love Grown.Serving size:1 cupCalories:130Carbohydrates:23 gFiber:4 gSugars:2 gProtein:6 gFat:1.5 gSat Fat:0 gTrans Fat:0 gSodium:100 mgArrowhead Mills Organic Oat Bran FlakesPhoto: Arrowhead Mills.Serving size:1 cupCalories:140Carbohydrates:24 gFiber:4 gSugars:3 gProtein:5 gFat:2.5 gSat Fat:0 gTrans Fat:0 gSodium:80 mgKashi Organic Sprouted Grains CerealPhoto: Kashi.Serving size:1 1/3 cups / 3/4 cup (We provide the numbers listed for a standard serving of 1 1/3 cups and also for a 3/4-cup serving, which aligns with our nutrition criteria and still allows for a generous serving of cereal.)Calories:210 / 114Carbohydrates:48 g / 27 gFiber:6 g / 4 gSugars:10 g / 5.5 gProtein:6 g / 4 gFat:1.5 g / 0.5 gSat Fat:0 g / 0 gTrans Fat:0 g / 0 gSodium:115 mg / 66 mgPuffins OriginalServing size:1 cupCalories:130Carbohydrates:32 gFiber:6 gSugars:6 gProtein:3 gFat:1 gSat Fat:0 gTrans Fat:0 gSodium:210 mgCascadian Farm Organic Cinnamon CrunchServing size:1 cupCalories:150Carbohydrates:30 gFiber:3 gSugars:11 gProtein:2 gFat:3 gSat Fat:0 gTrans Fat:0 gSodium:140 mgNature’s Path Organic Heritage FlakesServing size:1 cupCalories:160Carbohydrates:31 gFiber:7 gSugars:5 gProtein:5 gFat:1.5 gSat Fat:0 gTrans Fat:0 gSodium:170 mgWas this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
Cold cereal is a quick and convenient breakfast option that can be part of a healthful, diabetes-friendly diet when you know what kind to buy. Our easy-to-follow guidelines will help you pick the best cold cereals for diabetes and steer clear of overly sugary, highly processed choices to help maintain steady blood sugar and energy levels all morning. Here, we share a dietitian-approved list of lower-sugar cereals full of whole-grain goodness, satiating fiber and flavor to keep your taste buds happy.What Is a Complex Carbohydrate?Go for Whole GrainsIt’s easy to understand what makeswhole-graincereals great. They’re rich in essential nutrients—like B vitamins—and full of satiating fiber, and regular consumption is linked to improved health outcomes. But confusing manufacturer marketing claims can make it hard to tell how much whole grain is actually in each box.Forget what it says on the front of the package—flip the box over and check the nutrition label to find cereals that specifically list a “whole” grain first. Look for ingredients like “whole-grain wheat,” “whole wheat,” “stone-ground whole wheat” or “whole-kernel corn,” as well as whole buckwheat, bulgur, barley, quinoa, millet, buckwheat or amaranth as the first ingredient.Ingredients like “oats,” “oatmeal” and “brown rice” are inherently whole grains and don’t need to specify “whole.” But if you see “wheat flour,” “multigrain” or a different ingredient listed first, steer clear, as these are clues that the cereal doesn’t contain as much, if any, whole grains.Skip the SugarsWhile the first thing to look for on a box of cereal should be its whole-grain content, it’s equally important to check how much sugar is in your cereal. Even if a box boasts 100% whole-grain ingredients, if it contains more than 10 grams of sugar per serving—or includes artificial sweeteners—put it back on the shelf. Another good tip-off to a high sugar content is whether a cereal features tiny marshmallows, frosting or tempting flavors (e.g., chocolate or peanut butter).Remember,sugar may also appear on the label assucrose, agave, cane sugar, dextrose or high-fructose corn syrup. If you need an extra dash of sweetness, try adding 1/2 cup of fresh fruit, like berries or half a banana, to add fiber and an antioxidant boost. Fresh fruit is a better choice than dried fruits, which are higher in carbs and more calorically dense. A sprinkle of cinnamon or a splash of vanilla extract can also add subtle sweetness without adding any calories or carbs. Just be sure to include the carbs of any fruit you choose in your breakfast meal tally.6 “Healthy” Cereals That Have As