Do you have diabetes and are looking for a healthy breakfast cereal option? In this blog post, we will discuss the types of cereal that can be eaten in the morning as breakfast cereal, as well as what diabetics need to pay attention to when selecting cereals or oatmeal. 

In this Diabetic & Me article you will learn about:

  • How to turn a boring cereal into a mouth-watering breakfast cereal?
  • What cereal contains whole grains?
  • Lost of ingredients to watch out for.
  • Tips to select your cereal or oatmeal.

#1 best cereal for diabetics

High Key High Protein Sugar Free Cereal
  • Sugar-free
  • No added sugar
  • Natural honey
  • Rich in protein
  • Grain-free
  • Gluten-free

Mostly, during a morning rush, you rarely got a chance to have a proper breakfast, but eating cereal can be just enough. However, if you have diabetes, then the choice of breakfast cereals is not easy. Mostly, brands load their cereal with quick digesting carbohydrates and sugars. Such carbs rate high on the glycemic index, which means that your body will break these down quickly and increase your blood sugar levels. Luckily not all cereals are the same. So, read on to discover more diabetic-friendly cereal options to have for breakfast without increasing your blood sugar.

How can diabetics turn a boring breakfast into a mouth-watering joy?

The first thing that people with diabetes should keep in mind is that most breakfast cereals that are "sugar-free" might not be their best choice since they contain artificial sweeteners which can lead to weight gain or health problems like insulin resistance. This means that you should avoid low-sugar cereals because they still have some sugar content and try to eat cereal with high-fiber content cereal instead if possible.

For breakfast, I eat 20 grams of oatmeal with unsweetened  almond milk containing added calcium and 20 gram of dark chocolate. Sometimes I also add half a banana under it. It keeps me good till lunch.

  • You can select any hot cereal like quinoa, oatmeal, or any other whole grain blend. For added fiber, you can add nut butter or chopped nuts. For example, you can have ½ cup cooked oatmeal with chopped walnuts and ¾ cup of blueberries topped with cinnamon. You can also get additional protein and healthy fat with this cereal.
  • But if you are not a very big fan of hot cereal. You can also choose cold cereal; however, you need to be conscious of serving. Always use a small bowl so you don't over serve.
  • It would help if you chose whole-grain wheat cereal or whole wheat flakes cereal. Stay away from processed cereals.
  • It's best to choose a cereal that has six grams of sugar or less and only three grams of fiber.
  • Refrain yourself from adding additional sugars, dried fruit, and other sweeteners. Like table sugar, honey, and agave. You can always use sweeteners for diabetics.
  • Add one serving of high-fiber fruit to increase the fiber content like raspberries, blueberries, and strawberries.
  • Always add low-fat Greek yogurt that will boost the protein content while reducing the carbohydrates content.

What breakfast cereals contain whole grains?

You want your cereal to be whole grain so it has more fiber and a lower glycemic index. If you're looking for breakfast cereal options, then look out for the words "whole grain" on the nutrition label or box.

It's always best to choose whole grains because they have more fiber and a lower glycemic index. Whole grains, like cereal, are also packed with nutrients that promote weight loss and heart health!

If you find that your favorite brand doesn't offer a product made mostly out of whole grains then try looking on store shelves or online shops for other options.

Important cereals that contain whole grains are:

  • Brown rice
  • Barley
  • Whole grain spelled flakes
  • Whole-grain buckwheat
  • Whole corn/ cornmeal
  • Wheat bran
  • Whole-wheat flour
  • Whole oat flour
  • Oats
  • White rice
  • Quinoa
  • Millet

Ingredients you must be cautious of in your cereal

Always make sure your cereal doesn't contain any high fructose corn syrup, sugar, or ingredients with more than five grams of sugar per serving. These cereals are often called "cereal crack" because they contain a lot of sugars and make it difficult to maintain blood glucose levels for diabetics.

If you want your cereal to be nutritious too, then avoid the below ingredients as much as possible. If the cereal is labeled "low-fat", then that means there will be some added sugar content in order to balance out flavor profiles so stay away from those types! The best low-fat options include Kashi Go Lean Crunch Cereal (it has only two grams of sugar), Grape-Nuts Flakes (two grams), and Wheaties Breakfast Bar (four grams).

  • Crystalline fructose
  • Corn syrup and sweetener
  • Cane sugar and crystals
  • Brown sugar
  • Agave nectar
  • Honey
  • Glucose
  • Fruit juice concentrates
  • Fructose
  • Evaporated cane juice
  • Dextrose
  • Syrup
  • Sucrose
  • Raw sugar
  • Molasses
  • Maple syrup
  • Maltose
  • Malt syrup
  • Maltose
  • High fructose corn syrup

What is the best breakfast cereal for diabetics to eat?

It was not easy to classify these breakfast cereals according to how healthy they are for diabetics. I mainly looked at the number of added sugars, then at the number of sugars and the number of carbohydrates they contain. Some of the products score better according to the Amazon ratings but it doesn't mean they are healthier for diabetics.

