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The Best Keto Breakfast Cereal?
Is there such a thing as keto breakfast cereal?
The ketogenic diet, commonly called the keto diet, is a low-carbohydrate, high-fat eating plan that has gained popularity for its potential health benefits, including weight loss and improved energy levels.
The core principle of the keto diet is to shift the body’s metabolism from relying on carbohydrates for energy to burning fat, a state known as ketosis. This is achieved by drastically reducing carbohydrate intake and significantly increasing fat consumption, encouraging the body to utilize stored fat as its primary energy source. Additionally, moderate protein intake is crucial to support muscle maintenance while preventing the conversion of excess protein into glucose.
Adhering to these dietary guidelines can help individuals experience increased mental clarity, better blood sugar control, and sustained energy throughout the day.
Common keto breakfast choices often include eggs, which are a versatile and nutrient-rich option. Avocados are another popular item due to their healthy fats and creamy texture.
But what if your breakfast of choice is a bowl of crunchy cereal with cold milk? Or a yogurt bowl?
Before we answer that, let’s have a quick recap on all things keto.
Understanding the Keto Diet
The ketogenic diet seeks to leverage our body’s natural ability to use fat for fuel rather than carbohydrates. In a traditional diet, carbohydrates are converted into glucose, which then serves as the primary energy source. However, by significantly reducing carbohydrate intake—typically to about 5-10% of total daily calories—the keto diet shifts the body’s metabolic focus. This reduction in carbs leads to a decrease in insulin levels, prompting the liver to produce ketones from stored fat. These ketones then become the main fuel source for the body, particularly benefiting the brain, which functions efficiently on ketone bodies.
The key to achieving and maintaining this metabolic state, known as ketosis, is to consume high amounts of healthy fats, such as those found in avocados, nuts, and oils while maintaining moderate protein intake to support muscle health and reduce the risk of converting protein to glucose.
Importance of low-carb, high-fat foods
Low-carb, high-fat foods are fundamental to the ketogenic diet as they play a pivotal role in helping individuals reach and stay in ketosis. Consuming these foods ensures that carbohydrate intake remains minimized, allowing the body to efficiently transition into burning fats for energy.
This shift not only promotes fat loss but can also lead to improved mental focus and a steady supply of energy throughout the day. High-fat foods like avocados, nuts, seeds, and oils are rich in essential fatty acids and nutrients that support overall health. Moreover, these foods help satiate hunger and reduce cravings, making it easier to adhere to the diet. By prioritizing these foods in your meals, you can boost the benefits of the keto lifestyle and maintain your body’s energy balance effectively.
Cereal and Its Nutritional Profile
Unfortunately, most breakfast cereals would be off the table for those on a keto diet. Traditional cereals are often associated with high carbohydrate content.
Typically made from grains such as wheat, corn, oats, or rice, they are often processed to varying degrees. Although fortified with vitamins and minerals to enhance their nutritional value, such as B vitamins, iron, and calcium, they can also contain added sugars and artificial ingredients, which increase their carbohydrate count significantly.
Many cereals are relatively low in protein and healthy fats, making them a less desirable option for those following a ketogenic diet.
On average, a typical serving of cereal can contain anywhere from 20 to 50 grams of carbohydrates, depending on the brand and type. This is primarily due to the grains and sugars present in these foods. In contrast, the ketogenic diet generally limits carbohydrate intake to around 20 to 50 grams per day to maintain ketosis.
Therefore, consuming just one serving of traditional cereal could easily surpass the daily carb allowance for someone on a keto diet. This stark difference in carbohydrate content highlights the importance of meticulously choosing foods and often finding low-carb alternatives that fit within the keto guidelines while still providing essential nutrients.
But by planning breakfast carefully, those following a keto lifestyle can avoid disrupting their nutritional goals and ensure they stay within the desired macronutrient ratios.
Offsetting fibre against carbs on the keto diet
Don’t forget to offset your fibre though.
On a keto diet, the focus is on net carbs—the total carbohydrates minus dietary fibre. This is because fibre is a form of carbohydrate that the body cannot fully digest, which means it doesn’t cause a rise in blood sugar levels. Therefore, when calculating carb intake, subtract fibre from their total carbohydrates to find the net carbs.
For example, if a food item has 15 grams of total carbohydrates and 5 grams of fibre, the net carbs would be 10 grams. This approach allows for more flexibility in food choices, enabling dieters to incorporate foods like vegetables, nuts, and seeds, which are high in beneficial fibres but do not significantly impact net carb counts.
