Is Quaker Simply Granola good for diabetics?

October 21, 2025 •

4 min read

Despite being marketed as a healthy breakfast, many store-bought granolas, including Quaker Simply Granola, are surprisingly high in added sugars, which can significantly impact blood sugar levels for people with diabetes.

Quick Summary

Quaker Simply Granola, while containing whole grains, is high in carbs and added sugars, potentially affecting blood sugar levels. Diabetics should prioritize portion control and consider alternatives with less sugar and more protein or fiber.

Key Points

High in Added Sugars: Quaker Simply Granola contains a significant amount of added sugars, which can cause undesirable blood sugar spikes for diabetics.
Requires Strict Portion Control: Due to its high carbohydrate and sugar content, controlled portion sizes are critical for managing blood glucose levels.
Contains Fiber and Whole Grains: The whole oats provide some fiber and whole grains, which are beneficial, but this is offset by the high sugar content.
Pair with Protein and Healthy Fats: To minimize blood sugar impact, it is essential to pair granola with foods rich in protein and healthy fats, like Greek yogurt or nuts.
Better Alternatives Exist: Diabetics can choose lower-sugar commercial granolas or, for maximum control, make a homemade version with minimal or no added sugar.
Mindful Consumption is Key: Simply enjoying granola in moderation as a small topping, rather than a full bowl, is the safest way to include it in a diabetic diet.

Understanding Quaker Simply Granola for Diabetics

For many, granola is synonymous with a healthy start to the day. However, for individuals managing diabetes, evaluating the nutritional content of any store-bought product is crucial. Quaker Simply Granola is a popular brand, but its suitability for a diabetic diet is a point of concern due to its carbohydrate and sugar levels. A closer look at the nutrition label reveals important details that influence its impact on blood glucose.

Nutritional Breakdown: What's in Quaker Simply Granola?

To determine if a food is suitable for managing blood sugar, it's essential to examine its macronutrient composition, especially carbohydrates and sugars. Quaker Simply Granola (Oats, Honey & Almonds) contains a significant amount of total carbohydrates and, critically, a high level of added sugars.

A single serving (approx. 2/3 cup) of the Oats, Honey & Almonds variety contains 48g of total carbohydrates.
This includes 13g of total sugars, 10g of which are added sugars.
In comparison, the Oats, Honey, Raisins & Almonds flavor contains 57g of total carbohydrates and 18g of total sugars, including 10g of added sugars per serving.
While it offers a source of fiber (7g) and protein (7g), the high sugar and carbohydrate load makes balancing a meal difficult.

This high concentration of carbohydrates and added sugar can lead to a rapid increase in blood sugar, making consistent intake problematic for diabetics without careful portioning and pairing.

The Glycemic Impact: Why High Sugar is a Concern

The glycemic index (GI) measures how a carbohydrate-containing food raises blood glucose levels. Foods with a high GI can cause a rapid spike, while those with a low to moderate GI lead to a more gradual increase. While whole oats themselves have a low to moderate GI, the addition of honey, raisins, and other sweeteners in Quaker Simply Granola elevates its overall glycemic effect. Fiber and healthy fats help slow down sugar absorption, and while this product contains some, its high sugar content outweighs these benefits for unsupervised consumption. The way a person's body responds can also vary, and some customers have reported significant blood sugar spikes after consuming it.

Comparison: Quaker Simply Granola vs. Diabetic-Friendly Alternatives

This table compares the nutritional profile of Quaker Simply Granola with a typical low-sugar, homemade alternative to highlight key differences for diabetics.


Feature	Quaker Simply Granola (Oats, Honey & Almonds)	Low-Sugar Homemade Granola
Total Carbohydrates	48g per serving	Varies, can be significantly lower
Added Sugars	10g per serving	0g (can be sweetened naturally with minimal fruit or extract)
Total Sugars	13g per serving	Minimal, naturally occurring
Protein & Fiber	7g protein, 7g fiber per serving	Can be customized to be higher with nuts and seeds
Ingredient Control	No control over ingredients or added sweeteners	Complete control over ingredients, portion size, and sweeteners
Glycemic Impact	Higher GI due to added sugars	Lower GI due to whole ingredients and low sugar

Strategies for Smart Granola Consumption

If you enjoy the taste of Quaker Simply Granola, it doesn't have to be completely off-limits. The key is moderation and strategic pairing to mitigate its impact on your blood sugar.

Practice Portion Control: Stick to a small serving size, typically 1/4 to 1/3 of a cup, rather than a full bowl. Consider using it as a sprinkle instead of the main component of your meal.
Pair with Protein and Fat: Combining granola with protein-rich foods like plain Greek yogurt or cottage cheese, along with healthy fats from nuts and seeds, can help slow the digestion of carbohydrates and prevent a blood sugar spike.
Time Your Intake: Enjoying a small portion of granola earlier in the day may allow your body to process the carbohydrates more efficiently.

Making Your Own Low-Sugar Granola

Creating your own granola at home is one of the best ways to ensure it fits your dietary needs. This provides complete control over ingredients and eliminates unwanted added sugars.

Start with a Whole Grain Base: Use rolled oats, buckwheat, or quinoa flakes.
Add Nuts and Seeds: Incorporate almonds, walnuts, chia seeds, flaxseeds, and pumpkin seeds for healthy fats, protein, and fiber.
Use Natural Sweeteners Sparingly: Instead of honey or maple syrup, try a small amount of mashed banana, applesauce, or monk fruit extract for sweetness.
Incorporate Spices: Add cinnamon, nutmeg, or vanilla extract for flavor without adding sugar.
Bake Low and Slow: Mix ingredients with a little coconut oil and bake at a low temperature until crunchy.

Conclusion

While Quaker Simply Granola offers some benefits from whole grains and fiber, its relatively high level of added sugars and carbohydrates makes it a less-than-ideal choice for regular consumption by individuals managing diabetes. The potential for significant blood sugar spikes outweighs the benefits for those not careful with portioning and pairing. A thoughtful approach involves mindful portion control or, ideally, choosing lower-sugar store-bought brands or making your own granola at home. Making informed decisions by reading nutrition labels and focusing on whole, unprocessed foods is key to managing diabetes effectively.

For more comprehensive information on healthy eating for diabetes, consult the American Diabetes Association's nutrition resources.

Frequently Asked Questions

For individuals with diabetes, it is recommended to practice strict portion control, limiting intake to a small sprinkle or about 1/4 to 1/3 of a cup, and pairing it with other nutrient-dense foods.

Yes, because of its high total carbohydrate and added sugar content, Quaker Simply Granola has the potential to raise blood sugar levels, especially if consumed in large portions without balancing it with protein and fat.

Better alternatives include low-sugar or keto-friendly granola brands, homemade granola where you can control the ingredients and sweetness, or swapping granola for high-protein foods like nuts and seeds.

You can reduce the impact by controlling portions, choosing lower-sugar options, and pairing it with ingredients that contain protein and healthy fats, such as plain Greek yogurt or nuts.

The primary concerns are the high content of total carbohydrates and added sugars. Monitoring ingredients like honey and dried fruits is important, as they contribute to the overall sugar load.

The fiber content does help to slow down sugar absorption to some extent, but the high amount of added sugar in the product can counteract this benefit, leading to blood sugar fluctuations.

Yes, homemade granola is a much better option because it gives you complete control over the ingredients. You can minimize or eliminate added sugars and increase the proportion of nuts, seeds, and spices.