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Ketogenic cereals are designed for people opting to reduce weight or have a healthy lifestyle. They are high in protein, fats, and fibers. But, they're low in carbohydrates. Ketogenic cereals are gaining more popularity due to their health benefits. While natural cereals are filled with carbohydrates and sugars, they can deteriorate your health, especially in the long run,  keto cereals can boost your health and overall well-being. There's an array of ketogenic cereals benefits, including boosting metabolism, helping you stay full for quite some time, being tasty, and reducing your chances of consuming foods that are high in sugars and carbs. In addition, ketogenic cereals are rich in nutrients, such as sodium, saturated fat, potassium, calcium, vitamin D, iron, and proteins.


What Makes a Great Ketogenic cereals or Keto Friendly Cereal?


High in Healthy Fats and Protein


You should consider buying ketogenic cereals that offer both protein and healthy fats. Based on science, foods rich in fat and protein will improve satiety, thus slowing down digestion. This will reduce your chances of consuming unhealthy foods between meals. There are other benefits of consuming protein, including hormone production, muscle growth, energy production, and immunity. On the other hand, the main functions of dietary fat include the transportation of fat-soluble vitamins and energy production. Some of the keto-friendly ingredients that boost protein content in cereals include milk proteins, seeds, nuts, and collagen. In addition, some of the ingredients that will add healthy fats include cocoa butter, coconut oil, seeds, nuts, and MCT oil.


Low in Net Carbs


Net carb is a major factor to consider when it comes to the keto diet. Carbs can kick you out of ketosis and elevate your blood glucose levels. To calculate the net carbs of a keto cereal, you need to subtract sugar alcohols and indigestible carbohydrates from the total number of carbs. Based on science, indigestible carbohydrates incorporate sweeteners, such as allulose and dietary fiber.


Healthy Keto-Friendly Sweeteners


Most natural cereals contain unhealthy sweeteners that can kick you out of ketosis. Keto cereal brands contain sugarless sweeteners. The main objective of sweeteners is to enhance the flavor of the product. Natural sweeteners, including monk fruit extract and stevia, are ideal for keto cereals because they are calorie-free. These sweeteners can support insulin sensitivity and improve antioxidant activity. Other keto cereals contain sweeteners like allulose, dextrose, maltitol, and polydextrose. These sugar-less cereals are low in carbs.


7 Ketogenic cereals or Keto-Friendly Cereals


1. Magic Spoon Cereal


Magic Spoon cereal is great for the keto diet because it's low in carbs. The selling points for this brand are gluten-free, low in carbs and sugar, high in protein, and keto-friendly. There are numerous flavors of the Magic Spoon Cereal, including cinnamon, maple waffle, blueberry, frosted, and cocoa. It contains 14 grams of proteins, 4 grams of net carbs, 140 calories, and 9 grams of saturated fats. In addition, it's free from sugar alcohol, added sugar, and artificial preservatives. You can pair Magic Spoon Cereal with fiber-rich keto foods, such as low-carb fruit, nuts, and seeds.


2. Perfect Keto Mallow Munch Ketogenic cereals


Perfect Keto Mallow Munch is a delicious ketogenic cereal bar that contains high-quality ingredients, such as vitamin E, milk protein, sea salt, and almond butter. You can choose between various sweeteners, including monk fruit extract, allulose, and stevia. A 90-calorie serving contains 6 g of fiber, 9 g of protein, 2 g of carbs, and 3.5 g of healthy fats. These healthy bars come in three distinct flavors: peanut butter, marshmallow, and chocolate.


3. Julian Bakery ProGranola


This is a unique ketogenic cereal because it contains Bacillus Coagulans. Based on research, this bacteria plays a significant role in enhancing your gut health. There are four nutritious seeds that makeup granola: sesame, pumpkin, flax, and chia. This brand is sweetened with natural sugars, including monk fruit extract. In addition, there are no artificial preservatives and artificial additives like colors. Each serving of Julian Bakery proGranola contains 97 calories, 2 g of net carbs, 12 g of dietary fiber, 12 g of protein, and 4.5 g of saturated fats. This keto cereal comes in five flavors, including vegan vanilla, peanut butter cluster, vanilla cinnamon cluster, primal peanut butter cluster, and espresso cluster.


4. Lakanto Keto Granola Ketogenic cereals


Lakanto Keto Granola is well known for producing fruit-based sweeteners. Recently, they're manufacturing ready-to-eat products and ketogenic granola. The main ingredient of this ketogenic cereal are sunflower seeds, coconut, chocolate chips, and almonds. Each serving of granola contains 150 calories, 2 g of carbs, 3 g of protein, 4 g of fiber, and 13 g of saturated fats. Lakanto Keto Granola comes in three flavors: chocolate crunch, cinnamon almond crunch, and berry crunch.


