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What Is The Best High Fiber Low Sugar Cereal

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Which Cereals Made Our List Of The Top 10 Healthiest For Diabetes

Breakfast cereals worth eating | Consumer Reports

We will break down each product for you that weve listed in the table below. You can find them on Amazon by clicking the link. You may also find some of these brands at your local grocery store.

They are all made from plant sources including nuts and seeds that have a high fiber content. A high fiber content cancels out natural sugars and helps people with diabetes manage their blood sugars.

High fiber foods are great for diabetes due to their low Glycemic Index. They dont raise blood sugars as fast as non-fiber foods do. You will experience stability of blood sugars more often when you eat high fiber foods.

They are granola cereals. If you dont like granola, hang on until the end of the article and we will provide you with some grain-based choices. While higher in carbohydrates, the ones on our grain-based list are high in fiber also.

These will be found in your community grocery store, so we wont link those to Amazon. We know you will find a healthy breakfast option that also tastes delicious while helping you to manage your diabetes after you have read this article.

1. ProGranola
12 grams

#1 ProGranola 12g Protein Cereal

ProGranola 12gram Protein is our top pick for its low net carbohydrates, high fiber, and high protein. Its gluten-free, contains no grains, is soy free and has a low Glycemic Index .

The product also contains tapioca fiber, pumpkin seeds, chia, flax and sesame seeds. It also contains some coconut oil, shredded coconut, and cinnamon.

Uncle Sam Toasted Whole Wheat Berry Flakes & Flaxseed

A certified low-glycemic food, this cereal contains high-fiber whole grains and is rich in vitamins and minerals. It is low in sodium and doesnt have artificial colors or flavors. It also contains flax seeds, which provide omega-3s and lignans that support heart health. The unique rolled berry method used to create this cereal preserves its natural fiber, nutritional value, and flavor.


Cereals are a popular breakfast choice however, many cereal brands are filled with sugar and carbohydrates. When considering, What is the healthiest cereal to eat? look for high fiber and protein options and that are low in sugar.

Natures Path Organic Flax Organic Plus Raisin Bran

The standard go-to when many of us hear that we need to up or fiber we think to just grab a box of raisin bran. And why not? Since many of those types of cereals tend to be high in fiber like Natures Path Flax Plus Raisin Bran. Each serving gives you 20g of whole grains, 6g of protein and 9g of fiber. Have it with 1/2 cup of skim milk, and you will get 511mg of potassium, 3g of iron and 181mg of calcium.

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Kashi Cinnamon Harvest Organic Whole Wheat Biscuits

Though its made with only four ingredients, this cereal packs a punch. The crunchy biscuits are made from whole-grain wheat and are loaded with 7 grams of fiber per serving.

With 7 grams of protein per serving, too, a bowl of this in the morning should reduce your hunger long after breakfast is over.

A Word About Allergies

High Fiber Cereal With Low Sugar

Check product for ingredients related to any food allergies that you may have to any of the ingredients, including nuts, seeds, wheat or eggs, among others.

Take home

We all know that breakfast as the first meal of the day is the most important meal. It gets our metabolism up and provides us with needed energy for the coming day.

We also know that with diabetes, we need to self-manage our condition. Keeping our blood sugars in a target range is important day in and day out. Its good to have some tools at your disposal that help you to keep things in line.

Thats why we developed this guide for you, so that you can choose the right way to start your day off when you have diabetes. If you start the entire day off on the right foot, the rest of your day will go smoothly.

