Cereal is a staple breakfast meals. However if you happen to’re watching your carb consumption (or possibly even attempting out the ketogenic weight-reduction plan), cereal has in all probability turn out to be an off-limits breakfast meals. However for the reason that meals trade is continually adapting to the newest tendencies, there at the moment are tons of low-carb, or “keto” cereals in the marketplace, in addition to choices for these searching for grain-free or gluten-free options.
Most conventional cereals are loaded with carbs (round 50g per cup!), tons of sugar, and never a lot else nutritionally. For individuals who need a couple of carbs and sugar, they’ll choose up a field of low-carb cereal, like those reviewed right here.
Wait… must you even observe a keto weight-reduction plan?
Keto was first devised to assist handle epilepsy, however now many fad dieters assume they’ll profit from getting solely about 5 p.c of their energy from carbs. Nonetheless, it may be argued that you simply’re higher off with extra carbs than that. They’re your physique’s predominant supply of vitality, and drastically decreasing your carb consumption can result in quite a few disagreeable unwanted effects.
That being stated, if you would like a strategy to get pleasure from a paleo, low-carb, or keto cereal and get your carbs from different meals all through the day, then the choices beneath may help you try this. We evaluated how nicely they mimic the standard cereal expertise, how they style, their texture, and their taste to formulate our complete keto cereal roundup.
Complete carbs: 9g; Web carbs: 5g. Energy: 140 per 1/4 cup (24g)
Score: 3 out of 5 spoons
That is principally an enormous bag of grain-free coconut flakes combined with blueberries, cranberries, currants, and strawberries, together with macadamia nuts, almonds, cashews, and sunflower and pumpkin seeds. Actually hearty, and actually chewy. It could be extra gratifying combined with one thing crunchy for extra texture or, for many who aren’t following a paleo weight-reduction plan, added right into a little bit of unsweetened Greek yogurt.
2. Bubba’s Grain-Free Ungranola – Bourbon Vanilla
Complete carbs: 12g; Web carbs: 10g. Energy: 150 per 1/3 cup (28g)
Score: 4.5 out of 5 spoons
One of many favorites out of the entire cereals for its extra conventional style and texture, the consuming expertise is fairly near one thing like Honey Bunches of Oats. It’s made up of tremendous tasty clusters of coconut flakes, bananas chips, cashews, and sliced almonds. Numerous good crunch makes it a extra fascinating chew, as an alternative of a soggy mush.
Complete carbs: 14g; Web carbs: 5g. Energy: 100 per 1/2 cup (36g)
Score: 4.5 out of 5 spoons
These tasty squares seem like puffed-up Golden Grahams. They provide an enormous, satisfying chocolate taste from premium cacao powder, with a touch of nuttiness and plenty of crunch. Sweetness right here comes from stevia first, monk fruit second, so there’s much less of the bitter aftertaste you get from cereals sweetened with stevia alone.
4. Keto & Co Scorching Breakfast – Plain
Complete carbs: 12g; Web carbs: 3g. Energy: 50 per 2 Tbsp (20g dry combine) plain | 150 cals. ready as directed
Score: 1 out of 5 spoons
This keto cereal was one of many blandest, most uninspired of the group. That being stated… if you happen to’re are a fan of Cream of Wheat, that is the selection for you (no judgment!). There’s not a lot to suggest right here so far as breakfast enjoyment, although it does supply some first rate coconut taste. One tablespoon of coconut oil is advisable to extend the fats content material, and it positively wants it.
5. Magic Spoon – Cinnamon
Complete carbs: 15g; Web carbs: 4g. Energy: 140 per cup (37g)
Score: 4 out of 5 spoons
These Cheerios lookalikes actually hit the standard cereal nostalgia spot within the morning whenever you hear them clattering in your bowl. They’re surprisingly crunchy and are full of plenty of cinnamon spice. Two downsides: they’ve a tiny little bit of that bitter sugar substitute style from the addition of stevia, and chunks of the cereal can find yourself annoyingly sticking to your tooth.
Complete carbs: 18g; Web carbs: 10g. Energy: 160 per 30g
Score: 3.5 out of 5 spoons
Although a bit increased in carbs than the true keto cereals, that is in all probability the closest you’ll get to a low-carb Corn Flakes different. The massive flakes have an awesome coconut taste and an gratifying trace of sweetness. One deviation from conventional cereal flakes is that they’re all flat, so they have a tendency to stay and clump collectively and type of turn out to be one huge mass in your bowl and your mouth.
7. PaleoKrunch Grainless Granola – Authentic
Complete carbs: 16g; Web carbs: 9g. Energy: 225 per 1.5 oz. (43g)
Score: 3 out of 5 spoons
Branded as a paleo breakfast meals, this granola cereal nonetheless has a reasonably low carb depend in comparison with different common cereals. The flavour is just like a standard granola, like a tender Nature Valley bar. A candy trace of honey coats the clusters of pumpkin seeds, almonds, and coconut — although the chunks had been slightly too huge for spooning, you’ll be able to simply break them up in your bowl.
8. Paleonola Grain Free Granola – Authentic
Complete carbs: 7g; Web carbs: 5g. Energy: 170 per ¼ cup (28g)
Score: 3.5 out of 5 spoons
Additionally aimed on the paleo crowd, this conventional granola cereal amplifies your breakfast expertise with a robust cinnamon taste combined with dried berries for a extra diverse mouthfeel. There are all kinds of bite-sized clusters that add to an everyday cereal expertise. All in all, a strong, low-carb morning meal.
9. Purely Elizabeth Grain-Free Granola – Coconut Cashew
Complete carbs: 10g; Web carbs: 8g. Energy: 170 per 1/3 cup, 30g
Score: 3 of of 5 spoons
There’s a strong nutty taste on this granola cereal, although the chunks of granola are bit too huge in your bowl with out some pulverizing. It has a number of cashews combined in with coconut flakes and sunflower seeds, all of that are caught along with cashew butter and a little bit of coconut sugar.
Ought to You Eat Keto Cereal?
Though the keto weight-reduction plan is fashionable and efficient within the brief time period for some, it’s not extremely advisable by most nutritionists. “It’s not sustainable,” says Andrea N. Giancoli, M.P.H., R.D.
That stated, going for a lower-carb meal, like a keto or paleo “cereal” could be a good strategy to minimize excessive quantities of carbs and sugar out of your weight-reduction plan whereas upping the consumption of fats and fiber. Most keto cereal concoctions are constructed from various levels of coconut, grain-free granola, nuts, and seeds — all of that are increased in fats and fiber than your regular cereal components.
Nonetheless, that additionally means increased energy, so make sure you examine the serving sizes and regulate your consumption accordingly. “Simply because they’re keto, it doesn’t imply that they’re going to be calorie applicable,” says Giancoli. “These energy can actually add up so that you’ve acquired to watch out.”
Lastly, many keto cereals can comprise sugar alcohols, that are lower-calorie options to sugar, however are additionally tougher to digest. “It’s greatest to sugar alcohols as a result of they’ll trigger gastrointestinal misery,” Giancoli says. “In case you’re consuming a number of them, you may discover that your G.I. system just isn’t comfortable.”
