Best Cereals for Diabetes

When Virta member Eileen was diagnosed with type 2 diabetes, she thought she could no longer enjoy the foods she loved, like cereal. But thanks to Virta’s combination of health coaching and a well-formulated ketogenic diet, Eileen has lost 56 pounds, reduced her A1c and no longer needs Metformin. She now enjoys healthy eating, no longer yo-yo diets and has more energy than ever to keep up with her grandchildren.  

If you’ve been diagnosed with type 2 diabetes, you may wonder if you can still eat your favorite foods, like cereal. Breakfast cereal tends to be high in sugar, but by embracing low sugar options and cereal alternatives, you can still have a delicious breakfast every morning. Read on to learn the best cereal for diabetes, plus other blood sugar-balancing breakfast ideas.

Best Cereal Alternatives

If you have type 2 diabetes, it’s essential to have breakfasts that balance your blood sugar, minimize blood sugar spikes, and keep you feeling satiated for several hours. If you eat in a way that promotes balanced blood sugar, you’ll feel better and have more energy — no more mid-morning crashes. 

Off-the-shelf breakfast cereals are often high in sugar, so it’s best to start by looking for cereal alternatives to start your morning with. Here are a few diabetes-friendly breakfast ideas:

• Egg scrambles or omelets with veggies
• Vegan scrambled tofu with veggies or beans
• Avocado and eggs on whole-grain toast
• Plain, unsweetened Greek yogurt with nut butter and berries
• Cottage cheese with nuts or berries
• Low-carb smoothies made with unsweetened Greek yogurt, nut butter or seeds, berries and sugar-free protein powder
• Low-carb chaffles
• Low-carb breakfast “cereal”
• Low-carb cereal with riced cauliflower
• Low-carb “oatmeal”

Tips for Diabetes-Friendly Cereal

For those times when you’re really craving cereal, it’s possible to choose options that are better for your blood sugar. Here’s how to make cereal more diabetes-friendly:

• Opt for cereals that are low in sugar and high in protein and fiber, which help slow your digestion and prevent blood sugar spikes.
• Don’t add sugar, honey, maple syrup or other sweeteners to your cereal.
• Add nuts and seeds to your cereal or oatmeal for a boost of fiber, protein and healthy fats. Think chia seeds, slivered almonds, unsweetened peanut butter or walnuts.
• Use unsweetened milk. Be sure to check your nutrition labels as many dairy-free milks, such as oat milk and almond milk, contain sneaky added sugars.
• Get even more protein by using plain, unsweetened Greek yogurt in place of milk.
• Watch your portion sizes by using a measuring cup or food scale.

Low Sugar Breakfast Cereals

While cereal isn’t the best breakfast option for managing type 2 diabetes, you can still enjoy it on occasion by choosing lower sugar, higher fiber cereal options. Top cereals for diabetes include:

• Hot cereal like oatmeal (avoid instant varieties), quinoa, muesli or breakfast porridge
• Fiber One
• Wheaties
• Kashi GO® Protein & Fiber Cereal Original
• Kellogg's All-Bran
• Post Bran Flakes
• Kellogg's Special K High Protein

The Takeaway

It’s still possible to enjoy your favorite foods, including cereal, while managing your diabetes well. If you are diagnosed with type 2 diabetes and want to live a healthier lifestyle, Virta Health may be able to help. By making healthy lifestyle changes in a medical setting with supportive resources like 1:1 virtual coaching, you can regain control of your health and feel like yourself again. See if you’re eligible for Virta Health here.