Best Breakfast Cereals for People with Diabetes or Prediabetes

Let’s face it. Cereal, for the most part, is not the healthiest choice for anyone, but there are some that can be worked into a healthy eating plan for people with diabetes or prediabetes. There are a couple of things you want to look for in a cereal:

Fiber: Look for cereals with dietary fiber, 5 or more grams is best. Fiber helps minimize blood sugar spikes and is important for your gut microbiome.
Protein: This is harder to find but not impossible. Adding dairy milk also adds protein to your cereal bowl at 8 grams protein per cup.
Less sugar: 10 grams sugar or less per serving. The lower, the better.
Less “stuff”: Cereal is a highly processed food so the fewer ingredients, likely the better. This does not include the added vitamins and minerals cereals are fortified with, but ingredients like added colors and BHT.

Here are 6 cereals to try if you have diabetes or prediabetes. Cereal is better as a sweet and crunchy snack than a breakfast.

Kashi Go: there are several flavors and all pass the fiber and protein test. They are CRUNCHY–beware! Try as a cereal or sprinkle some into Greek yogurt for added crunch.

Kashi Go Cinnamon cereal and nutrition facts label — Kashi Go Cinnamon Crisp cereal and nutrition facts label

RX Cereal: while it’s higher calorie than others, it’s also higher in protein. Try measuring out the portion size and put it in your favorite mug or bowl to know what a serving looks like. RX makes protein bars and mini protein bars with simple ingredients as well.

Bran Flakes: simple and high in fiber, bran flakes can be mixed with other cereals if you don’t like them on their own.

Bran flake cereal and nutrition facts label. — Bran flake cereal and nutrition facts label

Kashi Honey Toasted: this on is a slightly better version of Cheerios with 6 grams fiber and 4 grams protein per 1 cup serving. Mix up a vanilla protein shake to use as your cereal milk with this one for a more complete meal.

Kashi Honey Toasted cereal and nutrition facts label

Kodiak Protein Packed Oatmeal: Kodiak makes many things from protein waffles to teddy-like snack cookies, with a focus on whole grains and protein. These oatmeal packs have 3 grams fiber and 12 grams protein per serving. Stir in raspberries or ground flaxseed to up the fiber even more.

Kodiak Protein-Packed Chocolate Chip Oatmeal and nutrition facts label

Fiber One Honey Clusters: this one has more sugar and preservatives than some others, but people seem to love the taste and crunch. Also great as a Greek yogurt topper, this one has 4 grams protein and a whopping 10 grams fiber per cup.