Understanding and effectively using this technique helps those on a ketogenic diet enjoy a more balanced and nutritionally complete diet while adhering to the low-carb requirements essential for achieving and maintaining ketosis.
Think of it as a bonus point. An added benefit to increasing your fibre intake.
Keto-Friendly Cereal Options
Finding suitable cereal alternatives can be a game-changer for breakfast enthusiasts. Keto-friendly cereals are designed to deliver the crunchy, satisfying experience many crave in the morning without derailing the low-carb goals intrinsic to the diet.
Our keto granola comes in two delicious flavours; cinnamon or blueberry.
Unlike traditional cereals, these alternatives focus on using low-carb ingredients such as nuts, seeds, coconut, and high-fibre grains, ensuring they are low in carbohydrates yet rich in flavour and nutrition as well as that all-important crunch.
Considerations for selecting keto-friendly cereals
- Carbohydrate Content: Always check the nutritional label for the total carbohydrate content and aim for cereals with the least amount possible to maintain ketosis without exceeding your daily carb limit.
- Ingredients: Opt for cereals made from low-carb ingredients like almond flour, coconut, flaxseeds, and chia seeds. Avoid products with hidden sugars or high-glycemic components that can spike insulin levels.
- Fiber: High-fiber cereals can be beneficial as they help you feel full longer and improve digestion. Look for cereals rich in dietary fibre to support your digestive health while on a keto diet.
- Protein Content: A higher protein cereal can be advantageous as protein is essential for muscle maintenance and energy. Balance your intake to ensure you’re getting enough protein alongside your carbohydrate restrictions.
- Artificial Sweeteners: Be wary of cereals that use artificial sweeteners. While they may keep carbohydrates low, some sweeteners can cause digestive discomfort or cravings. Natural sweeteners like stevia or monk fruit are generally better choices.
- Flavour and Variety: Find flavours that you enjoy to make your meals more satisfying. Experimenting with different options can help keep your diet interesting and enjoyable, making it easier to stick to your keto routine.
Balancing Breakfast on Keto
Combining keto cereals with other breakfast components is crucial for creating a balanced and satisfying meal that supports your dietary goals. While keto-friendly cereals offer a handy low-carb option, integrating them with nutrient-dense ingredients helps ensure you’re getting a well-rounded meal.
Tips for a balanced, satisfying keto breakfast
- Add Healthy Fats: Incorporate healthy fats like avocado, nuts, or seeds to enhance satiety and provide energy. These fats can be mixed directly into your cereal or enjoyed on the side.
- Include Protein Sources: Pair your cereal with protein-rich foods such as eggs, Greek yogurt, or cottage cheese. This combination helps maintain muscle mass and increases feelings of fullness.
- Use Low-Carb Milk Alternatives: Opt for low-carb milk alternatives such as almond milk or coconut milk, which complement keto cereals without adding unnecessary carbs.
- Incorporate Vegetables: Sneak in some low-carb vegetables like spinach or kale for added nutrients. They can be blended into smoothies or lightly sautéed on the side.
- Stay Hydrated: Start your day with a glass of water or herbal tea to stay hydrated, which is crucial for overall health and aids in digestion.
- Plan Ahead: Prepare your breakfast the night before to save time in the morning and ensure you have all the necessary components for a satisfying meal.
- Mind Portion Sizes: Monitor your portion sizes to maintain calorie control and prevent overconsumption, allowing you to achieve your dietary objectives effectively.
Incorporating these tips into your morning routine can transform your keto breakfast from mundane to magnificent, ensuring you start each day on the right foot. Remember, the key to a satisfying keto breakfast lies in variety and preparation. So, take the time to explore different flavour combinations and ingredients.
Enjoyed this read? Find out more about what makes a healthy breakfast.
Explore our full range of healthy cereals.
This article was reproduced on this site with permission from operafoods.com.au the “Healthy Cereals Supplier”.
See original article:- The Best Keto Breakfast Cereal
Is There Such a Thing as Gluten Free Granola?
Gluten free granola is just one example of a free-from product where you just think ‘Well surely that’s obvious”. But when it comes to products with certain dietary requirements such as vegan or gluten-free, there is often more to it than meets the eye. In this article, we look at the things you need to consider when shopping for gluten free granola.
Gluten and Granola
The key ingredients in granola generally include grains (including but not limited to oats) some form of sweetener such as honey or brown sugar, and a variety of mix-ins such as nuts, seeds and dried fruits. Finally, many granola recipes include a bit of oil or another form of fat to help achieve that appealing crispy texture when baked.
