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What to Eat with Diabetes: Best Cold Cereals

Looking for a better breakfast cereal? Try one of our 18 cereal winners or finalists that are dietitian-approved and taste-tested. We conducted blind taste panels with more than 100 people, including people with diabetes, and awarded the top-rated flakes, O's, and puffed cereals our Diabetic Living What to Eat seal of approval.

 

Please note that product information, packaging, and availability may have changed since our story first appeared. 

High-Fiber Cereal Winner

And the winner of the High-Fiber Cereal category is:

Kellogg's FiberPlus Antioxidants Cinnamon Oat Crunch

Per serving (3/4 cup): 110 cal., 1.5 g total fat (0 g sat. fat), 0 mg chol., 140 mg sodium, 26 g carb. (9 g fiber, 7 g sugars), 3 g pro.

Taster's comment: "This is yummy -- a lot like Apple Jacks. Could never tell it's high-fiber."

Why it won: Tasters noted this was the most flavorful cereal in the high-fiber category. It's a good option for anyone looking for a good-tasting cereal and trying to increase their fiber content at the same time.

Flavored Flakes Finalists

After analyzing the nutrition content of hundreds of cereals, we were surprised to find some brands that were previously thought to be too high in sugar and calories that actually qualified for our taste test. Kellogg's Frosted Flakes was one such example. Its new formula for a reduced-sugar cereal with added fiber makes it one of several healthful options.

Kellogg's Frosted Flakes with Fiber, Less Sugar

Per serving (3/4 cup): 110 cal., 0 g total fat, 0 mg chol., 160 mg sodium, 26 g carb. (3 g fiber, 8 g sugars), 2 g pro.

Kellogg's Special K Cinnamon Pecan

Per serving (3/4 cup): 120 cal., 2 g total fat (0 g sat. fat), 0 mg chol., 180 mg sodium, 24 g carb. (3 g fiber, 7 g sugars), 2 g pro.

Flavored Flakes Winner

And the winner of the Flavored Flakes category is:

Kellogg's Special K Blueberry

Per serving (3/4 cup): 110 cal., 0 g total fat, 0 mg chol., 140 mg sodium, 26 g carb. (3 g fiber, 8 g sugars), 2 g pro.

Taster's comment: "This cereal stayed crunchy in milk. The fruit is a nice surprise that adds an awesome burst of flavor!"

Why it won: Many tasters noted how the blueberry flavor was the most authentic flavor in this category. It provided sweetness without tasting too sugary.

Puffed Cereal Finalists

A good and nutritious option for both kids and adults, the cereals in this category were fun to eat. They are good picks for anyone trying to find a healthful cereal that provides both crunch and just a touch of sweetness.

Quaker Crunchy Corn Bran

Per serving (3/4 cup): 90 cal., 1 g total fat (0.5 g sat. fat), 0 mg chol., 250 mg sodium, 23 g carb. (5 g fiber, 7 g sugars), 2 g pro.

Barbara's Puffins Honey Rice

Per serving (3/4 cup): 120 cal., 1 g total fat (0 g sat. fat), 0 mg chol., 80 mg sodium, 25 g carb. (3 g fiber, 6 g sugars), 2 g pro.

Puffed Cereal Winner

And the winner of the Puffed Cereal category is:

General Mills Honey Kix

Per serving (1-1/4 cups): 120 cal., 1 g total fat (0 g sat. fat), 0 mg chol., 190 mg sodium, 28 g carb. (3 g fiber, 6 g sugars), 2 g pro.

Taster's comment: "Has a hint of vanilla. This tastes awesome for such a low calorie count and big serving."

Why it won: Of all the cereals tasted, this cereal had the biggest serving size but still had nutritional content that was in line with our guidelines and other qualifying cereals. Many tasters noted this cereal had a subtle vanilla taste, while others picked out caramel and honey flavors.

Flavored O's Finalists

The qualifying cereals in this category provided the same whole grain goodness of unflavored toasted O's, but with additional flavors or sweetness. While a berry-flavor cereal was the winner in this category, many tasters enjoyed the flavors these multigrain O's brought to breakfast.

General Mills MultiGrain Cheerios

Per serving (1 cup): 110 cal., 1 g total fat (0 g sat. fat), 0 mg chol., 160 mg sodium, 23 g carb. (3 g fiber, 6 g sugars), 2 g pro.

Trader Joe's Multigrain O's Cereal

Per serving (1 cup): 110 cal., 1 g total fat (0 g sat. fat), 0 mg chol., 135 mg sodium, 24 g carb. (3 g fiber, 6 g sugars), 2 g pro.

