How to Choose a Keto-Friendly Cereal

Whether you’re an experienced ketogenic expert, trying a low-carb diet, or you’re just curious about what all these fusses are all about, you’ve probably seen dozens of ketogenic and ketogenic-friendly products in stores. The ketogenic diet focuses on a low-carbohydrate diet, with high-fat and high-protein foods preferred. So how to choose a keto-friendly cereal?

One product that quickly became popular was keto-friendly cereal. It makes sense – this breakfast food is fast, simple, and convenient, but traditional cereals are the opposite of ketogenic friendly, tending to be high in carbs and sugar, low in fat and protein. No wonder so many companies are scrambling to offer low-carb alternatives.

But are these ketogenic and ketogenic-friendly cereals really good for you? We’ve hired experts to weigh how to choose the right option for you.

Registered dietitian Barbie Cervoni, MS, RD, CDCES, CDN said: “For those who follow a ketogenic diet, they may be forced to try low-carb or ketogenic cereals to increase the diversity of their dietary plans.” “However, it’s important for them to read the ingredients and understand the ingredients of these brands.”

Here are some best practices you can use when you choose keto-friendly cereal:

Aim For Whole Foods

When buying cereal, “look for brands that use natural foods, such as nuts and seeds,” Cevani said.

“Look for natural low-carb ingredients like almond flour, coconut flour, nuts and seeds,” said Marissa Meshulam, registered nutritionist, MS, RD, CDN.

Watch Out For Fake Sweeteners

Maysuran recommends that you want a keto-friendly cereal that contains no more than 3 grams of sugar per serving. “Avoid artificial sweeteners such as sucrose and aspartame. These are super sweet and will cause you to want to eat sweets later in the day. Small amounts of stevia or monk fruit are better tolerated and are more natural, low-calorie sweeteners. ”

The sugar alcohols found in many low-carb products, such as erythritol, can also be a problem. “If you have any gastrointestinal discomfort, such as flatulence, bloating, etc., it can make the situation worse,” Mishuran said.

Check The Fiber

People who follow a ketogenic diet strategy may find themselves lacking fiber, which can be a barrier to diet. In the traditional Western diet, fiber is commonly found in grains, vegetables, legumes, and fruits, while keto tends to reduce carbohydrate intake. That doesn’t mean it’s impossible to find foods that are high in fiber and low in carbs. Look for brands that offer natural fibers, such as chia seeds and flax seeds. “The goal is to find a brand that contains at least 3 grams of fiber per serving,” Sylvanie said.

Be careful with chicory root fiber and inulin, two fibers that are common in ketogenic foods. Mishuran warns that both are FODMAPs that can irritate people with irritable bowel syndrome.

Look For Fats

Another problem: Low-carb grains may not have enough fat to satisfy a true ketogenic diet. “Most ketogenic diets should contain about 65 calories from 75 percent of fat, less than 5 percent from carbohydrates, from protein, and 15-20 percent of calories, so you may need to add more fat to your meal to hit your macro and stay in a ketosis state,” Cervoni notes. With that in mind, diying your keto-friendly cereal may make more sense than buying off-the-shelf ones.

“To save money and control the ingredients, consider making your own low-carb cereal,” Ceverney said. “Use some berries, cannabis hearts, pumpkin seeds, or other nut varieties you like, sugar-free coconut flakes, cinnamon, and vanilla powder. It’s an excellent blend of fiber, protein, healthy fats, vitamins and minerals. ”

Chevoni said Low carb and keto-friendly cereals could also be expensive. Doing it yourself will save you money, especially if you buy ingredients in bulk from a health food store.

A Word From GetHealthyPoint

For many people, keto is a different way of eating than they are used to. Adding the right amount of fat and protein while reducing a lot of carbohydrates is hard to do. Foods that are good for ketogenesis, such as cereal, may provide a beneficial shortcut, but the best practice is to focus on whole foods. Natural foods don’t contain the same additives and hidden sugars as processed foods, which makes them a better choice for providing beneficial nutrients to your body.

Before you start following a ketogenic diet plan, consult with your health care professional to see if adjustments are necessary to tailor to your individual needs.