- Health conditions like diabetes and nerve damage are associated with high blood sugar levels.
- Breakfast cereals like Fiber One, Shredded Wheat and Grape Nuts are great options.
- Whole grain cereals often offer more fiber and protein, which helps keep blood sugar steady.
Blood sugar plays a significant role in how you feel day to day, influencing everything from energy and focus to appetite and mood. “When blood sugar levels are consistently high, it can lead to issues like fatigue, mood swings and long-term risks, such as diabetes, heart disease and nerve damage,” says Lauren Manaker, M.S., RDN, LD. “On the flip side, low blood sugar can cause dizziness, confusion, and even fainting,” Manaker adds.
Because what you eat directly affects these fluctuations, choosing balanced meals and snacks is key to supporting blood sugar. For many people, cereal is a quick, comforting and convenient staple, but not all options support blood sugar equally. “Many cereals are high in quickly digestible carbohydrates and added sugars, with little protein or fiber to slow digestion, which can lead to blood sugar spikes and fatigue,” explains Ali McGowan, M.S., RD, LDN. “Choosing cereals with minimal added sugar and pairing them with protein, fiber or healthy fats can help blunt these effects,” adds McGowan.
To help you navigate the cereal aisle with confidence, we asked registered dietitians to share their top picks for blood-sugar-friendly cereals and what to look for on the label.
1. General Mills Fiber One
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When it comes to boosting daily fiber intake and supporting better blood sugar, Fiber One is one of the best cereals you can choose. “Fiber One cereal is notably high in fiber, with about 18 grams of fiber in every two-thirds cup serving, and it does not contain added sugar,” says Sheri Gaw, RDN, CDCES. Most Americans do not consume enough fiber. The Dietary Guidelines for Americans recommends 14 grams of fiber per 1,000 calories consumed. Yet most individuals only get an average of 8.1 grams of fiber for every 1,000 calories.
Adding a bowl of Fiber One cereal to your routine can substantially boost fiber intake, getting you closer to the recommended 28 grams per day for women and 34 for men.
2. Food for Life Ezekiel Sprouted Grain Cereal
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If you’re looking for a hearty, minimally processed cereal, then Food for Life Ezekiel Sprouted Grain Cereal is a great pick. “This cereal is made from sprouted grains and legumes, which are easier to digest,” explains Manaker. Plus, Manaker adds, it’s an excellent source of fiber and protein with no added sugar. Each half-cup serving has 6 grams of fiber and 8 grams of protein, making it a fantastic choice for blood sugar control.
3. Post Grape-Nuts
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Post Grape-Nuts are a classic cereal, and rightfully so. “Grape-Nuts are packed with whole-grain wheat and barley, offering a high-fiber option,” says Manaker. Each half-cup serving of Grape-Nuts delivers 7.5 grams of fiber and 6.5 grams of protein with no added sugars. “The fiber helps regulate blood sugar, while the protein found in this cereal keeps you full and supports muscle health,” comments Manaker.
4. Arrowhead Mills Organic Puffed Millet Cereal
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Arrowhead Mills Organic Puffed Millet cereal is simple yet packed with nutrients. “This cereal is made from one ingredient: Organic puffed whole grain millet,” explains Manaker. A ¾-cup serving provides 4 grams of fiber and 2 grams of protein, with no added sugars or salt. With only 50 calories per serving, this cereal is also an excellent option for individuals following a low-calorie diet.
“Millet is a nutrient-rich, gluten-free whole grain, making it a great option for blood sugar control,” says Manaker. Studies show that adding millet to your diet may support lower fasting blood sugar and post-meal glucose levels. Compounds in millet may lessen cell damage and activate pathways involved in blood sugar regulation and insulin signaling.
5. Post Shredded Wheat
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Post Shredded Wheat may have been popular with your grandmother, but it still deserves a place on this list. Shredded wheat without the frosting is an excellent choice for a blood-sugar-friendly cereal due to its high fiber content, explains Gaw. With just one ingredient—whole grain wheat—this breakfast option packs six grams of fiber and protein per one-cup serving. A one-cup serving of shredded wheat provides 40 grams of carbohydrates. Some studies indicate that 50 grams per day of whole grains may protect against type 2 diabetes.
Cereal Shopping Tips
- Look for less added sugar. Choose cereals with 5 grams or less of added sugar per serving. “The lower the better,” adds Manaker. The American Heart Association recommends limiting added sugar to less than 6% of your daily calories, or less than 25 grams (6 teaspoons) for women and 36 grams (9 teaspoons) for men.
- Opt for fiber. “Aim for at least 3 to 5 grams of fiber per serving (or more!),” states Manaker. The higher the fiber, the better for supporting a more stable blood sugar. But make sure to gradually increase fiber to prevent any gut discomfort.
- Look for whole grains. Manaker recommends choosing cereals made from whole grains, like oats, wheat or millet. Ingredient lists with “whole” as the first word indicate a whole grain cereal. Whole grains retain more of their fiber and nutritional content compared to their milled and refined counterparts.
- Choose higher-protein cereals. “Look for 5 to 10 grams of protein per serving (or more) to boost fullness and support balanced energy,” says McGowan. Alternatively, boost cereal’s protein content by pairing it with milk. One cup of dairy milk or soy milk adds an extra 8 grams of protein.,
- Check the portion size. You may be surprised to realize your cereal portion size is smaller than you think. McGowan recommends checking the cereal’s portion size, as it can be easy to pour two to three times the listed serving. This can quickly increase sugar and carb intake, she explains.
Meal Plan to Try
7-Day Easy High-Protein Meal Plan for Better Blood Sugar, Created by a Dietitian
Our Expert Take
Although cereal often gets a bad rap for blood sugar control, it can fit into a balanced diet for better blood sugar control. “Whole-grain cereals with minimal added sugar and high fiber content can help stabilize blood sugar by slowing down the absorption of glucose,” says Manaker.
Choosing cereals with the right nutrient balance is a good starting point. For extra blood sugar support, consider what you add to cereal—choose dairy or soy milk for a protein boost and seeds or nuts to help keep glucose levels steady.