Recommended Reading: How To Measure Your Blood Sugar

How To Choose A Healthy High Fiber Cereal

When choosing a high fiber cereal, here are some things to consider:

  • Fiber. To find a cereal that is considered an excellent source of fiber, look for options that contain more than 20% of the daily recommended value per serving .
  • Added sugar. 70% of all whole grain products contain added sugar, and cereal is one of the top three products in this category with the most added sugar per serving. The Dietary Guidelines for Americans recommend limiting added sugars to no more than 10% of daily calories, which is equivalent to 12.5 teaspoons a day on a 2,000-calorie diet .
  • Saturated fat. Refined oils that are common in many cereals are responsible for adding saturated fat, which is associated with high cholesterol and a higher risk of heart disease. Items with less than 5% of the DV for saturated fat per serving are considered low in saturated fat . GreenChoice is an easy way to check if your favorite cereal is low in saturated fat.
  • Artificial food coloring. Store-bought cereals have been found to be among the top 3 largest source of artificial food dyes in the American diet . Although technically deemed as safe by the FDA, research findings are mixed, and as a result, some may choose to avoid artificial colors and flavors wherever possible. Studies have explored the correlation of artificial food dyes to hyperactivity in children and an increased risk of cancer in animal studies, but findings are inconclusive .

What Breakfast Cereals Are Low In Fiber

4/5The following cereals have a low content of fiber:

  • Cream of Wheat and Malt-O-Meal: 1 g per cup.
  • Kellogg’s Corn Flakes, Frosted Flakes, Product 19, Apple Jacks, Cocoa Crispies, and Smacks: 1 g per cup.
  • Farina Hot Wheat Cereal: less than 1 g per cup.
  • Kellogg’s Special K: 0.7 g per cup.

Likewise, people ask, what is a low Fibre breakfast cereal?

Breakfast: lowfiber cereal with milk or non-dairy milk. white bread or toast with butter and jelly.

Beside above, what cereals are high in Fibre? Wholegrain cereals like bran flakes, malted wheat cereal and wheat biscuits are high in fibre and will also have sugar and salt added to them usually, so avoid adding any more sugar and opt for fruits or berries for sweetness.

Correspondingly, are Cheerios low fiber?

Foods to Include:Enriched refined white bread, buns, bagels, english muffins. Plain cereals e.g. Cheerios, Cornflakes, Cream of Wheat, Rice Krispies, Special K. Tea biscuits, arrowroot cookies, soda crackers, graham crackers, plain melba toast.

What cereals are good for constipation?

Common Breakfast Cereals Suggested for High Fiber Content

Cereal Total fiber per serving Insoluble fiber

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Boost Your Breakfast Cereal

A tablespoon of chopped nuts, like almonds or walnuts, adds crunchy texture plus heart-healthy monounsaturated and polyunsaturated fats, which are linked to lowered risk of heart disease. Fat also slows digestion to help you feel fuller longer and avoid a mid-morning energy slump.

Sprinkle your bowl with 1 tablespoon of ground flaxseed meal or 1-2 teaspoons of chia seeds for extra fiber and omega-3 fatty acids.

What Is A Good Diabetic Breakfast

17 Low Sugar Cereal Options | BEST Healthy Cereal Brands!

Tasty, Diabetes -Friendly Breakfast Ideas Scroll down to read all. 1 / 13. Eat a Healthy Breakfast . 2 / 13. Overnight Oatmeal. High in fiber, oatmeal can help keep blood sugar levels in check. 3 / 13. Nut Butter and Fruit. 4 / 13. Egg Sandwich. 5 / 13. Greek Yogurt Parfait. 6 / 13. Sweet Potato and Chicken Sausage Hash. 7 / 13. Vegetable Omelet. 8 / 13. Savory Oatmeal.

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The 15 Healthiest Cereals You Can Eat

We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Heres our process.

Cereal is an extremely popular breakfast food.

It is easy and convenient for those who live busy lifestyles, but is often loaded with added sugar and other unhealthy ingredients.

Additionally, cereal can be easy to overeat since many brands lack fiber and protein, which are essential for promoting fullness .

The good news is that there are several nutritious alternatives available, both do-it-yourself varieties and brands you can purchase at the store.

This article will cover the 15 healthiest cereals you can eat.