Flavored O's Winner

And the winner of the Flavored O's category is: Trader Joe's Triple Berry-O's

Per serving (3/4 cup): 110 cal., 1 g total fat (0 g sat. fat), 0 mg chol., 180 mg sodium, 25 g carb. (3 g fiber, 7 g sugars), 2 g pro.

Taster's comment: "Nice crunch to this. Love the strawberries!"

Why it won: Many tasters thought the three berry flavors in this cereal gave it just the right amount of sweetness. We like the fact that it's made from heart-healthy whole grain oats and uses real, unsweetened berries that have been freeze-dried.

Bran Flakes Finalists

Both of these cereals are made from whole grain wheat and can provide a healthful amount of fiber to your breakfast.

Post Bran Flakes

Per serving (3/4 cup): 100 cal., 0.5 g total fat (0 g sat. fat), 0 mg chol., 180 mg sodium, 24 g carb. (5 g fiber, 5 g sugars), 3 g pro.

General Mills Wheaties

Per serving (3/4 cup): 100 cal., 0.5 g total fat (0 g sat. fat), 0 mg chol., 190 mg sodium, 22 g carb. (3 g fiber, 4 g sugars), 2 g pro.

Bran Flakes Winner

And the winner of the Bran Flakes category is:

Post Grape-Nuts Flakes

Per serving (3/4 cup): 110 cal., 1 g total fat (0 g sat. fat), 0 mg chol., 125 mg sodium, 24 g carb. (3 g fiber, 4 g sugars), 3 g pro.

Taster's comment: "The flakes are tender yet crispy. A little bit sweet with nutty flavor."

Why it won: Of all the cereals in this category, the Grape-Nuts Flakes had a unique nutty flavor and tender flakes. Like the other cereals in this category, this one also is low in sugar and provides a good amount of fiber.

High-Fiber Cereal Finalists

To qualify for our high-fiber category, cereals had to contain at least 9 grams of fiber per serving. All of these cereals are good options for adding fiber to your diet. In addition, these two finalists were among the lowest in sodium and highest in protein.

Kellogg's All-Bran Original

Per serving (1/2 cup): 80 cal., 1 g total fat (0 g sat. fat), 0 mg chol., 80 mg sodium, 23 g carb. (10 g fiber, 6 g sugars), 4 g pro.

Kashi Go Lean

Per serving (1 cup): 140 cal., 1 g total fat (0 g sat. fat), 0 mg chol., 85 mg sodium, 30 g carb. (10 g fiber, 6 g sugars), 13 g pro.

High-Fiber Cereal Winner

And the winner of the High-Fiber Cereal category is:

Kellogg's FiberPlus Antioxidants Cinnamon Oat Crunch

Per serving (3/4 cup): 110 cal., 1.5 g total fat (0 g sat. fat), 0 mg chol., 140 mg sodium, 26 g carb. (9 g fiber, 7 g sugars), 3 g pro.

Taster's comment: "This is yummy -- a lot like Apple Jacks. Could never tell it's high-fiber."

Why it won: Tasters noted this was the most flavorful cereal in the high-fiber category. It's a good option for anyone looking for a good-tasting cereal and trying to increase their fiber content at the same time.

Toasted O's Finalists

Many tasters said the cereals in this category make a nice, crunchy backdrop for a topping of a few fresh berries. We appreciate the fact that these cereals are made from whole grain oats, which may help reduce blood cholesterol and the risk of heart disease.

Great Value Toasted Whole Grain Oat Cereal (Wal-Mart)

Per serving (1 cup): 100 cal., 1.5 g total fat (0 g sat. fat), 0 mg chol., 190 mg sodium, 21 g carb. (3 g fiber, 1 g sugars), 3 g pro.

General Mills Cheerios

Per serving (1 cup): 100 cal., 2 g total fat (0 g sat. fat), 0 mg chol., 160 mg sodium, 20 g carb. (3 g fiber, 1 g sugars), 3 g pro.

Toasted O's Winner

And the winner of the Toasted O's category is:

Cascadian Farm Organic Purely O's

Per serving (1 cup): 110 cal., 1 g total fat (0 g sat. fat), 0 mg chol., 200 mg sodium, 24 g carb. (3 g fiber, 3 g sugars), 3 g pro.

Taster's comment: "Has a nice toasted flavor with a hint of sweetness. Good texture."

Why it won: These O's were the sturdiest in this category, and tasters noted that they didn't get soggy in milk. Pair it with 1/2 cup of fat-free milk plus a small banana or 1/4 cup fresh berries for a well-rounded breakfast.

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