Much Sugar As a DoughnutPour on ProteinAdding a cup of milk to your cereal bowl is the gold standard for good reason—8 ounces ofcow’s milkprovides around 8 g of satiating protein and 12 g of carbohydrates. Skim or fat-free milk has only 90 calories in 1 cup, whole milk has 150 calories, while 1% and 2% fall somewhere in between in terms of calories.You can also swap milk for 1/2 cup of low-fat plainGreek yogurt, which is a great source of blood sugar-stabilizing protein. Greek yogurt with live active cultures is rich in good-for-your-gut probiotics for healthy digestion and immune function. Or if you want the benefits of yogurt in a liquid form, pour someplain kefirover your cereal.For adairy milk alternative, use unsweetened soymilk, since it offers more protein (6-7 g per 8-ounce serving) than other nut-based milks or milk alternatives.Boost Your Breakfast CerealA tablespoon of choppednuts, like almonds or walnuts, adds crunchy texture, fiber and heart-healthy monounsaturated and polyunsaturated fats, which are linked to a lower risk of heart disease. Fat also slows digestion to help you feel fuller longer and avoid a mid-morning energy slump.Sprinkle your bowl with 1 tablespoon ofground flaxseed mealor 1-2 teaspoons ofchia seedsfor extra fiber and omega-3 fatty acids.Pick a Better Box of CerealIn general, focus on cereals that have:Serving size: at least 3/4 cupCalories: ≤160 calories per servingCarbs: ≤30 g (ideally <25 g)Fiber: at least 3 g (ideally >5 g)Sugars: ≤10 gProtein: at least 3 gFat: ≤3 g (unless a healthy fat source)Sodium: ≤200 mgLook for whole-grain ingredients first and do your best to avoid artificial sweeteners, colors and preservatives.Our Top RecommendationsCascadian Farm Organic Honey Nut O’sPhoto: Cascadian Farm.Serving size:1 1/4 cups / 3/4 cup (We provide the numbers listed for the standard serving of 1 1/4 cups and also for a 3/4-cup serving, which aligns with our nutrition criteria and still allows for a generous serving of cereal.)Calories:170 / 102Carbohydrates:36 g / 22 gFiber:4 g / 2 gSugars:11 g / 7 gProtein:4 g / 2 gFat:1.5 g / 1 gSat Fat:0 g / 0 gTrans Fat:0 g / 0 gSodium:180 mg / 108 mgLove Grown Original Power O’sPhoto: Love Grown.Serving size:1 cupCalories:130Carbohydrates:23 gFiber:4 gSugars:2 gProtein:6 gFat:1.5 gSat Fat:0 gTrans Fat:0 gSodium:100 mgArrowhead Mills Organic Oat Bran FlakesPhoto: Arrowhead Mills.Serving size:1 cupCalories:140Carbohydrates:24 gFiber:4 gSugars:3 gProtein:5 gFat:2.5 gSat Fat:0 gTrans Fat:0 gSodium:80 mgKashi Organic Sprouted Grains CerealPhoto: Kashi.Serving size:1 1/3 cups / 3/4 cup (We provide the numbers listed for a standard serving of 1 1/3 cups and also for a 3/4-cup serving, which aligns with our nutrition criteria and still allows for a generous serving of cereal.)Calories:210 / 114Carbohydrates:48 g / 27 gFiber:6 g / 4 gSugars:10 g / 5.5 gProtein:6 g / 4 gFat:1.5 g / 0.5 gSat Fat:0 g / 0 gTrans Fat:0 g / 0 gSodium:115 mg / 66 mgPuffins OriginalServing size:1 cupCalories:130Carbohydrates:32 gFiber:6 gSugars:6 gProtein:3 gFat:1 gSat Fat:0 gTrans Fat:0 gSodium:210 mgCascadian Farm Organic Cinnamon CrunchServing size:1 cupCalories:150Carbohydrates:30 gFiber:3 gSugars:11 gProtein:2 gFat:3 gSat Fat:0 gTrans Fat:0 gSodium:140 mgNature’s Path Organic Heritage FlakesServing size:1 cupCalories:160Carbohydrates:31 gFiber:7 gSugars:5 gProtein:5 gFat:1.5 gSat Fat:0 gTrans Fat:0 gSodium:170 mg
Cold cereal is a quick and convenient breakfast option that can be part of a healthful, diabetes-friendly diet when you know what kind to buy. Our easy-to-follow guidelines will help you pick the best cold cereals for diabetes and steer clear of overly sugary, highly processed choices to help maintain steady blood sugar and energy levels all morning. Here, we share a dietitian-approved list of lower-sugar cereals full of whole-grain goodness, satiating fiber and flavor to keep your taste buds happy.