Gluten grains in granola
Sometimes your granola may contain one of three gluten-containing grains, such as wheat, rye, or barley, with wheat being the most likely. Usually, it would be in the form of flour to help create those all-important crunchy clusters, or bran to help boost the fibre content.
Oats in granola
Oats are pretty much non-negotiable in a traditional granola recipe. And whilst oats are fairly benign in terms of gluten content, they may cause sensitivity issues in some people.
The first is the possibility of cross-contamination with gluten-containing grains. So unless your oats are certified as gluten free, then they may contain trace amounts of gluten.
The second is the contentious subject of gluten proteins in oats. Whilst oats do not contain the same gluten proteins as wheat, they do have their own glutens known as avenins. These have been shown to cause sensitivity in some people.
Find out more about this in our article ‘are oats gluten free?’
Labelling and gluten free certification
The final thing to consider is whether your granola carries gluten free certification. For some, it is a choice. For others, such as coeliacs or those with high levels of sensitivity, traces of gluten are a definite deal breaker. It’s important to read labels carefully or choose brands that explicitly state they are gluten-free to ensure you’re avoiding gluten in your granola.
You can find out more about food labelling in our introduction to gluten free food
Gluten Free Granola
Yet thankfully, none of this means that granola is off the menu. Gluten-free granola moves away from traditional ingredients that may contain gluten, focusing instead on elements that offer the same satisfying crunch without the gluten.
The base typically includes certified gluten-free oats, a crucial distinction as these oats are carefully processed to ensure there’s no cross-contamination with gluten-containing grains. The sweetener used remains the same – honey or brown sugar – and the mix-ins continue to be varied and customizable. Nuts, seeds, and dried fruits are naturally gluten-free and add both texture and flavour. Puffed quinoa or buckwheat groats may also be used for added crunch and nutrition.
Again, reading labels or choosing trusted gluten-free brands becomes essential when selecting these ingredients to ensure they have not been processed in facilities where cross-contamination could occur.
Granola without Oats
For those who prefer to avoid oats altogether, there is now a growing number of alternatives that are made without oats. In order to retain the classic characteristic of crunchy clusters no oat granola may contain a gluten-free grain flour such as rice flour, as well as popular alternatives such as quinoa or buckwheat.
You might like our award-winning Maple Nut Crunch Gluten Free Granola.
Or if your on a Keto Diet then consider one of our Keto Friendly Granola. Our Keto Granolas like Almond Cinamon are also Vegan and Gluten Free
Grain free granola
And then there is grain-free granola, made without the addition of grains of any kind. These types tend to focus heavily on pseudograins and seeds, as well as dried fruit, and have a looser less clumpy texture.
If you are interested in the concept of a grain-free diet, read our article about why going grain-free may be the answer to gluten free.
Is Paleo granola gluten free?
Yes, Paleo granola is gluten free, and also grain-free.
You might like our Crisp Apple Paleo Gluten Free Granola which is grain-free.
As we have seen, cereal is not necessarily off the menu for those on a gluten free diet. Why not explore our range of gluten free cereals today?
This article was reproduced on this site with permission from operafoods.com.au the “Gluten Free Granola Manufacturers”.
See original article:- Is There Such a Thing as Gluten Free Granola?
Can you eat granola on keto?
We all know that cereals are carbs, right? And that carbs are the enemy of ketosis. But can you eat granola on keto?
What is the keto diet?
Keto is short for ketogenic. The keto diet is a very low-carb, high-fat diet that may help you lose weight and benefit your health.
How does the keto diet work?
As the name suggests, the aim of the keto diet is to put your body in ketosis. A metabolic state that enables the body to become more efficient at burning fat for energy, ketosis is said to reduce blood sugar and regulate insulin levels. In ketosis, your body uses fat for fuel instead of carbohydrates, yet normally the metabolism relies on glucose for energy. Limiting intake of carbs reduces the availability of glucose, causing the metabolic pathways to shift direction and burn fat for energy instead.
Keto macros
The principles behind keto are not quite as simple as just reducing carbs. Successful ketosis relies on a ratio of macronutrients that will not only be slightly different for each individual but will also alter over time and according to changing variables. Measuring the macronutrients of carbs, protein and fat ensures optimal calorie intake but also affects the equilibrium of ketosis. You can start your keto diet on a certain ratio but from there it is all about observation and fine-tuning.
The standard ratio for keto is 10% carbs, 20% protein, 70% fat. Guidelines recommend levels between: 5-10% carbs, 15-30% protein, 60-75% fat.
Although foods are generally classed in groups according to the main macronutrient, most (if not all) foods contain a proportion of each. So, when calculating, the entire macronutrient composition must be taken into account.
