High Fiber Low Carb Cereal

Must Try

Best For An Organic Cereal: Nuco Coconut Crunch

  • Total carbs: 18 g per serving
  • Flavors: This product is available in coconut flavor.
  • Pro: Suitable for vegans.
  • Con: This cereal has a very low protein amount.

This coconut-flavored cereal is suitable for a paleo diet. It is vegan friendly, kosher, and free from gluten, grain, sugar, and GMO ingredients. Additionally, it has USDA Organic certification.

However, this cereal has a very low amount of protein, with only 1 g of protein per serving.

Nutritional facts

NUCO Coconut Crunch contains coconut water, coconut meat, and palm starch.

The table below describes some of the nutritional facts for one serving of 30 g.


Keto Approved Milk And Milk Alternatives

Milk and cereal go together like peanut butter and chocolate. Theyre a classic combination. That said, as long as you remain mindful of your daily macros, youll definitely be able to enjoy this keto superfood cereal along with some milk.

Just make sure that youre adhering to general keto guidelines and sticking with whole milk .

If you would rather go with a dairy-free milk alternative, then you can pair any of the following options with this cereal recipe:

Choosing High Fiber Cereal

The biggest mistake that buyers make when they are looking for a high fiber cereal is to make their decision based on only that factor. We have listed the amount of fiber per serving on our list but it should be noted that it is important to check other contents as well.

This is especially true of both sugar and salt. It is usually surprising how high either of these ingredients can be in a cereal that is claimed to be healthy. To avoid this trap, you should always make sure that the cereal is high in fiber but also low in everything else.

  • Pro Tip. You should always check the serving sizes. We have listed how much fiber is in a single serving size but they are not always realistic. Make sure how much cereal you eat lines up with the recommended serving to ensure you are getting all the fiber you need.

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Other Diets This Recipe Is Good For

  • Gluten-free The almond flour and coconut flour replace traditional flour that causes a problem with people allergic to gluten.
  • Sugar-free Unlike other cereals that we all grew up with, this keto cereal does not have any sugar.
  • Vegan All of the ingredients are vegan approved.
  • Vegetarian A good breakfast choice for vegetarians.
  • Paleo All good ingredients for paleo.
  • Dairy-free There is no dairy in this cereal. And feel free to use one of the dairy free choices for the milk to pour over your keto cereal balls.

Can You Freeze Low Carb Cereal

Catalina Crunch Chocolate Banana Keto Cereal

Our low carb cereal can be frozen for up to 6 months, if you store it properly.

I find that the best way to wrap it is in separate ziploc baggies, divided into single serving portions. Then put the baggies in a larger plastic container to keep them fresh. That way it will be easy to take out one baggie at a time and leave the rest frozen until you need them.

It reminds me of freezing cookies after they are baked. You can also freeze the dough before making the cereal, if you wrap it well to keep it fresh. Its like freezing raw cookie dough.

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Promix Nutrition: Chocolate Whey Protein Puffs

These whey protein puffs make our list of best low-carb cereals for many reasons but the most notable is the short ingredient list.

The puffs only contain four ingredients which are grass-fed whey, tapioca starch, calcium, and sunflower lecithin. They are free of grains, gluten, soy, added sugar, artificial preservatives, sweeteners, and fillers.

Each serving of ProMix Nutrition Whey Protein Puffs contains 50 calories, 2 grams of net carbs, 10 grams of protein, and 0.5 grams of fat. Unfortunately, the puffs dont contain any fiber but you can easily remedy this by pairing them with a high-fiber snack like nuts.

You can eat them with almond milk as cereal or use them to top yogurt and other desserts.

Different Variations & Substitutes

In this keto cereal recipe we made 2 flavors out of one batch, vanilla and chocolate. However, here are a couple of different suggestions for other popular flavors you can make.

  • Peanut Butter is a good addition to the cereal. It reminds me of Reeses Puffs and is perfect when combined with chocolate pieces.
  • Cinnamon is also a favorite flavor for cereal. Cut it into squares and its just like eating Cinnamon Toast Crunch.

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Is It Good News For Us That Companies Like Magic Spoon And Cereal School Now Make Laboratory

In this blog, Im specifically referring to cereal brands whos products strategically and closely imitate childhood favorites, are marketed as grown up replacements, or whos message is along the lines of being a reinvention, but without the sugar and carbs!. You know, the diet-culture-y ones

If you havent heard of or tried anything like what Im referring to, let me back up for a moment and introduce you. Four of the most popular brands on the market right now are Magic Spoon, The Cereal School, Catalina Crunch, and Three Wishes.

Swapping to these products comes with a pretty price tag one bowl of Catalina Crunch costs $2.45, compared to the average $3.64 family-sized box of traditional cereal. Is spending this much worth the benefits?

A Word About Allergies

HighKey Protein Cereal Review| Low Carb/ Keto-Friendly Review

Check product for ingredients related to any food allergies that you may have to any of the ingredients, including nuts, seeds, wheat or eggs, among others.

Take home

We all know that breakfast as the first meal of the day is the most important meal. It gets our metabolism up and provides us with needed energy for the coming day.

