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Can I have cereal on keto?

What cereals can I have on keto? Because the keto diet limits carbs to about 25 grams of net carbs per day, look for cereals that contain 5 grams or less of net carbs per serving. Some of the most popular keto cereal brands are: Magic Spoon.

healthline.com - The Best Low Carb Cereals of 2022 - Healthline

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Share on Pinterest We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Here’s our process. How we vet brands and products Healthline only shows you brands and products that we stand behind. Our team thoroughly researches and evaluates the recommendations we make on our site. To establish that the product manufacturers addressed safety and efficacy standards, we: Evaluate ingredients and composition: Do they have the potential to cause harm?

Do they have the potential to cause harm? Fact-check all health claims: Do they align with the current body of scientific evidence?

Do they align with the current body of scientific evidence? Assess the brand: Does it operate with integrity and adhere to industry best practices? We do the research so you can find trusted products for your health and wellness. Read more about our vetting process. Cereal is a breakfast favorite. But most cereals are high in carbs and low in protein and fiber, so they may not be the best choice for a meal that can help you power through to lunchtime. Whether you’re following the keto diet, reducing your carb intake to help manage diabetes, or just trying to eat less sugar in the morning, you may be looking for a low carb cereal. There are several varieties on the market to choose from, including ones that my family eats on a regular basis. Keep reading for our picks of the 10 best low carb cereals. How to choose a low carb cereal When shopping for the best low carb cereal, you’ll want to consider the nutritional content, ingredients, price, available flavors, taste and texture, and degree of processing. Carb content The number of carbs to look for depends on how strictly you’re limiting your carb intake. For example, if you’re following a keto diet and counting net carbs — total carbs minus indigestible fiber and sugar alcohols — you’ll want to look for cereals that contain 5 grams or less of net carbs per serving. On the other hand, a more moderate low carb diet may allow for cereals with up to 20–30 grams of total carbs per serving. Keep in mind that unless you eat your cereal dry, you’ll also need to account for the carbs provided by your milk or milk alternative of choice. Ingredients to watch out for You may want to avoid certain ingredients when choosing a low carb cereal. For example, artificial sweeteners such as sucralose and aspartame may interfere with your gut health ( 1 ). Additionally, many cereals contain artificial colors or flavors or other highly processed ingredients that may be associated with health issues — such as hyperactivity in children or an increased risk of obesity and chronic disease ( 2 ). Fiber and sugar alcohol content Fiber and sugar alcohols are both indigestible, so the presence of more of them will decrease the net carb count in a cereal. Plus, fiber offers several health benefits, including improved digestion, better gut health, and a reduced risk of several chronic diseases ( 3 ). However, keep in mind that cereals containing sugar alcohols may cause digestive upset when eaten in large amounts. With these cereals, it’s best to stick to a single serving ( 4 ). Amount of protein Many low carb cereals are high in protein. Protein can help you feel full longer, especially when paired with fiber ( 5 ). A good general rule is to look for a cereal that contains at least 5 grams of protein per 1/2-cup serving. Available flavors Many of the most popular brands of low carb cereal are available in traditional cereal flavors such as chocolate, fruity, frosted, and cinnamon. However, not all brands offer the same flavors. Many brands on our list offer a variety box, which is a great option if you’re not sure which flavor your family will like best. Price Most low carb cereals are significantly more expensive than other types of cereal, ranging in price from roughly $1.00–$2.75 per serving. If you want low carb cereal to be a regular part of your routine, you may want to stock up on your favorite when it goes on sale. Taste and texture I grew up eating sugary cereal and have now tried lots of low carb cereals, and my advice is not to expect a low carb cereal to taste just like regular cereal. Although the texture of many low carb cereals is a perfect substitute, the sugar alternatives used in these cereals don’t taste exactly like sugar — and if you’re not used to the taste of these alternatives, you might find yourself regretting your purchase. Degree of processing Another thing to keep in mind is that most cereals — including low carb cereals — are highly processed. Highly processed foods have been linked to obesity and chronic diseases such as type 2 diabetes and heart disease. Therefore, you should try to limit your intake of low carb cereals, even if they’re made with healthier ingredients than a typical cereal ( 6 , 7 ). Some exceptions include unsweetened low carb “oatmeals” and unsweetened low carb granolas. Because they typically contain only nuts and seeds, these products wouldn’t be considered highly processed. How we chose the best low carb cereals Carb content. The cereals on this list contain 20 grams or less of total carbs per serving or 14 grams or less of net carbs per serving.

