Cheerios have been a staple on breakfast tables since 1941. Produced by General Mills, they’re known for being heart-healthy and a favorite food among toddlers. But are Cheerios good for diabetics? People with diabetes have to be conscious of what they consume to ensure they don’t incur any blood sugar spikes, so it’s important to be aware of everything they eat. Here is everything you need to know about how Cheerios can fit into a nutritious diabetic diet.

Nutritional Breakdown of Cheerios

According to the nutrition label on standard Cheerios, one serving size is 1.5 cups of cereal. A single serving of Cheerios has 140 calories, 2.5 grams of fat, 29 grams of carbs, 4 grams of fiber (2 grams of which is soluble fiber), and 5 grams of protein.

Glycemic Index of Cheerios

The glycemic index (GI) is a system that ranks how quickly food with carbohydrates raises blood sugar levels on a scale of 0 to 100. Anything rating 70 or higher (white bread, white rice, potatoes, watermelon) is considered to have a high glycemic index, and high-GI foods can cause blood sugar spikes. Moderate GI foods rank between 56 and 69, and foods in this section can include things like rye bread, raisins, honey, and brown rice. Low glycemic index foods include things like pasta, oatmeal, carrots, milk, yogurt, and nuts. These foods score 55 or less and take the longest to raise blood sugar levels.

A serving of Cheerios with skim milk has a glycemic index of 74, meaning it can raise blood sugar quickly. People with diabetes are encouraged to choose moderate and low glycemic index foods when possible, but diabetic people can still enjoy Cheerios safely.

How Cheerios Affect Blood Sugar Levels

Because Cheerios have a high level of carbohydrates per serving, they raise blood sugar quickly. However, Cheerios on their own (or with milk) are not a balanced meal, and it’s recommended to augment them with additional fiber-rich foods and protein. These additional foods can help slow down how quickly the bloodstream absorbs sugar.

For example, you can try adding fresh berries such as blueberries, blackberries, or another fruit to your Cheerios, which not only adds fiber to the cereal but also adds extra flavor from the fruit. Or, if you want an option for protein, try preparing a serving of scrambled eggs or a slice of whole grain bread with your favorite nut butter to eat along with your morning bowl of cereal. Both of these options can be good ways to slow down how quickly your blood sugar levels are affected.

How Other Flavored Versions of Cheerios Compare

From classic Honey Nut Cheerios to new favorites like Apple Cinnamon Cheerios, there are a lot of options for cold cereal in the morning. Of course, flavored options are going to vary in nutrition from the classic original Cheerios. Many of the different flavors have added sugar and additional ingredients that affect the glycemic index of the food. When choosing any sort of food for a diabetes diet, be sure to read the nutrition label thoroughly so you have a good idea of how the food will affect blood sugar levels.

Alternative Breakfast Options to Cheerios

If you enjoy having cold cereal for breakfast, there are a lot of options out there, but many other breakfast cereals are loaded with sugar and don’t provide the nutrition needed for a diabetes diet.

If you’re looking for an alternative to Cheerios for your morning meal, try

• Fiber One: The original flavor has a GI of 36, while the Honey Nut version has a GI of 38.
• All-Bran: With a GI of 45, Kellogg’s All-Bran is a good alternative to Cheerios. While many brands have their own variations on bran flakes, make sure you do your research before buying to ensure you’re choosing the best option.
• Kashi Autumn Wheat: Kashi has a lot of cereals that can make good breakfast options for people with diabetes, and this one in particular is estimated to have a GI of around 45.
• Grape-Nuts: While it has a GI of 75, Grape-Nuts is dense in nutrients and loaded with fiber, protein, and whole grain oats, making it a good choice for people with diabetes.

Whole grain cereals are typically also good choices for breakfast due to having more fiber than other options. And there are also cereals with added protein that may also be good options.

Non-Cereal Breakfast Alternatives

If you want to take a break from cold breakfast cereal, there are plenty of great options out there.

• Oatmeal is a classic hot breakfast packed with fiber. When choosing oats, opt for either rolled oats or steel-cut oats, as both options are less processed and have a lower GI score (around 50). You can also add fresh fruit to your oatmeal to add fiber or nut butter to add protein.
• Quinoa porridge is similar to oatmeal in its preparation, and it has a similar GI score of around 53, making it another solid breakfast option. And just like oatmeal, quinoa porridge is also delicious when you add fresh berries or nut butter.
• Chia pudding is a unique breakfast option that’s easy to make. All you need to do is add two tablespoons of chia seeds with a half cup of your favorite milk and let it sit overnight. You can also add a sweetener like honey if desired. The next morning, you’ll have low-carb, high-fiber breakfast that you can top with fresh fruit.

Hot cereals like oatmeal and quinoa porridge or a chilled chia seed pudding can all be great alternatives to a traditional cold cereal for breakfasts. In addition to these, eggs, Greek yogurt, and other high-protein foods can also make excellent nutrient-dense breakfast options.

Can Diabetics Eat Cheerios?

When choosing breakfast cereals, it’s important for people with diabetes to consider the glycemic index, but they also shouldn’t feel restricted by it. While Cheerios are considered to have a high glycemic index score of 74, you can add fiber-rich foods like berries or eat something high in protein, like a serving of scrambled eggs, with it to reduce the overall glycemic index score and keep blood sugar levels steady.

Being aware of the food you eat and how to add to it in order to ensure it meets your nutritional needs is essential when living with diabetes. If you’re looking for support managing your diet, sign up to consult with one of our registered dietitians at no cost to you!

Cheerios & Diabetes FAQ

How do Multi-Grain Cheerios Compare to Original Cheerios?

Original and Multi-Grain Cheerios have comparable GI scores, both ranking highly on the glycemic index.

Do Cheerios Affect Type 1 Diabetes More than Type 2 Diabetes?

No. People with type 1 diabetes are just as affected by eating food like Cheerios as people with type 2 diabetes. Both types of diabetes are heavily affected by the types of food you eat and your blood sugar levels, so eating Cheerios can be just as nutritious or damaging for either type.

Can I Eat Cheerios Every Day if I Have Diabetes?

Yes, but the key is moderation and augmentation. Cheerios on their own aren’t a balanced meal and will result in high blood sugar levels. However, if you pair Cheerios with things like fresh fruit and a serving of eggs, you can easily incorporate Cheerios into your daily routine.

Can Prediabetics Eat Cheerios?

Yes! Just like with people who are already diagnosed with diabetes, people who are prediabetic can enjoy eating Cheerios. As long as you are mindful about how you consume Cheerios and add extra nutrition through other means, Cheerios are a perfectly safe and healthy food for prediabetics.

What is the Difference Between Glycemic Index and Glycemic Load?

The glycemic index is a scale from 1 to 100 that measures how quickly sugar enters the bloodstream after eating a particular food, while the glycemic load is the amount that a person’s blood sugar levels will be raised after eating a food. Both are extremely useful for managing diabetes.