10 Healthy Breakfast Cereals That Are Low Sugar Bombs - Healthkart Blog (2023)

10 Healthy Breakfast Cereals That Are Not Sugar Bombs!
How To Choose A Healthy Sugar-free Breakfast Cereal
A Word From Healthkart

Adults and children usually like healthy breakfast cereals as a simple meal or snack. However, many sugar cereals are not only lacking in protein and fibre but are also loaded with added sugar bombs, becoming unfit for consumption.

Doctors have been debating for a while how much sugar is acceptable in morning cereals, particularly the coloured and sugar-frosted versions. While it is advisable to check the nutritional value of breakfast cereal before purchasing it, one should also intentionally lead a healthier lifestyle by eating sugar-free breakfast cereal with skim or semi-skimmed milk, avoiding the addition of additional sugar, and engaging in other healthy habits. However, if you still prefer a little sweetness in your morning meal, you can replace white sugar with fruits (even dry fruits) like bananas, dates, raisins, or any citrus fruit.

High sugar consumption has been related to an increased risk of heart disease, obesity, and non-alcoholic fatty liver disease, among other chronic conditions. Consumption of these sugar bombs can also cause elevated blood sugar levels in diabetics. These high levels may allow the condition to grow and increase your risk of consequences like heart disease over time.

Despite this, low sugar breakfast cereals are plentiful. Others may contain sugar replacements such as stevia, erythritol, or monk fruit. They could be terrific low-carb, high-fat keto options, though it’s vital to keep an eye on the carbohydrate count, as some low sugar cereals are still heavy in carbs.

Best low sugar cereals are evaluated using the following criteria:

  1. Taste and quality of the ingredients
  2. Nutritional composition
  3. Diabetes suitability or ketogenic diet

Table of Contents

10 Healthy Breakfast Cereals That are Not Sugar Bombs

Here are top ten low sugar cereals you should have for your breakfast:

1. Oats

If you’re looking for the best low sugar cereal, then oats should definitely be on your list. Before being consumed as oatmeal or porridge, they are usually rolled or crushed. Oats are high in fiber and critical nutrients because they are healthy breakfast cereals.

A half cup of oats contains:

  1. 4 g of fiber
  2. 68% of daily manganese requirements
  3. 18% phosphorus and selenium needs
  4. 16% of your zinc requirements

In addition, they are high in B vitamins, iron, and magnesium. Oatmeal is one of the most varied low sugar cereals available. Furthermore, it can be prepared in a variety of ways. It’s usually warmed up with milk or water before being served with fresh fruit, cinnamon, or almonds.

You could also make overnight oats, which are soaked in milk or yogurt overnight and ready to consume for breakfast the next morning.

2. Muesli

Muesli is a type of low sugar cereal that is both nutritious and delicious. Rolled oats, almonds, seeds, and dried fruit are common ingredients. It also normally doesn’t have any extra oils or sugars.

The combination of whole grains, nuts, and seeds in muesli provides roughly 8 g of protein every one cup (85-gram) meal. It also contains a lot of fiber, vitamins, and minerals.

3. Granola

Granola is a nutrient-dense breakfast cereal with low sugar. It’s typically created by microwaving a mixture of rolled oats, almonds, and dried fruits until crisp. Most granolas are high in protein and healthy fats. It also contains phosphorus, magnesium, manganese, and B vitamins, among other vitamins and minerals.

4. Homemade Flax Chia Cereal

Flax and chia seeds can also be used to build your own healthy breakfast cereal. All you have to do is combine flax meal, chia seeds, coconut oil, cinnamon, and a sweetener, such as stevia, to produce dough. After that, the dough is cut into squares and cooked.

Flax and chia seeds are high in Omega-3 fatty acids and protein, which help you feel full and pleased. They also give a substantial amount of nutrients, such as magnesium, phosphorus, and manganese.

5. Shredded Wheat Cereal

Shredded Wheat is unique among low sugar cereals as it only contains one ingredient: 100% whole wheat. Wheat is shredded into biscuits, which can be crushed and served with milk. It also has 0g of sugar, which is unusual for even a healthy breakfast cereal.

In only two biscuits, Shredded Wheat delivers 20% of your daily fiber needs and 5% of your potassium requirements.

6. Grape Nuts

Grape Nuts are one of the best low sugar cereals available. They are created with only 4 basic ingredients: whole-grain wheat flour, malted barley flour, salt, and dry yeast, and include no added sugar.

They also contain 7 g of fiber every 1/2-cup (170-gram) dose, as well as iron, B vitamins, zinc, magnesium, and copper, among other nutrients.

You may also prepare your own Grape Nuts by replacing wheat flour with almond and coconut flour.