5. Perfect Keto Nola Bars Ketogenic cereals


Perfect Ketogenic Nola Bars are ideal snacks that won't spike your blood sugar labels. These bars are made with healthy ingredients, including dark chocolate, MCT oil, and nuts. Some of the sweeteners that are used in the manufacturing of the Nola Bars are allulose, monk fruit extract, and stevia. They don't have artificial preservatives, added sugars, fillers, or colors. A 140-calorie Nola Bar contains 6 grams of fiber, 2 grams of net carbs, 3 grams of proteins, and 12 grams of healthy fats. These bars come in peanut butter and coconut chocolate chip flavors.


6. NuTrail Keto Nut Granola Ketogenic cereals


Some of the foods that are incorporated in the NuTrail Keto Nut Granola are baking mixes, nut granola, and glazed pecans. Ingredients in this ketogenic cereal include coconut chips, pumpkin seeds, pecans, hazelnuts, natural flavor, monk fruit, and sunflower seeds. These ingredients are free from flavors, artificial colors, sweeteners, and preservatives. 160-calorie granola contains 5 g of proteins, 14 g of saturated fats, and 2 g of net carbs. They come in various flavors, including vanilla raspberry, cacao, cinnamon, vanilla strawberry, cinnamon pecan, and vanilla blueberry.


7. Catalina Crunch Cereal


This keto cereal or Ketogenic cereals isn't a great source of protein, but it's keto-friendly. It contains natural ingredients which are free from sweeteners, colors, and artificial flavors. A 110-calorie Catalina Crunch contains 9 grams of fiber, 5 grams of healthy fats, 11 grams of proteins, and 5 grams of net carbs. You'll find an array of flavors, including mint chocolate chip, dark chocolate, fruity, chocolate peanut butter, chocolate banana, and honey graham.


In conclusion, the ideal keto cereals are low in net carbs, high in healthy fats and proteins, and healthy keto-friendly sweeteners. You can pair your ketogenic cereal with healthy foods like low-carb fruits, yogurt, and cheese. Their numerous benefits include: they boost metabolism, are tasty, aid weight management, and are rich in healthy nutrients.  Click here to access Free Keto Diet Recipes and Meal Plans. 


Frequently Asked Questions

Can You Eat Corn on Keto?

Whereas corn is generally high in carbs and therefore not keto friendly, there are some ways to enjoy the sweet kernel on your low carb diet. Here are 3 examples:  1. Cook it with other vegetables. Add it to a garden salad or steam it with broccoli for a quick and easy side dish.  2. Use it as a replacement for flour in recipes. Try replacing half of the all-purpose flour in recipes with cornstarch or cornflour to keep things light and fluffy.  3. Make a keto version of popcorn. Combine 1/2 cup kernels, 1 tablespoon olive oil or butter, salt, pepper, and garlic powder in a large bowl and stir until evenly coated.

Is Edamame Keto or Ketogenic cereals?

Yes, according to some studies, including one published in the Journal of Agricultural and Food Chemistry, consuming edamame as part of your keto diet can be beneficial. In that study, researchers found that feeding rats a high-fat diet supplemented with 25% of their daily caloric intake from edamame resulted in improved glucose tolerance and decreased body weight compared to rats who didn’t consume any edamame. Another study published in the journal Nutrients showed that supplementing mice with 10% of their daily calorie intake from soybeans (edamame included) led to improvements in markers associated with heart health.

Is Tofu Keto Friendly?

Regarding the common question, “Is Tofu Keto?”, my answer is yes. Tofu is a high-fat, low-carbohydrate food that can be used as a keto friendly meal. It has a few health benefits, such as protecting against heart disease and cancer, and controlling weight. However, some people have concerns about the potential toxicity of tofu when consumed in large quantities.

Is Hummus Keto or Ketogenic cereals?

Hummus is a dip made from ground chickpeas, tahini (a paste made from ground sesame seeds), water, and salt. It can be served as a standalone appetizer or as part of a meze plate. Hummus is often labeled “keto-friendly” because it's relatively low in carbs and calories. However, there is some debate over whether or not hummus is truly keto-friendly.

Is Oat Milk Keto or Ketogenic cereals?

Oat milk is a great alternative to dairy milk when it comes to keto diet. It has a low-carb, high-fat content that makes it a healthy option for those following the keto diet. The downside is that oat milk doesn’t have as many health benefits as cow’s milk, making it less desirable for some people. However, if you are looking for an affordable and nutritious drink option on the keto diet, oat milk is worth considering.

Is Soy Sauce Keto?

Soy sauce is a popular condiment in many keto diets, but is it really keto-friendly? Let's take a look.  First of all, soy sauce is high in sugar. A tablespoon of soy sauce has 9 grams of sugar, which is more than half of the 22 grams of total carbs in a cup of black coffee. Even if you limit your soy sauce intake to just 2 tablespoons per day, that's still over 5 grams of sugar.

Second, soy sauce contains MSG. While MSG isn't technically carb-heavy like sugar, it can still mess with your blood sugar levels and cause weight gain or other health problems if you're sensitive to it. If you're trying to avoid processed foods and additives as much as possible on a keto diet, avoiding soy sauce with MSG would be the best way to go.


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