Breakfast cereals. On one hand, we love their crunch, their comfort, and the quick satisfaction they provide.
But most of them are full of sugar and processed carbs. As yummy as they are, none of these favorite cereals would be OK for someone with diabetes or prediabetes to eat regularly.
So you might think breakfast cereals are off limits for snacking and meals. But there are options, and some better than others. This article is going to cover the best ones, and why.
The quantity – how much you eat – is just as important as the brand of breakfast cereal.
Lucky Charms Vs. Trader Joe’s High Fiber Cereal Showdown
Let’s compare two cereals with roughly the same amount of net carbs (total carbs – fiber carbs), both of them coming in at roughly 14g of carbs.
14g of carbs for cereal is pretty good, because if you added 1 cup of milk at 12g, that would total 28g of net carbs for the cereal meal (or snack).
- Trader Joe’s High Fiber Cereal (30g cereal, 23g carb, 9g fiber = 14g net carbs)
- Lucky Charms (18g cereal, 14.7g carbs, 1.3g protein = 13.4 net carbs)
Now you see why it’s important to keep track of the quantity of the cereal you eat, because more cereal = more carbs
Keeping carb levels (and blood glucose levels) is a priority for most people with diabetes and pre-diabetes. So we put together a list of the best cereals.
In order to qualify for this list, the cereals had to be under 40g of net carbs including the milk.
The Best Cereals for Diabetes and Prediabetes Scored By Net Carbs
|Fiber One, 1/2 cup||25g carb||14g** fiber||11g net carb||23g net carbs|
|All Bran, 1/2 cup||23g carb||10g fiber||13g net carb||25g net carbs w/milk|
|Trader Joes’ High Fiber Cereal, 2/3 cup||23g carb||9g fiber||14g net carb||26g net carbs w/milk|
|Kashi Go Lean, 1 cup||32g carb||10g fiber||22g net carb||34g net carbs w/milk|
|Nature’s Path Heritage Flakes, 1 cup||31g carb||7g fiber||24g net carb||36g net carbs w/milk|
Well there you have it! 5 breakfast cereals, all under 40g of net carbs (including the milk at 12g of carbs).
Do you know of other cereals that should be on this list? Let us know in the comments.
*Opinion. Check with your doctor before making any dietary changes.
**Be careful adding fiber too fast to any diet. Most experts say it should be added gradually.