We also know that with diabetes, we need to self-manage our condition. Keeping our blood sugars in a target range is important day in and day out. Its good to have some tools at your disposal that help you to keep things in line.

Thats why we developed this guide for you, so that you can choose the right way to start your day off when you have diabetes. If you start the entire day off on the right foot, the rest of your day will go smoothly.

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Criteria For Cereal With Low Sugar

Whenever you make a list like this, you have to pick a cut-off. Otherwise, youll never be able to eliminate anything from your list. So for the purposes of this list, heres what I used for my criteria:

  • 6 grams or less added sugar.
  • At least 2 grams of both protein and fiber.
  • I made a secondary/alternates list that goes up to 9 grams of added sugar because there are some options out there that have 5-6 grams fiber/protein etc but a little more added sugar as wellso youll need to weigh the pros and cons depending on what youre looking for in a cereal.
  • I tried to pick cereals that are kid-friendly because lets be realnot a lot of kids are going to eat plain bran flakes so I didnt put them on the list even though they are low in sugar.
  • I didnt include granola. I felt like it deserved its own list that perhaps Ill put together in the future.
  • I tried to pick cereals that are somewhat commonly found, ie not just stuff that can only be found at Whole Foods, Trader Joes etc.

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What Breakfast Cereals Are Low In Fiber

4/5The following cereals have a low content of fiber:

  • Cream of Wheat and Malt-O-Meal: 1 g per cup.
  • Kelloggâs Corn Flakes, Frosted Flakes, Product 19, Apple Jacks, Cocoa Crispies, and Smacks: 1 g per cup.
  • Farina Hot Wheat Cereal: less than 1 g per cup.
  • Kelloggâs Special K: 0.7 g per cup.

Likewise, people ask, what is a low Fibre breakfast cereal?

Breakfast: lowâfiber cereal with milk or non-dairy milk. white bread or toast with butter and jelly.

Beside above, what cereals are high in Fibre? Wholegrain cereals like bran flakes, malted wheat cereal and wheat biscuits are high in fibre and will also have sugar and salt added to them usually, so avoid adding any more sugar and opt for fruits or berries for sweetness.

Correspondingly, are Cheerios low fiber?

Foods to Include:Enriched refined white bread, buns, bagels, english muffins. Plain cereals e.g. Cheerios, Cornflakes, Cream of Wheat, Rice Krispies, Special K. Tea biscuits, arrowroot cookies, soda crackers, graham crackers, plain melba toast.

What cereals are good for constipation?

Common Breakfast Cereals Suggested for High Fiber Content


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Who Is Magic Spoon For

Magic Spoon is for someone who is struggling to get enough protein with breakfast and who enjoys the nostalgia of sweetened cereals.

It is also for someone who is following a low-carb or keto diet, as the nutritional content fits nicely into these plans.

In addition, it may be for someone looking for a healthier cereal but who eats a balanced diet otherwise.

Since Magic Spoon is lacking in essential vitamins and minerals, it is important to get in these nutrients from other foods or supplements.

Psyllium Husk Psyllium Husk Is Well Known For Its Laxative Properties Its The Active Ingredient In Many Products Designed To Relieve Constipation Such As Metamucil Like Flaxseed Its Often Used To Give Low

Catalina Crunch Dark Chocolate Keto Cereal
  • Because the Adequate Intake for fiber is 14 grams per 1,000 calories, the daily recommended amount for men is higher based on the assumption that they are larger and need more calories than women:

  • In many studies, high fiber intake versus low fiber intake could serve as a proxy for food quality. Carbohydrate-containing foods that are low in fiber tend to be lower quality, highly processed foods. Some experts postulate, therefore, that people who eat low-carb diets may not receive the same benefits from fiber as those who eat higher-carb diets. However, we are not aware of any scientific data supporting this claim. & larrhk

  • Carbohydrate and fiber information is from FoodData Central, the USDAs nutrition database. & larrhk

  • Avocados have been found to trigger an increase in satiety hormones like PYY, GLP-1 and GIP:

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    What Cereals Are Low In Carbs And High In Fiber

    Whenever I go down the cereal aisle at the grocery store, Iâm amazed at the vast amount of sugar ladened cereals. Box after box, shelf after shelf, row after row. How does someone on a keto diet or even a low carb diet find a breakfast cereal that is keto in âCandy Landâ?

    When Iâm tired of my high protein low carb egg heavy breakfast recipes, I love a cereal breakfast that reminds me of my momâs Cream of Wheat. The way she made something so simple taste so great gave me this low carb breakfast idea.

    I looked for something that had high fiber because with all the protein I eat. Making a keto recipe that has high fiber without all the net carbs isnât as hard as it sounds. Usually you get fiber from whole grains. But those arenât keto friendly. By swapping almond meal and flax meal, you can have lots of fiber for breakfast without all the carbs.

    If youâd like to up the protein in this breakfast, I mix in a little protein powder. Sprinkle in some chia seeds also helps as 2 tablespoons have 4.7 grams of protein. Thatâs a ton of chia seeds and I usually stir in less than a teaspoon in my bowl.