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The cereals on this list contain 20 grams or less of total carbs per serving or 14 grams or less of net carbs per serving. Ingredients. For the most part, we included cereals that are free of artificial sweeteners and other artificial ingredients. For certain brands, we noted that some flavors don’t contain these ingredients, but other flavors might. For the most part, we included cereals that are free of artificial sweeteners and other artificial ingredients. For certain brands, we noted that some flavors don’t contain these ingredients, but other flavors might. Taste and texture. Although many low carb cereals are “love it or hate it,” we included only those that we’ve personally tried (and approved of) and those that have mostly positive reviews for taste and texture. Although many low carb cereals are “love it or hate it,” we included only those that we’ve personally tried (and approved of) and those that have mostly positive reviews for taste and texture. Vetting. All the products included have been vetted to ensure that they meet Healthline’s medical and business standards. A note on price General price ranges are indicated below with dollar signs ($–$$$$). One dollar sign means the product is rather affordable, whereas four dollar signs indicate a higher cost. Generally, prices range from $0.73–$2.75 per serving, or $4.99–$14.99 per package, though this may vary depending on where you shop. Pricing guide $ = under $1.00 per serving

= under $1.00 per serving $$ = $1.00–$1.50 per serving

= $1.00–$1.50 per serving $$$ = $1.51–$2.00 per serving

= $1.51–$2.00 per serving $$$$ = over $2.00 per serving

Frequently asked questions What is the lowest carb cereal available? Based on both total and net carbs, the lowest carb cereal available is Schoolyard Snacks. The Cocoa and Cookies & Cream flavors each contain just 6 grams of total carbs and 1 gram of net carbs per package (13). What milk has the fewest carbs? The amount of carbs in milk and milk alternatives varies by brand and flavor. In general, milks with the least amount of carbs include unsweetened almond and coconut milks, which contain approximately 3 or 2 grams of carbs per 8 ounces (240 mL), respectively ( 20 , 21 ). Because cow’s milk contains 12 grams of carbs per 8 ounces (245 ml), it’s not suitable for those following a very low carb diet like the keto diet. However, small amounts can fit into a more moderate low carb diet ( 22 ). Sweetened milk and sweetened plant-based milks contain high amounts of added sugars and should be avoided on a low carb diet ( 23 , 24 ). How many carbs should you eat at breakfast? The amount of carbs to eat at breakfast depends on several factors, including the type of dietary pattern you’re following, how carbs make you feel in the morning, your preferences, your activity level, and what else you’ll be eating that day. For example, people following a keto diet with a limit of 25 grams of net carbs per day may not want to exceed 7 or 8 grams of net carbs at breakfast, whereas people following more flexible low carb diets may be able to have a breakfast containing 25–40 grams of carbs. People who have really active jobs or lifestyles may want a higher carb intake at breakfast because carbs provide a readily accessible form of energy ( 25 ). What cereals can I have on keto? Because the keto diet limits carbs to about 25 grams of net carbs per day, look for cereals that contain 5 grams or less of net carbs per serving. Some of the most popular keto cereal brands are: Magic Spoon

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Schoolyard Snacks

Catalina Crunch Is it OK to eat oatmeal on a low carb diet? In many instances, oatmeal can be eaten on a low carb diet. Diets containing roughly 130 grams or less of total carbs per day can be considered low in carbs, and 1/2 cup (40 grams) of dry oatmeal contains only 27 grams of total carbs — so it can easily fit into a more moderate low carb diet ( 26 , 27 ). However, for stricter low carb diets like keto or Atkins, oatmeal contains too many carbs and can easily take up your entire day’s carb allotment in a single serving.

healthline.com - The Best Low Carb Cereals of 2022 - Healthline

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