Quick Links
About DiabetesTeam
Powered By
Cheerios are often seen as one of the healthier cereal options, made with nutritious whole grains. While many breakfast cereals have a lot of added sugar, which should be limited in a diabetes diet, Cheerios have very little sugar. However, they’re still a processed food that can be easily overeaten. This makes some people with diabetes wonder whether they’re a good choice.
“Do any of you have Cheerios for breakfast?” one DiabetesTeam member asked. “How does it affect your blood sugar?”
A bowl of Cheerios with common pairings can make for a carb-rich meal, and some health experts say it’s best not to eat cereal with diabetes. However, informed choices about foods are more important than strict rules.
Read on to learn about the nutritional content of Cheerios, how that may affect blood sugar, and what to consider if you decide to pour yourself a bowl.
Cheerios are made from whole grain oats. Whole grains being the first ingredient makes Cheerios a healthier choice than many breakfast cereals that are made from refined grains.
Refined grains are stripped of the bran and germ, reducing the nutrient content, including fiber, and have a high glycemic index. This means they can cause a quick rise in blood glucose (sugar).
Whole grains, on the other hand, contain fiber, phytochemicals, and other important nutrients that may improve the breakdown of glucose and the body’s response to insulin. Choosing whole grains is especially important for people with diabetes since they’re complex carbohydrates that are digested more slowly, leading to a more gradual rise in blood sugar than refined grains.
Cheerios are also low in fat, with only 0.5 grams of saturated fat per serving. They don’t have any cholesterol. Unlike many breakfast cereals, Cheerios have almost no added sugar — only 1 gram per serving. Compared to other cereals, the low sugar content of Cheerios makes them a better choice for blood sugar control.
“Hubby and I eat 8 ounces of Multi Grain Cheerios with low-fat milk and a small fruit or bran flakes for breakfast or a snack. I suggest you try a half cup of cereal and check your blood sugar to see if you can have that particular cereal. Plain Cheerios should have the least amount of sugar and bran flakes,” one DiabetesTeam member wrote.
It’s important to note that other types of Cheerios besides the original Cheerios are usually more sugary and a less optimal choice for people with diabetes. Some types may seem especially healthy at first glance, but the nutrition label tells a more complete story. While you can’t get diabetes from eating too much sugar, sugar can impact your blood glucose levels and should be monitored carefully if you’ve been diagnosed with diabetes.
Multi Grain Cheerios, for example, showcase whole grains, but they have 9 grams of added sugar per serving. The Hearty Nut Medley, which has “heart healthy” on the box, also has 9 grams of added sugar.
“Cheerios has a variety, most of which is lots of sugar, so please look for grams of sugar per serving,” one DiabetesTeam member shared. “There’s fruity, chocolate Cheerios, etc. I suggest plain Cheerios in the yellow box!”
Although original Cheerios have healthy nutrients like whole grains and are low in fat and cholesterol, they’re still a processed food.
Research has shown that eating high amounts of ultra-processed foods, including breakfast cereals, can increase the risk of metabolic syndrome, overweight and obesity, and high levels of HDL cholesterol (the “bad” cholesterol). However, it’s important to interpret these findings with caution, as not all of the studies accounted for other lifestyle factors, like physical activity or overall diet quality, that could also influence health outcomes.
A review of studies has also shown a link between eating ultra-processed foods and the risk of diabetes. However, the evidence isn’t perfect — studies varied in how they measured food intake and how long they followed participants, and many focused only on processed meats. Few used the same system to define ultra-processed foods.
That’s not to say eating Cheerios worsens your health or that you must avoid them at all costs. Making informed choices about cereal and being mindful of how much you eat can help you prevent blood sugar spikes and meet overall health goals.
Breakfast cereals are usually rich in simple carbs, which can quickly increase blood sugar levels after eating them. The whole grain content and low sugar content of original Cheerios make them a better choice if you’re reaching for a bowl of cereal. There is limited to no research about the effect of Cheerios, specifically, on blood sugar control, but experts have looked at the effect of whole grains and fiber content.