Criteria For Cereal With Low Sugar

Whenever you make a list like this, you have to pick a cut-off. Otherwise, youll never be able to eliminate anything from your list. So for the purposes of this list, heres what I used for my criteria:

  • 6 grams or less added sugar.
  • At least 2 grams of both protein and fiber.
  • I made a secondary/alternates list that goes up to 9 grams of added sugar because there are some options out there that have 5-6 grams fiber/protein etc but a little more added sugar as wellso youll need to weigh the pros and cons depending on what youre looking for in a cereal.
  • I tried to pick cereals that are kid-friendly because lets be realnot a lot of kids are going to eat plain bran flakes so I didnt put them on the list even though they are low in sugar.
  • I didnt include granola. I felt like it deserved its own list that perhaps Ill put together in the future.
  • I tried to pick cereals that are somewhat commonly found, ie not just stuff that can only be found at Whole Foods, Trader Joes etc.

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Barbara’s Morning Oat Crunch Cereal

Sure they may not go “snap, crackle, pop” but this 100 percent whole-grain, healthy cereal is a more nutritious choice than the brand you’re likely thinking of. This lower-sugar cereal carries a slightly nutty flavor and pairs well with both strawberries and raspberries. These fruits provide an additional hunger-busting dose of fiber, ensuring you’ll stay satiated until lunch.

Ezekiel : 9 Cinnamon Raisin Whole Grain Cereal

7 Best Low

Post and Total varieties of Raisin Bran carry between 17 and 19 grams of the sweet stuff. Ezekiel 4:9 Raisin Bran has less than half that amount, making it the clear winner in the category. The only downside is that these flakes aren’t fortified with the same alphabet of vitamins typically found in cereal boxesâbut that’s no reason to pass them up. Just be sure to compensate by taking in an array of nutrients throughout the day.

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Kashi 7 Whole Grain Puffs

This whole grain-rich cereal contains only one ingredient, the Kashi Seven Whole Grains & Sesame Blend. This blend is made up of hard red wheat, brown rice, oats, barley, triticale, rye, buckwheat, and sesame seeds. It also is a good source of fiber and is cholesterol-free. Its low in sodium and fat and is Non-GMO Project Verified.

Bobs Red Mill Wheat Rolled

Bobs Red Mill Rolled Wheat Flakes are created from steamed, dried, and flattened wheat berries. They are a hot cereal so you will most likely want to cook them before eating them. Other options for this cereal is to make the flakes into cookies, or even make your own granola out of them! You can find them right here on .

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Why Is This More Expensive Than Regular Cereal

Even though Magic Spoon looks and tastes like familiar cereals, it is completely different. In fact, its nutritionally more similar to a high-end protein bar or keto smoothie than it is to most cereals.

And at $1.95 per bowl, its far cheaper than other healthy breakfast options–or even your morning coffee!

Top 10 Healthiest Cereals In Australia Ranked By A Dietitian

Low Calorie Cereal With High Protein And Fiber

Healthy tick. Delicious tick.

Start your day off right with a fibre-rich bowl of cereal. Image: iStock.

Breakfast didnt earn its stripes as the most important meal of the day for nothing.

A healthy morning meal supplies your body with the energy you need to get through the day.

Plus, it provides essential vitamins and minerals that your body needs to function properly. Eating breakfast regularly also helps you to maintain a healthy weight, boosts your mental performance and reduces your chances of overeating later in the day. I told you it was good for you

The good news is, unlike what Instagram celebs and wellness gurus try to make you believe, a healthy breakfast does not have to be an acai smoothie made on coconut milk with hemp seeds, activated almonds and goji berries. A simple, healthy breakfast cereal makes for a perfect breakfast choice, and in fact, eating cereal for brekkie has been associated with a range of health perks.

Image: iStock.

But what actually makes for a healthy breakfast cereal? Heres your dietitian-approved criteria.

Read Also: What’s The Recommended Amount Of Sugar Per Day

Bear Naked Granola Fruit & Nut

The mix of almonds, raisins, coconut, dried cranberries, pecans and walnuts gives Bear Naked Granola Fruit & Nut a delicious yet chewy texture. Mix it in plain or vanilla-flavored Greek yogurt to have for breakfast or before working out. It is also really good straight out of the bag.