What Is a Complex Carbohydrate?
It’s easy to understand what makeswhole-graincereals great. They’re rich in essential nutrients—like B vitamins—and full of satiating fiber, and regular consumption is linked to improved health outcomes. But confusing manufacturer marketing claims can make it hard to tell how much whole grain is actually in each box.
Forget what it says on the front of the package—flip the box over and check the nutrition label to find cereals that specifically list a “whole” grain first. Look for ingredients like “whole-grain wheat,” “whole wheat,” “stone-ground whole wheat” or “whole-kernel corn,” as well as whole buckwheat, bulgur, barley, quinoa, millet, buckwheat or amaranth as the first ingredient.
Ingredients like “oats,” “oatmeal” and “brown rice” are inherently whole grains and don’t need to specify “whole.” But if you see “wheat flour,” “multigrain” or a different ingredient listed first, steer clear, as these are clues that the cereal doesn’t contain as much, if any, whole grains.
While the first thing to look for on a box of cereal should be its whole-grain content, it’s equally important to check how much sugar is in your cereal. Even if a box boasts 100% whole-grain ingredients, if it contains more than 10 grams of sugar per serving—or includes artificial sweeteners—put it back on the shelf. Another good tip-off to a high sugar content is whether a cereal features tiny marshmallows, frosting or tempting flavors (e.g., chocolate or peanut butter).
Remember,sugar may also appear on the label assucrose, agave, cane sugar, dextrose or high-fructose corn syrup. If you need an extra dash of sweetness, try adding 1/2 cup of fresh fruit, like berries or half a banana, to add fiber and an antioxidant boost. Fresh fruit is a better choice than dried fruits, which are higher in carbs and more calorically dense. A sprinkle of cinnamon or a splash of vanilla extract can also add subtle sweetness without adding any calories or carbs. Just be sure to include the carbs of any fruit you choose in your breakfast meal tally.
6 “Healthy” Cereals That Have As Much Sugar As a Doughnut
Adding a cup of milk to your cereal bowl is the gold standard for good reason—8 ounces ofcow’s milkprovides around 8 g of satiating protein and 12 g of carbohydrates. Skim or fat-free milk has only 90 calories in 1 cup, whole milk has 150 calories, while 1% and 2% fall somewhere in between in terms of calories.
You can also swap milk for 1/2 cup of low-fat plainGreek yogurt, which is a great source of blood sugar-stabilizing protein. Greek yogurt with live active cultures is rich in good-for-your-gut probiotics for healthy digestion and immune function. Or if you want the benefits of yogurt in a liquid form, pour someplain kefirover your cereal.
For adairy milk alternative, use unsweetened soymilk, since it offers more protein (6-7 g per 8-ounce serving) than other nut-based milks or milk alternatives.
Boost Your Breakfast Cereal
A tablespoon of choppednuts, like almonds or walnuts, adds crunchy texture, fiber and heart-healthy monounsaturated and polyunsaturated fats, which are linked to a lower risk of heart disease. Fat also slows digestion to help you feel fuller longer and avoid a mid-morning energy slump.
Sprinkle your bowl with 1 tablespoon ofground flaxseed mealor 1-2 teaspoons ofchia seedsfor extra fiber and omega-3 fatty acids.
Pick a Better Box of Cereal
In general, focus on cereals that have:
Look for whole-grain ingredients first and do your best to avoid artificial sweeteners, colors and preservatives.
Our Top Recommendations
Cascadian Farm Organic Honey Nut O’s
Photo: Cascadian Farm.
Serving size:1 1/4 cups / 3/4 cup (We provide the numbers listed for the standard serving of 1 1/4 cups and also for a 3/4-cup serving, which aligns with our nutrition criteria and still allows for a generous serving of cereal.)
Love Grown Original Power O’s
Photo: Love Grown.
Serving size:1 cup
Arrowhead Mills Organic Oat Bran Flakes
Photo: Arrowhead Mills.
Kashi Organic Sprouted Grains Cereal
Photo: Kashi.
Serving size:1 1/3 cups / 3/4 cup (We provide the numbers listed for a standard serving of 1 1/3 cups and also for a 3/4-cup serving, which aligns with our nutrition criteria and still allows for a generous serving of cereal.)
Puffins Original
Cascadian Farm Organic Cinnamon Crunch
Nature’s Path Organic Heritage Flakes
Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
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Thanks for your feedback!
Tell us why!OtherSubmit
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