The more processed the grain used in the cereal (plus any other additives) really stack up the carbs and the glycemic load (not the same as glycemic index - the "load" determines "how long" it will raise your blood sugar, not simply "how high" which GI tries to determine).

You have to carefully read the nutritional information on the cereal and pay attention to "how much cereal" they are basing their numbers on. Some use 1/2 cup, 3/4 cup or 1 cup of cereal. So it "might look good/safe" until you see that they are only talking about 1/2 cup of cereal with "no milk" (milk has carbs and must be considered as well).

One of the only cereals that is "blood sugar safe for ME" is Bran Flakes. 2/3's of a cup of bran flakes with a 1/3 cup of 18% is about 20 net carbs (I try to stick to no more than 25 net carbs per meal).

And the thing to remember with milk is "the carbs stay about the same whether it's skim or 18% or anything in between - it's just the "fat" content (read calories) that goes up with the percentage of milk fat. So 1/2 cup of 1% (5.5 net carbs) is not much different then 1/2 cup of 18% (7.5 net carbs) but the calories shoots from 52 up to 236.

So 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. But to get the most benefit from the carbs you eat, when talking cereal, those made with "whole grains", "multi-grains" or "bran" will provide you the "best nutritional benefit" for the carbs eaten.

But to your direct question - 1 cup of regular cheerios has about 18 "net carbs" without any milk (about 25'ish with 1/2 cup of milk) and should fit into most diabetes friendly diets IF it is your main carb source at breakfast (so no toast or other carb intense item etc to go along with it).

Well I'm thinking just plain oatmeal for breakfast most store bought cereal is full of sugar or wheat product hope this helps

It depends on the flavor that you select. Cheerios has a variety which most is lots of sugar so please look for sugar grams per servings. There's fruity, chocolate cheerios etc. I suggest plain cheerios in the yellow box!😁

Thank you. I appreciate your answer. I think a half cup of cheerios with berries should be fine.

I would try whole grain oatmeal