How many carbs per day on keto?
To get from a percentage to a usable measurement, such as grams, you need to do some calculations based on your overall daily calorie target. You also need to know that carbs provide 4 kcal energy per gram.
For instance, on 2000 kcal a day, 10% carbohydrate would be 200 kcals. Divide 200 by 4 and you get a carb goal of 50g per day. When calculating carbs, you need to use the figure for net carbs, as oppose to total carbs. The numbers for net carbs do not include fibre, as this is not absorbed by the body and therefore provides no energy. On the other hand, the numbers for total carbs include the grams of fibre.
Healthy fats for keto
A successful keto diet is as much about quality as it is quantity. A diet based around whole natural foods, with a focus on nutrient density and macronutrients is as important on keto as any other eating plan.
Whilst saturated fats are accepted as vital sources of nutrients, there are a wide range of plant-based fats that support overall health. Nuts and seeds, and their derivative oils, as well as coconut oil and olive oil are all healthy fats for a keto diet.
How much protein on keto?
It can be easy to get too much protein on a keto diet. When you eat too much protein it may inhibit ketosis as the body can convert amino acids (the building blocks of protein) into glucose. As protein releases the same amount of energy as carbohydrates, the calculation for optimal intake is the same. Again, nuts and seeds are recommended sources on the keto diet. A pretty much perfect food, they are low in carbohydrate, and high in protein as well as healthy fats.
Did you know that almonds are one of the most versatile nuts for a keto diet?
Keto breakfast
Breakfast is hard enough when you are gluten-free, but low-carb? A potential minefield.
Nutritionally speaking, the best foods for a healthy breakfast are believed to be grains, dairy and fruit, and the benefits of cereal and milk are widely accepted. Eggs are the go-to ingredient for a keto breakfast, closely followed by pork products such as bacon and sausages. But what if you want a keto breakfast with no eggs? What if you are mindful of saturated fat and excess protein? Not to mention sodium. It’s an Atkins nightmare all over again. And then there is time. Or not. Very few people can manage to cook, let alone eat, a hot meaty breakfast before heading out the door in the early morning. Sure, where there’s a will there’s a way but that’s why breakfast cereal was invented yeah? Convenient, crunchy, and easy on the digestion.
Keto cereal
Breakfast cereal is generally made from grains. Aka cereals. Aka carbs. Which of course are a big nay-nay for the fat-burning bod.
What cereal can you eat on the keto diet?
Some breakfast cereals are lower in carbs than others yet will still use up your entire weekly carb allowance in one glorious bowl. The market has got wiser as far as individual dietary preferences are concerned and the available range is far wider than it once was. You do need to check your labels carefully though. Grain-free is your best bet, but may come with whopping amounts of sugar. Better still would be a breakfast cereal labelled keto. Imagine that 😉
Can you eat granola on keto?
The short answer is pretty much no. But keto granola does exist. Based on nuts and seeds, with a handful of healthy fat thrown in, keto granola is just the thing for a cold and crunchy keto breakfast.
Try Almond Blueberry Keto Granola which is also a Gluten free Vegan granola. Check out our article ‘muesli vs granola’ for a comparison of the two.
Can you have milk on a keto diet?
But what about the milk? It is that combo of cold cold milk and crunchiness that makes granola such a lovely thing. Can you have milk on a keto diet?
Dairy milk, from cows or goats, might be chock full of nutrients including protein and fats, but they also come with a moderately high amount of carbs. One cup of cows milk has 12g net carbs. Goats milk has marginally less.
And it is not just dairy. Many alternative milks come with a ton of carbs too. Oat milk (unsurprisingly) has 17g net carbs per cup. Rice milk is even higher at 21g.
Also unsurprisingly, almond milk is THE milk of choice for keto, with just 1g of carbs per cup. Yay. If you make your own almond milk it tastes better and has no sweeteners of fillers that you didn’t put there yourself.
What about keto-friendly fruit?
A bowl of granola needs a bit of fruit, but unfortunately this is also a keto minefield. Our advice is to go for berries, some of the lowest carb fruit around. At between 6-9g carbs in half a cup of raspberries, strawberries, or blueberries, they certainly aren’t for everyday but make an excellent nutrient boost to breakfast a few times a week.
Watch out for our keto granola coming soon…
In the meantime, check out our other low sugar granola or buy healthy cereals at wholesale prices from our online bulk food store.
This Article was reproduced with permission from Opera Food’s article:- “Can you eat granola on keto?” dated 22nd June 21