According to the American Diabetes Association, whole grains are a “superstar carbohydrate food” as they’re full of fiber, vitamins, and minerals. However, research shows mixed results about the effect of whole grains on blood sugar control.
Some studies have shown that eating whole grains significantly reduces blood sugar in people without blood sugar problems, but not in people with high blood sugar levels, like those with type 2 diabetes and prediabetes.
Other studies have shown that eating more fiber, such as from whole grains, improves blood sugar control in people with prediabetes, type 1 diabetes, and type 2 diabetes. More research is needed to better understand how much eating whole grains improves blood sugar control in people with diabetes.
How the body responds to specific foods varies from person to person, and it’s best to talk with a healthcare provider or registered dietitian about your diet with diabetes. While some experts generally don’t recommend cereal for people with diabetes, it’s important to have a balanced perspective.
Part of self-care with diabetes is making informed choices about food based on your time, budget, lifestyle, and cooking skills, rather than focusing on strict rules. Monitoring portion sizes and what you pair with Cheerios are key to keeping your blood sugar in a healthy range.
If you’re craving cereal or it’s the only choice you have on a busy morning, stay mindful of portion sizes. “You have to carefully read the nutritional information on the cereal and pay attention to how much cereal they are basing their numbers on,” a DiabetesTeam member shared. “Some use half a cup, three-quarters of a cup, or 1 cup of cereal. So it might look good/safe until you see that they are only talking about half a cup of cereal with no milk (milk has carbs and must be considered as well).”
Cereals like Cheerios can be easy to overeat, which then increases the number of carbs and sugar you eat in one sitting. “Most cereals are not the best choice for breakfast because of the grain. Watch those carbohydrates in each serving,” another member advised.
Practicing mindful eating, like measuring out portions and paying attention to hunger and fullness cues, can help manage portion sizes and carb intake.
The portion sizes on the nutrition facts panel of cereals are made for a general population and may not be right for people with diabetes. Make sure to look at the number of carbs in a serving and adjust the serving size to balance out how many carbs you’re eating. “Knowing what your personal carb tolerance is before you blow up your blood sugar will help you determine what cereal you can eat, in what quantities,” one member said.
A dietitian or healthcare provider can help you figure out how many carbs you can eat to keep your blood sugar in check.
Cheerios on their own may not cause a spike in blood sugar for some people. But what you pair with Cheerios might. Adding fruit, for example, can quickly increase the amount of sugar in a bowl of Cheerios. Adding a source of protein or healthy fat — like nuts, seeds, or Greek yogurt — can help slow digestion and reduce blood sugar spikes.
Bananas, strawberries, and skim or whole milk are all considered low glycemic index foods. But when combined with Cheerios in one bowl, the carb load increases. Not all milks are created equal for people with diabetes. Some nondairy milks, for example, have added sugar. Additionally, some milks contain more protein than others. Be mindful of the total carb content of a bowl of Cheerios and what you’re adding to it to prevent spikes in blood sugar.
It’s a good idea to know how cereal affects your blood sugar and adjust your choices accordingly. When in doubt, talk to a dietitian or nutritionist about healthy breakfast options and balanced meals to help you best manage your blood sugar.
DiabetesTeam is the social network for people with diabetes and their loved ones. On DiabetesTeam, members come together to ask questions, give advice, and share their stories with others who understand life with diabetes.
Do you eat Cheerios as part of a diabetes-friendly diet? Have you found a way to eat them that keeps your blood sugar in check? Share your comments below, or start a conversation by posting on your Activities page.
Get updates directly to your inbox.
Sign up for free!
Become a member to get even more
Join
Your privacy is our priority.
We'd love to hear from you! Please share your name and email to post and read comments.
You'll also get the latest articles directly to your inbox.