Bear Naked Fruit & Nut Granola


Ezekiel : 9 Sprouted Grain Cereals

Ezekiel 4:9 carries sprouted whole-grain cereals, which are quite healthy for you.

Sprouted whole grains have been allowed to sprout, or germinate, which makes them easier to digest and higher in nutrients than grains that havent sprouted (

23 ).

Furthermore, the original and apple cinnamon flavors do not contain any added sugar and provide 6% of your daily needs for potassium .

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Can Cereal Be Healthy

Of course, some cereals are healthier than others. There are a lot of processed cereals on the market that are full of calories, carbohydrates, and sugarnone of which are great for diabetes.

Your goal: Go for whole-grain cereals with 6 grams of sugar and at least 3 grams of fiber per serving. Whole-grain cereals tend to provide more fiber and often contain high-protein ingredients such as nuts. Plus, whole grains have been shown to reduce the risk of heart disease, which is common in people with diabetes.

If you choose wisely and watch your portions, you can enjoy cereal. Better yet, cereals fortified with vitamins and minerals can even help you meet your nutritional needs.

If you have diabetes, a good time to eat cereal is before exercise. Physical activity helps to burn sugar, or glucose. If you take an oral medication or insulin to manage your blood sugar, you’ll likely need to eat carbohydrates before exercise to prevent low blood sugars while working out.

Ranked: These Are The Breakfast Cereals With The Least Sugar

The Top 44 Best High Fiber Cereals

“Whole grain! Excellent source of fiber! No high fructose corn syrup!” they shout at you from the shelves.

But most cereals are highly processed foods, often with a lot of added sugar, whether it’s named on the ingredients list as regular sugar, milled cane sugar, brown sugar, or honey.

Americans eat twice as much sugar as we’re supposed to on average, and one of those sources of sugars could be your morning cereal. All you have to do is check the package to find out.

I went to the grocery store and photographed every cereal on the shelves to see how much sugar they contained . These are ranked from most sugar to least sugar based on a serving size of 3/4 cup, which was most common.

See how they stack up you may be surprised:

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Is This Cereal Keto

Yes. Magic Spoon is perfect for anyone on a ketogenic or low carb diet. Each serving has just 4g net carbs, and only 0.5-1.5g saturated fats from a blend of high-oleic sunflower oil and avocado oil.

In fact, one of the reasons we created this in the first place is that we couldnt find a healthy cereal to fit into our low carb lifestyles, and we missed our childhood cereals more than anything else .

Choosing High Fiber Cereal

The biggest mistake that buyers make when they are looking for a high fiber cereal is to make their decision based on only that factor. We have listed the amount of fiber per serving on our list but it should be noted that it is important to check other contents as well.

This is especially true of both sugar and salt. It is usually surprising how high either of these ingredients can be in a cereal that is claimed to be healthy. To avoid this trap, you should always make sure that the cereal is high in fiber but also low in everything else.

  • Pro Tip. You should always check the serving sizes. We have listed how much fiber is in a single serving size but they are not always realistic. Make sure how much cereal you eat lines up with the recommended serving to ensure you are getting all the fiber you need.

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What To Keep In Mind

Here are some things you should think about while you are looking over our list:

  • Additions. Even the best fiber cereal will not have a taste that suits everyone. If you are looking for a cereal that you still want to enjoy then you should look at the additions. This can include raisins or granola clusters, but you should always generally avoid marshmallows.

You should never forget to choose a cereal based on its taste, because the best high fiber cereal is the one that you actually eat.

  • Box Sizes. There is a negative trend with healthy cereal manufacturers and any options that are higher in fiber content will generally be contained in smaller boxes.

This can be annoying because buyers usually make the mistake of assuming all boxes of cereal are the same size. Make sure you check this before making your final choice.

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