Diet & Nutrition

What Are Keto Cereals, and Are They Any Good?

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Cereal is a staple breakfast meals. However should you’re watching your carb consumption (or possibly even attempting out the ketogenic weight loss plan), cereal has in all probability grow to be an off-limits breakfast meals. However because the meals trade is consistently adapting to the most recent tendencies, there are actually tons of low-carb, or “keto” cereals available on the market, in addition to choices for these in search of grain-free or gluten-free alternate 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 just a few carbs and sugar, they will choose up a field of low-carb cereal, like those reviewed right here.

Wait… do you have to even observe a keto weight loss plan?

Keto was first devised to assist handle epilepsy, however now many fad dieters assume they will profit from getting solely about 5 p.c of their energy from carbs. Nonetheless, it may be argued that you just’re higher off with extra carbs than that. They’re your physique’s fundamental supply of vitality, and drastically lowering your carb consumption can result in plenty of disagreeable negative effects.

That being stated, if you’d like a strategy to take pleasure in a paleo, low-carb, or keto cereal and get your carbs from different meals all through the day, then the choices under can assist you do this. We evaluated how properly they mimic the standard cereal expertise, how they style, their texture, and their taste to formulate our complete keto cereal roundup.


bob's red mill paleo style muesli | keto cereals

Whole carbs: 9g; Web carbs: 5g. Energy: 140 per 1/4 cup (24g)

Ranking: 3 out of 5 spoons

That is mainly a giant bag of grain-free coconut flakes blended with blueberries, cranberries, currants, and strawberries, together with macadamia nuts, almonds, cashews, and sunflower and pumpkin seeds. Actually hearty, and actually chewy. It will be extra pleasurable blended with one thing crunchy for extra texture or, for individuals who aren’t following a paleo weight loss plan, added right into a little bit of unsweetened Greek yogurt.


2. Bubba’s Grain-Free Ungranola – Bourbon Vanilla

bubba's grain free ungranola | keto cereals

Whole carbs: 12g; Web carbs: 10g. Energy: 150 per 1/3 cup (28g)

Ranking: 4.5 out of 5 spoons

One of many favorites out of all the 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. A number of good crunch makes it a extra attention-grabbing chunk, as a substitute of a soggy mush.


catalina crunch dark chocolate | keto cereals

Whole carbs: 14g; Web carbs: 5g. Energy: 100 per 1/2 cup (36g)

Ranking: 4.5 out of 5 spoons

These tasty squares appear like puffed-up Golden Grahams. They provide a giant, 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 Sizzling Breakfast – Plain

keto & co | keto cereals

Whole carbs: 12g; Web carbs: 3g. Energy: 50 per 2 Tbsp (20g dry combine) plain | 150 cals. ready as directed

Ranking: 1 out of 5 spoons

This keto cereal was one of many blandest, most uninspired of the group. That being stated… should you’re are a fan of Cream of Wheat, that is the selection for you (no judgment!). There’s not a lot to advocate right here so far as breakfast enjoyment, although it does provide some first rate coconut taste. One tablespoon of coconut oil is beneficial to extend the fats content material, and it undoubtedly wants it.


5. Magic Spoon – Cinnamon

magic spoon | keto cereals

Whole carbs: 15g; Web carbs: 4g. Energy: 140 per cup (37g)

Ranking: 4 out of 5 spoons

These Cheerios lookalikes actually hit the standard cereal nostalgia spot within the morning once 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 enamel.


nuco coconut crunch | keto cereals

Whole carbs: 18g; Web carbs: 10g. Energy: 160 per 30g

Ranking: 3.5 out of 5 spoons

Although a bit greater 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 large flakes have an ideal coconut taste and an pleasurable trace of sweetness. One deviation from conventional cereal flakes is that they’re all flat, so they have an inclination to stay and clump collectively and type of grow to be one large mass in your bowl and your mouth.


7. PaleoKrunch Grainless Granola – Authentic

paleokrunch | keto cereals

Whole carbs: 16g; Web carbs: 9g. Energy: 225 per 1.5 oz. (43g)

Ranking: 3 out of 5 spoons

Branded as a paleo breakfast meals, this granola cereal nonetheless has a fairly low carb rely in comparison with different common cereals. The flavour is much 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 a bit too large for spooning, you may simply break them up in your bowl.


8. Paleonola Grain Free Granola – Authentic

paleonola | keto cereals

Whole carbs: 7g; Web carbs: 5g. Energy: 170 per ¼ cup (28g)

Ranking: 3.5 out of 5 spoons

Additionally aimed on the paleo crowd, this conventional granola cereal amplifies your breakfast expertise with a powerful cinnamon taste blended with dried berries for a extra diversified 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

purely elizabeth coconut cashew | keto cereals

Whole carbs: 10g; Web carbs: 8g. Energy: 170 per 1/3 cup, 30g

Ranking: 3 of of 5 spoons

There’s a strong nutty taste on this granola cereal, although the chunks of granola are bit too large in your bowl with out some pulverizing. It has plenty of cashews blended 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 loss plan is widespread and efficient within the quick time period for some, it’s not extremely beneficial 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” generally is a good strategy to minimize excessive quantities of carbs and sugar out of your weight loss 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 greater in fats and fiber than your regular cereal elements.

Nonetheless, that additionally means greater energy, so remember to test the serving sizes and alter 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 received to watch out.”

Lastly, many keto cereals can include sugar alcohols, that are lower-calorie alternate options to sugar, however are additionally tougher to digest. “It’s finest to sugar alcohols as a result of they will trigger gastrointestinal misery,” Giancoli says. “If you happen to’re consuming plenty of them, you may discover that your G.I. system will not be completely happy.”

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