Total Carbohydrates: 12 grams

Total Sugars: 0 gram

Total Added Sugars: 0 gram

Get the freedom to enjoy healthy cereal any part of the day with this zero sugar and 1 gram net low carb keto cereal. This super healthy cereal satisfies your cravings while giving you a balanced routine throughout your day. You can double the fun of enjoying this cereal with your favorite keto snack bars.

The honey cereal will help you to brighten up your day and makes sure your sweet cravings are satisfied. This cereal is grain and gluten-free and is rich in protein.

High Key High Protein Sugar Free Cereal

4/5 stars and 1,778 ratings

Total Carbohydrates: 13 grams

Total Sugars: 0 gram

Total Added Sugars: 0 gram

This perfect breakfast is organic and contains no artificial sweeteners. A complete package for your entire whole meal. Start your morning with a gluten-free diet and 100% whole grain. If you are searching for complete vegan-based and natural food, then this cereal is for you.

What makes this cereal ideal for people with diabetes is the content of fiber in it. Therefore, you do not need to worry about a sudden spike in your blood sugar. Moreover, it releases energy gradually over time. The best part is, this cereal is rated one of the best because of its taste which means diabetics do not need to compromise on any taste while enjoying their favorite food.

Nature’s Path Low Sugar Rice Puffs Cereal

4.5/5 stars and 1,005 ratings

Total Carbohydrates: 18 grams

Total Sugars: 0 grams

Total Added Sugars: 0 gram

Enjoy diet food with every taste you take. This instant oatmeal comes in 4 different flavors along with all the nutrients your body needs. If you are looking for a good source of fiber, then the quaker instant oatmeal is a great option for you. A good source of dietary food that keeps your blood sugar level maintained while you can enjoy every bite of your delicious breakfast.

 Moreover, this oatmeal is rich in whole grain and low in saturated fat. The original flavor contains no sugars.

Quaker Instant Oatmeal, Lower Sugar, 4 Flavor Variety Pack

4.5/5 stars and 11,848 ratings

Total Carbohydrates: 7 grams

Total Sugars: 1 gram

Total Added Sugars: 0 gram

Tired of that sluggish feeling after eating your breakfast? You will not have that sluggish feeling after eating a bowl of this super light cereal. Hence, if you want a healthy, and whole-food breakfast that will not affect your blood sugar, then look no further than this cereal. You will not feel hungry fast with this cereal as it slows down the digestion process, which minimizes the blood sugar impact.

Enjoy a delicious breakfast with this cereal, especially in between meals. The cinnamon pecan apple crisp flavor is amazing. Serve it hot or cold, it fits both. It doesn't contain any sucralose or alcohol sugar as there is no added sugar in this product.

TGB Cinnamon Pecan Diabetic Friendly Granola

4.5/5 stars and 10,724 ratings

Total Carbohydrates: 9 grams

Total Sugars: 1 gram

Total Added Sugars: 0 gram

If you want the ideal pick to create fascinating deserts or have a great breakfast, then this is the perfect cereal to choose. A fantastic selection of granola whether you are on a low-carb diet, keto, LHCF, while maintaining your blood sugar level.

You can also enjoy this delicious blueberry granola parfait or apple crisp without affecting your diabetes. Eat it cold or hot with yogurt or almond milk for a keto and low-carb delight. Enjoy a healthy life with no artificial sweaters and added sugars. So, do not compromise on your health along with your taste with this super healthy granola cereal. 

Diabetic Kitchen Almond Butter Granola Cereal

4.5/5 stars and 1,399 ratings

Total Carbohydrates: 11 grams

Total Sugars: 1 gram

Total Added Sugars: 0 gram

This perfect sugar-free cereal is highly recommended for everyone with diabetes. A delicious diet-friendly cereal is best with no added sugar and no artificial ingredients. If you do not want to miss chocolate puffs, this is. very great option.

 With 10g of protein per serving this is a perfect option that fulfills the absence of protein in your body. The crispy texture is perfectly shelf-stable and ideal to be on the go. You will easily manage your weight loss goals or blood sugar with this high-essential low-carb keto cereal.

HighKey Zero Sugar Chocolate Cereal

4/5 stars and 10,962 ratings

Total Carbohydrates: 8 grams

Total Sugars: 2 grams

Total Added Sugars: 0 gram

Good news for all the foodies and diabetics out there who want to enjoy food without any restriction. What more you can expect from this cereal? You can eat your heart’s content while improving your health. Enjoy the flavor of everyone’s favorite Granola. Users are super obsessed with its taste.

Do not worry about the nutrient content. It fulfills your demands of every nutrient without affecting your weight or creating spikes in your blood sugar levels. Super clean food that is free of dairy, gluten, extracts, additives, or preservatives.

Diabetic Kitchen Cinnamon Pecan Granola Cereal

4.5/5 stars and 5,929 ratings

Total Carbohydrates: 11 grams

Total Sugars: 2 grams

Total Added Sugars: 0 gram

Make your first meal of the day exceptionally healthy and delicious. Keto-friendly and low-carb food are super easy to make, and you can enjoy additional flavors in it as per your wish. All the nutrition and flavors are recommended and perfect for your diabetes.

