• Ariel Warren, RDN, CDCES

Diabetic Cereal: Frosted Cereal with Raspberries

Even if you are a diabetic, some days, you just want cereal.

After a lot of trial and error, I have come up with a cereal bowl that has protein, a ton fiber, and allows you to keep a steady blood sugar. Oh, and it is so dang good.


The major issues with cereal are that it is high in carbs, and its usually eaten for breakfast, the first meal of the day.

Breakfast tends to be the troublesome time for diabetics possibly because of a couple things. One of the most common reasons is known as the dawn phenomenon which is a natural rise in blood sugar due to surge of hormones secreted at night to trigger the liver to dump sugar in into the blood to help prepare you for the day.

You may have noticed (or are well aware) that your first meal of the day takes much more insulin than with later meals, even if you eat the exact same thing and the exact same amount of carbs.

Again, this is most likely related to the dawn phenomenon, and your body increased levels of certain hormones such as cortisol, adrenaline, growth hormone, glucagon, etc. The fact is most cereals are high in carbs, and high carbs for the first meal as a diabetic can be catastrophic for your blood sugar.

If you want to learn how to eat cereal for breakfast as a diabetic (any kind of cereal), check out my previous post.

Now, let's get to my favorite cereal recipe that has fiber, protein, and a whole lot of deliciousness.

back to the cereal...

This cereal is higher in protein, and crazy high in fiber which helps you have a much more stable postprandial blood sugar.

The "FROSTED" taste is from the Secret Ingredient.

I'm all about a secret ingredient, and it is the vanilla protein powder. Yes the cinnamon and raspberries are delicious, but adding the vanilla protein powder coats the Fiber One & Bran Flakes just right so that this cereal takes like Frosted Flakes. BONUS: Protein helps lessen a blood glucose spike making this vanilla protein powder is a win-win.

On a side not, I am not affiliated with Met-Rx. I just have tried a lot of protein powders, and I have come to really like this one because it is sweetened with Stevia. Most protein powders that I have tried cause my blood sugar to spike and sometimes stay elevated even with extra insulin and cardio exercise. As a Dietitian though, with any new food, I strongly recommend you to try a little at a time to see how it affects you. A little = 1 - 2 tbsps at first, increase as tolerated.

FROSTED raspberry bran cereal

And yes, I'm giving a recipe for CEREAL. But from diabetic to diabetic, I know that the word cereal for breakfast can cause instant anxiety, so I thought a little extra hand holding would be appreciated. I got you. :D

Serving: 1 big & filling bowl

Total Time: 2 min


  • 1 cup Fiber One Cereal

  • 1/4 cup Bran Flakes

  • 1 cup Almond Milk, unsweetened

  • 1/3 scoop Vanilla Protein Powder (I like Met Rx)

  • 1/4 tsp Ground Cinnamon Powder

  • 1/2 cup Raspberries, fresh


1. Grab a cute bowl (yes, it makes all the difference).

2. Pour Fiber One Cereal and sprinkle bran flakes (see note)*.

3. Pour the Unsweetened Almond Milk.

4. Add Vanilla Protein Powder & Cinnamon Powder. Mix your cereal.

5. Top with fresh raspberries.

*NOTE: Bran Flake Cereal by itself spikes my blood sugar, but eating straight Fiber One Sticks is a little over-zealous for me. A nice little sprinkle of Bran Flakes upgrades the cereal without causing the blood sugar to freak out.

Nutrition facts:

Per Serving. Total Calories: 244. Total Fat: 5g (Saturated: 0g, Monounsaturated: 0g, Polyunsaturated: 1g, Trans: 0g). Cholesterol: 3mg. Sodium: 476mg. Potassium: 509mg. Total Carbohydrates: 65g (Dietary Fiber: 35g, Sugars: 4g). Protein: 14g.

Net Carbs: 30g

And yes, this one bowl of cereal is enough to cover your entire day's recommended amount of fiber. If you are not used to fiber, try starting with 1/2 of the amount.

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As always, if you are having trouble with your diabetes and/or weight loss, email me or visit my website so we can figure out a customized game plan based entirely on you. I'm 100% here for you and understand all your frustrations because I am a T1D and a Registered Dietitian.

When we talk, I will look in detail at what, when, and the amount you are eating, along with what you are doing for exercise (or not doing, we'll be honest with each other). Together we will analyze your blood sugar (use your Dexcom Clarity reports if you have a Dexcom) and together we will decipher why you are getting your frustrating highs and lows. After a single session, you will have answers and a much better clarity of why your blood sugars react they way they do to your food, exercise, and lifestyle.

After talking, we will stay in touch, and you will have direct access to me for any questions. I deeply care about each and everyone of my clients.

If you just have a general question, send me an email and I will get back to you ASAP.


Your friend & Dietitian,

Ariel Warren, RD, CD, T1D

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For more articles from me and other health professionals, check out HapiBody.com. On HapiBody, you can always ask ANY health question and be answered by a professional. HapiBody also has great healthy recipes for you and your whole family and effective at-home workouts for weight loss and full body toning.

Lastly, if you want to join a T1D FB Group who is supportive and full of great workouts and blood sugar challenges, join "Getting Fit with T1D". Right now we are having a 1 month HbA1c challenge.

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