    The 15 Healthiest Cereals You Can Eat

    We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Heres our process.

    Cereal is an extremely popular breakfast food.

    It is easy and convenient for those who live busy lifestyles, but is often loaded with added sugar and other unhealthy ingredients.

    Additionally, cereal can be easy to overeat since many brands lack fiber and protein, which are essential for promoting fullness .

    The good news is that there are several nutritious alternatives available, both do-it-yourself varieties and brands you can purchase at the store.

    This article will cover the 15 healthiest cereals you can eat.

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    Best For An Affordable Cereal: Sola Granola

    • Total carbs: 18 g per serving.
    • Flavors: Available in several flavors, including strawberry vanilla, chocolate raspberry, and maple pecan chocolate.
    • Pro: Contains up to 50% less sugar than commercial granola.
    • Con: Some customers state that it has a gooey texture when mixed with milk.
    • Price: Starts at $7.99.

    This gluten-free granola contains 5 g or less net carbs per serving. Additionally, it contains protein-rich ingredients.

    This cereal is available in seven flavors, including blueberry cinnamon, double chocolate, and vanilla almond.

    Positive customer reviews state that this product is flavorful and that the nuts are crunchy. Additionally, people say that the granola is tasty when they mix it with other snacks.

    However, less positive reviews state that the cereal has a gooey texture when they mix it with milk, and others say it has a cardboard aftertaste.

    Nutritional facts

    Sola Granola contains almonds, soy crisp, stevia leaf extract, and various extracts for different flavors.

    The table below describes some of the average nutritional facts for one serving of 60 g.


    Can I Eat Oatmeal On Keto

    Paleo Coconut Flakes Cereal Review (Low Carb & Gluten Free)

    Even though oats are packed with alot of health benefits, and have always been thought of as the healthiest breakfast, there are too many carbs in oatmeal for a keto or low carb way of eating.

    For instance in a 3.5 oz serving, which is 100 grams, it has 390 calories, 17 grams of protein, 56 grams of net carbs and 7 grams of fat. Those 56 net carbs would push you way over the top with carbs for the day.

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    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 youre following, how carbs make you feel in the morning, your preferences, your activity level, and what else youll 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 2540 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 .

    Is Catalina Crunch Paleo

    Catalina Crunch claims to be grain-free, but their cereal does contain prebiotic fiber from corn, which is technically a grain . So while Corn Fiber is keto, it isnt technically paleo.

    If you follow a paleo or grain-free way of eating, youll have to make the call on whether Catalina Crunch fits or if youd rather save it for an occasional cheat.

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    Nutrition Facts For Keto Cereal

    Nutrition information for 1 cup of cinnamon keto friendly cereal comes from the USDA.

    When comparing the nutrition facts between keto cereal and regular whole-grain cereal you may notice many similarities.

    If youre following the keto diet and looking for keto-friendly foods, you want items that satisfy your cravings without including more carbs than the keto diet recommends. Keto cereal, while good in theory, executes this goal poorly with its 17 grams of carbohydrates per cup. By comparison, the regular whole-grain cereal has 20.5 grams of total carbs.

    The keto cereal is a better source of fiber and protein than the whole-grain cereal, with 4 grams of fiber and 15 grams of protein versus 2.8 grams of fiber and 3.5 grams of protein.

    Regarding fat content, it’s no surprise that the keto cereal has a lot more fat than the whole-grain cereal, with 6 grams of total fat and 4 grams of saturated fat in a cup. The whole-grain cereal has 1.9 grams of total fat and less than 1 gram of saturated fat.

    Despite the encouraged fat content of the ketogenic diet, a 2020 review study published in Reviews in Endocrine and Metabolic Disorders found that the keto diet lowers total cholesterol and triglyceride levels. But, the authors of the review said more research is needed to better understand how the keto diet affects cholesterol and heart health.

    Read the food label of your keto cereal before adding it to the grocery cart to make sure it matches your nutrition goals.

    Starting Your Day With A High Fiber Breakfast

    Catalina Crunch Honey Graham Keto Cereal

    Fiber is an important part of a healthy lifestyle because it helps you feel full sooner and longer and minimizes the impact of carbs on your blood-sugar and insulin levels, making weight management easier. A high-fiber diet also reduces your risks for a host of ailments, including heart disease1, digestive disorders2, diabetes3 and certain cancers4. Of course, if regularity is your problem, fiber is your friend. All thats pretty impressive for something you dont even digest.

    Fibers only found in plant foods, and some plants are better sources than others. Although there are two kinds of fibersoluble and insolubleworrying about which kind youre getting might be more trouble than its worth. Most high-fiber foods have some of both, and both are good for you.

    According to the Institute of Medicine, women should get 21 to 25 grams of fiber a day and men 30 to 38 grams a day, so it behooves you to know where the big numbers are. And, it turns out, lots of those big numbers are in foods that are naturals for the most important meal of the daybreakfast. Use the morning meal to jump-start your fiber intake and youll find the recommended amount becoming a realistic goal.

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