7. Cinnamon Crunch Cereal

On the markets, there are a variety of delightful cinnamon crunch cereals. However, many of those contain excessive amounts of added sugars that you can avoid by whipping up a homemade version of it with flaxseeds, hemp seeds, cinnamon, apple juice, and coconut oil.

This low sugar cereal has roughly 5 g of satisfying protein per serving and is substantially lower in carbohydrates than many store-bought cereals.

A serving of Cinnamon Toast Crunch cereal, for instance, has 25 g of carbs, while a serving of the homemade dish has only 3 g.

8. Peanut Butter Puffs Cereal

Peanut butter puffs made at home are a healthier option to store-bought versions. They’re made by combining almond flour, peanut butter, chocolate powder, coconut oil, and a few other components into a dough, forming it into tiny balls, and baking them.

You can reduce your sugar consumption by replacing these for store-bought peanut butter puffs. Furthermore, using almond flour instead of wheat flour can help reduce the carb level of your cereal.

An ounce of almond flour, for example, has 6 grams of carbs but an ounce of wheat flour contains 20 g . Peanut butter is also high in protein, good fats, and a variety of minerals and vitamins .

9. Spelt Flakes

One of the best sugar free cereal is spelt flakes.

They’re produced with simply a few simple, organic ingredients and no refined sweeteners.

In combination with some fiber, vitamin C, phosphorus, B vitamins, and iron, they give 4 g of protein per serving.

10. Paleo-Style Muesli

Paleo-Style Muesli is gluten-free and unlike typical muesli, it is composed entirely of coconut, dried fruit, nuts, and seeds, rather than grains.

A 1/4-cup (24-gram) serving provides 16 percent of your daily fiber needs and 3 grams of protein to keep you full. It also contains a number of essential elements, such as iron and calcium.

How to Choose a Healthy Breakfast Cereal?

Search for the best low sugar cereals with short ingredient lists that are largely whole foods and free of artificial colors, flavors, and preservatives while shopping.

Pick a healthy cereal with at least 3 g of fiber and 4 g of protein per cup serving to make sure you stay full and satisfied for long.

It’s also vital to pay heed to serving sizes, as you might find that you eat more than one in a regular meal.

Finally, keep in mind that just because a cereal is not a sugar bomb doesn’t imply it’s also low in carbohydrates if you have diabetes. Make sure the overall carb count fits your meal or snack allowances if you eat cereal with dairy or dairy-free milk, both of which contain carbs.


Sugar is abundant in many breakfast cereals. Finding sugar-free cereal is therefore crucial for people with diabetes or those on a low-carb diet. There are various healthy solutions available nowadays. Look for healthy breakfast cereals that are high in fiber and protein, as well as those that are sugar-free.


Which breakfast cereal has the lowest sugar? ›

Grams of Sugar Per Serving: 2g

Plain Cheerios are one of the lowest sugar breakfast cereals on our list. This earthy-tasting, whole grain cereal is also a particularly heart-healthy choice in that it's cholesterol-free and low in fat.

What are the top 5 healthiest cereals? ›

The 15 Healthiest Cereals You Can Eat
  • Ezekiel 4:9 Sprouted Grain Cereals. ...
  • Nature's Path Organics Superfood Cereals. ...
  • Barbara's Shredded Wheat Cereal. ...
  • Arrowhead Mills Spelt Flakes. ...
  • Cauliflower “oatmeal” ...
  • DIY peanut butter puffs cereal. ...
  • Love Grown Original Power O's. ...
  • DIY flax chia cereal.

Which breakfast cereal is the healthiest choice? ›

Shredded whole wheat cereal

Shredded whole wheat cereal with low-fat milk is the best choice of conventional breakfast cereals, because it doesn't contain any added sugar or salt, and is high in fibre.

What cereals dont raise blood sugar? ›

According to the American Diabetes Association, rolled oatmeal, steel-cut oatmeal, and oat bran are all low GI foods, with a GI value of 55 or less. Quick oats have a medium GI, with a value of 56-69. Corn flakes, puffed rice, bran flakes, and instant oatmeal are considered high GI foods, with a value of 70 or more.

What are some heart healthy cereals? ›

Which Breakfast Cereals Really Help Your Heart?
  • Barbara's Puffins. This cereal is low sugar, high fiber, and great tasting. ...
  • Bob's Red Mill Crunchy Coconut Granola. ...
  • Cascadian Farms Hearty Morning. ...
  • General Mills Cheerios.
5 Oct 2022

What cereal has the most fiber and least sugar? ›

Coming in at our number one spot is Fiber One (Original Bran) by General Mills. Not only did this cereal outrank the rest in terms of fiber (18 grams per serving) it also has ZERO sugar making it an excellent choice for a high fiber breakfast cereal.