 Enjoy the ideal healthy meal with heavy yogurt or with almond milk. You can enjoy all the nutrients and satisfy your cravings completely.

NuTrail™ - Keto Vanilla Strawberry Nut Granola Healthy Breakfast Cereal

4.5/5 stars and 4,860 ratings

Total Carbohydrates: 29 grams

Total Sugars: 2 grams

Total Added Sugars: 2 gram

A naturally flavored with the unavoidable taste of whole grain oats fulfills the demands of all nutrients in your body while providing you with a diabetic-friendly diet. Perfect for people with diabetes because of the Cheerios low on sugar content. Made without artificial flavors while providing you with complete gluten-free and low on sugar food.

Cheerios Cereal with Whole Grain Oats

5/5 stars and 7,785 ratings

Total Carbohydrates: 31 grams

Total Sugars: 7 grams

Total Added Sugars: 7 gram

If you are into something sweeter and are not pleased with 100% sugar-free cereals you should try this honey rice cereal. Get the combination of honey-sweetened crunch with the pillows of whole grain brown rice. Get the sweet goodness with toasted whole grain and deep, rich amber colors of natural honey that make this super delicious.

If you want to stay healthy and active, this is a super healthy meal. While minimizing the cravings for more food, the grain is the ideal pick for you to stay healthy. Please be aware that this product contains a bit more sugar compared to the other ones above. Make sure you take your medication accordingly.

Barbara's Puffins Honey Rice Cereal

4.5/5 stars and 655 ratings

What should a type 2 diabetic eat for breakfast?

Great breakfast options for people with diabetes include oatmeal, whole-grain waffles, or cereal. Cereals with less sugar content and more whole wheat are recommended.

If you have a type 1 or type 2 diabetes diagnosis then it's likely that breakfast is one of your most important meals. Eating healthy foods for breakfast will not only make it more enjoyable but also assist in balancing out your blood sugars for an easier morning. So what should a type 2 and type 1 diabetic eat? Well, there are many different options, some better than others but this list will help you further.

Always consult with your doctor before making any dietary changes just in case there's something else going on or if certain medications make it hard to process sugars properly. Once again, these options are not perfect but can help people who want to maintain stable blood sugars come at breakfast time!


Cheerios is a well-known term in the world of diabetics. Cheerios are a sort of cereals that are low in sugar, low in fats, and contain soluble fiber. In short, if you’re looking for a great breakfast then cheerios should be on your list. It helps in lowering LDL cholesterol levels. You can keep your blood sugar level low in the recommended target of 80 to 130 mg/dL. Be aware that you should minimize your intake or choose low sugar varieties like plain or multigrain.

Overnight oatmeal or regular oatmeal

You can also try oatmeal as it's high in fiber and will keep blood sugar levels under control. For people with diabetes who are looking to eat oatmeal as their breakfast cereal, it's important to know that some types of oats can be really high in sugar so they should go for steel-cut oats instead since these have a much lower glycemic index than rolled or quick-cooking oats. You may also want to avoid flavored instant oatmeals because these usually contain artificial sweeteners which could lead to weight gain over time or other health problems like insulin resistance. Try adding unsweetened almond milk to keep your blood glucose levels regulated when eating oatmeal. 


Spreads are a great option for breakfast. Including nut butter and other spreads. Nut butter is a healthy fat that will help your body absorb the nutrients in fruits, vegetables, legumes, etc...

Peanut or almond spread is perfect because it contains unsaturated plant fat which helps with weight loss/control and adds an extra dose of vitamins!


Another great breakfast is eggs. They contain a lot of protein and also egg white is a great source of healthy fat! You can serve it as poached eggs, hard-boiled eggs, or scrambled eggs. A large egg easily contains 6 grams of protein.


You can also enjoy delicious fruit for breakfast. They are a great source of vitamins and minerals. It also contains a lot of fiber which is good for the digestive system! Adding them as a topping to your cereal is a great idea, to make this morning meal even more nutritious!

Fruits are also very versatile and delicious! You can have them with yogurt, breakfast cereals, oatmeal, or as toppings on your whole-grain toast for example. 


Cereal is a type of food that many people enjoy in the morning. What you may not know is that there are cereals for diabetics available on the market today, but they might be difficult to find because supermarkets don’t typically stock them. You should keep an eye out for low-sugar cereal options with whole grains as this will help ensure your blood sugar levels stay stable throughout the day and avoid spikes in hunger later on. Oatmeal can also make a good breakfast if you prefer something warm over cold cereal or need more protein than oats provide. Remember these tips when stocking up on cereals for people with diabetes!

About the Author

Ely Fornoville

Hi, I'm Ely Fornoville and I am the founder of Diabetic & Me. Being a type 1 diabetic since 1996 I developed a passion to help people learn more about diabetes. I write about diabetes and share stories from other diabetics around the world. I am currently using a Freestyle Libre CGM and a Minimed 640G insulin pump with Humalog.

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