What is the best breakfast cereal for diabetics to eat? ›

“My favorite breakfast cereal recommendation for people with diabetes is a high-fiber, low-sugar option such as bran flakes,” says Palinski-Wade. With 5 grams of fiber per serving, this type of cereal contains 19 grams of net carbs per ¾ cup serving, making it lower in carbohydrates than many breakfast cereals.

What cereals are low in sugar and carbs? ›

Keep these low-sugar cereal options in mind.
  • Magic Spoon Cereal. Now 20% off. ...
  • One Degree Organic Foods. One Degree Sprouted Brown Rice Cacao Crisps. ...
  • Three Wishes Cereal. ...
  • HighKey Low Carb Keto Cereal. ...
  • Kashi Honey Toasted Oat Cereal. ...
  • One Degree Organic Foods. ...
  • BariWise Low-Carb High Protein Cereal. ...
  • Barbara's Shredded Wheat Cereal.
7 Jun 2021

What is the top 10 best cereal? ›

Most Popular Cereals
  • Cheerios.
  • Rice Krispies.
  • Cinnamon Toast Crunch.
  • Frosted Flakes.
  • Raisin Bran.
  • Lucky Charms.
  • Corn Flakes.
  • Apple Jacks.
31 Mar 2022

What is the best cereal of all time? ›

The 12 Best Tasting Cereals Of All Time
  1. Kellogg's Corn Flakes. ...
  2. General Mills Cinnamon Toast Crunch. ...
  3. General Mills Cinnamon Toast Crunch Churros. ...
  4. General Mills Cookie Crisp. ...
  5. General Mills Cocoa Puffs. ...
  6. Kellogg's Original Froot Loops. ...
  7. Kellogg's Original Frosted Flakes. ...
  8. Cap'n Crunch.
17 Apr 2022

What are the 9 cereals? ›

Some of the most-well known cereals are maize, rice, wheat, barley, sorghum, millet, oat, rye and triticale.

Is Basic 4 cereal healthy? ›

Basic 4 cereal has 26 grams of whole grain per serving (of the 48 grams recommended daily), is a good source of fiber, calcium & vitamin D. Plus, it's heart healthy--while many factors affect heart disease, diets low in saturated fat and cholesterol may reduce the risk of this disease.

What brand of cereal can diabetics eat? ›

Choosing the Right Brand
  • Barbara's Bakery Puffins (cinnamon and honey rice)
  • Cascadian Farm Organic Purely O's.
  • Cheerios.
  • Fiber One.
  • Kashi (certain varieties, such as Puffed Rice, GoLean)
  • Kellogg's All Bran.
  • Kellogg's Special K High Protein.
  • Kix.
1 Oct 2022

What snacks will not raise blood sugar? ›

8 Simple Snacks That Won't Spike Your Blood Sugar
  • Nuts. Due to their blend of fiber, protein and healthy fats, nuts can help stabilize blood sugar. ...
  • Apples with peanut butter. Just like the childhood favorite, apple slices with peanut butter make a great treat at any age. ...
  • Hummus. ...
  • Trail mix. ...
  • Eggs. ...
  • Yogurt. ...
  • Popcorn. ...
  • Avocado.
15 Sept 2021

What kind of milk can diabetics drink? ›

People with diabetes may need to limit the amount of flavored sweetened milk they drink. People with diabetes may choose to use milk products that are full fat or whole, reduced fat or fat free depending on their preference or their calorie and nutrition goals.

What is a heart healthy breakfast? ›

Scrambled eggs, whole-grain toast, one cup of milk and sliced apples. Greek yogurt with whole-grain cereal and berries. Whole-grain toast with peanut butter or alternative, sliced apples, one cup of milk. Yogurt parfait with plain yogurt, ground flax seeds or muesli and fresh fruit.

Is Kellogg's cereal healthy? ›

Original Special K cereal is low in simple sugars and fat, making it a healthy breakfast choice for most people. One bowl supplies a fairly small number of calories compared to your daily requirement.

What is the healthiest cereal in the store? ›

Healthy Cereal #1: Kashi Organic Honey Toasted Oat Cereal

Plus, it delivers on fiber and protein. “It's my go-to recommendation for anyone who knows they won't be truly satisfied with an unsweetened cereal,” says Jessica Levinson, R.D.N., author of 52-Week Meal Planner.

What fruit has the most fiber and least sugar? ›

What fruits are high in fiber and low in sugar? Strawberries, blackberries, grapefruits, avocados, and oranges are all relatively low in sugar but contain hefty amounts of fiber.

What is a good breakfast for a diabetic in the morning? ›

Oatmeal and other whole grain breads or cereals. Fruit, especially berries, apples, pears, avocado. Seeds like chia, flax, or hemp seeds. Adding 1-2 tablespoons to a smoothie, cereal, or yogurt is an easy way to boost fiber in your breakfast.

What is the number 1 cereal? ›

The largest cereal brand in the U.S. is Cheerios, with a revenue of $18.127 billion and 139.1 million boxes sold. As of 2022, the U.S. cereal industry has a market size of $20.59 billion.

What cereal is good for seniors? ›

Common Breakfast Cereals Suggested for High Fiber Content
CerealTotal fiber per serving (g)Serving (volume)
Bran Flakes, Post53/4 cup
Raisin Bran, Kellogg's81 cup
Complete Wheat Bran, Kellogg's53/4 cup
Shredded Wheat, Post52 biscuits
4 more rows
15 Mar 1999

What are the 10 types of cereals? ›

What are the 10 types of cereals? Ans: The 10 types of cereals that you can easily get are wheat, rye, sorghum, rice, oats, maize, barley, millet, quinoa, and corn.

What is a popular breakfast cereal? ›

Demand for Types of Breakfast Cereal

on Amazon U.S. marketplace. Cinnamon Toast Crunch. Rice Krispies. Frosted Flakes. Lucky Charms.

What are the top 5 cereal grains? ›

The most widely grown cereals in the world are, in the order:
  • Corn.
  • Wheat.
  • Rice.
  • Barley.
  • Sorghum.
  • Oat.
  • Rye.
20 Jul 2020

What is the oldest cereal? ›

The First Breakfast Cereal, Granula, Had to Be Soaked Before Being Eaten. Granula wasn't much like the cereal we eat today. The first manufactured breakfast cereal, it was developed in 1863 by a doctor and health reformer named James Caleb Jackson.

What is the best cereal grain? ›

Oats are among the healthiest grains on earth. They're a gluten-free whole grain and a great source of important vitamins, minerals, fiber, and antioxidants. Studies show that oats and oatmeal have many health benefits. These include weight loss, lower blood sugar levels, and a reduced risk of heart disease.

What is the number one cereal for diabetics? ›

“My favorite breakfast cereal recommendation for people with diabetes is a high-fiber, low-sugar option such as bran flakes,” says Palinski-Wade. With 5 grams of fiber per serving, this type of cereal contains 19 grams of net carbs per ¾ cup serving, making it lower in carbohydrates than many breakfast cereals.

What bread is good for diabetics? ›

The American Diabetes Association recommends choosing whole grain bread or 100 percent whole wheat bread instead of white bread. White bread is made from highly processed white flour and added sugar. Here are some delicious and healthy breads to try: Joseph's Flax, Oat Bran and Wheat Pita Bread.

Is Kellogg's corn flakes good for diabetics? ›

Corn flakes have a high Glycemic Index (GI). They are not a suitable food option for diabetic patients.

Is honey good for diabetics? ›

Generally, there's no advantage to substituting honey for sugar in a diabetes eating plan. Both honey and sugar will affect your blood sugar level. Honey is sweeter than granulated sugar, so you might use a smaller amount of honey for sugar in some recipes.

What is the best yogurt for diabetics? ›

If you have diabetes, look for Greek yogurt or Icelandic yogurt (also called skyr). During preparation of these, some of the whey is removed, leaving behind a thick, protein-rich product with fewer carbs than other types of yogurt. They also have lower levels of lactose (around 5%) than other yogurts.

Is Quaker oatmeal good for diabetics? ›

Oatmeal offers a host of health benefits and can be a great go-to food for those with diabetes, as long as the portion is controlled. One cup of cooked oatmeal contains approximately 30 grams of carbs, which can fit into a healthy meal plan for people with diabetes.

Can diabetics eat bananas? ›

Fruits like bananas are healthy foods that contain fiber, vitamins, and minerals. You can include bananas in your diet even if you have diabetes.

What cereal has the least amount of sugar and carbs? ›

Keep these low-sugar cereal options in mind.
  • Three Wishes Cereal. ...
  • HighKey Low Carb Keto Cereal. ...
  • Kashi Honey Toasted Oat Cereal. ...
  • One Degree Organic Foods. ...
  • BariWise Low-Carb High Protein Cereal. ...
  • Barbara's Shredded Wheat Cereal. ...
  • Forager Project Organic Gluten-Free Breakfast Cereal. ...
  • Love Grown Chocolate Power O's. $55 AT AMAZON.
7 Jun 2021

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