The Top 10 Sugar-Free Cereal Options of 2020

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Breakfast cereals are a well-liked, handy meal or snack for adults and youngsters alike.

Yet, many cereals are removed from nutritious, as they’re not solely low in protein and fiber but in addition excessive in added sugar.

Notably, excessive added sugar consumption is linked to an elevated threat of a number of persistent sicknesses, together with coronary heart illness, weight problems, and non-alcoholic fatty liver illness (1, 2, Three, four).

Additionally, consuming excessive sugar cereals can result in elevated blood sugar ranges in individuals with diabetes. Over time, these elevated ranges could permit the illness to progress, in addition to improve your threat of problems like coronary heart illness (5, 6, 7).

Nonetheless, quite a few sugar-free breakfast cereals can be found. Some are merely unsweetened, whereas others could comprise sugar substitutes like stevia, erythritol, or monk fruit.

They could also be good choices for the low carb, excessive fats keto weight-reduction plan — although it’s vital to notice that it’s best to preserve a cautious eye on the carb rely, as some sugar-free cereals are nonetheless excessive in carbs.

Healthline evaluated sugar-free cereals primarily based on the next standards:

  • style
  • ingredient high quality
  • the presence of synthetic components and preservatives
  • nutrient content material
  • their suitability for diabetes or the keto weight-reduction plan

Here are the 10 finest sugar-free breakfast cereals.

A observe on value

General value ranges are indicated under with greenback indicators ($ to $$$). One greenback signal means the product is slightly inexpensive, whereas three greenback indicators point out a better price.

Generally, costs vary from $zero.19–$1.47 per ounce, or $four.19–$44.48 per bundle, although this may occasionally range relying on the place you store and whether or not you purchase in bulk.

Pricing information

  • $ = underneath $zero.50 per ounce
  • $$ = $zero.50–$1.00 per ounce
  • $$$ = over $1.00 per ounce

Three Wishes Grain-Free Unsweetened Cereal

Price: $$$

Three Wishes is a cereal firm began by a pair in search of a wholesome cereal choice for his or her household.

Its Grain-Free Unsweetened Cereal is the perfect total choice attributable to its restricted quantity of components, nice toasted taste, and nutrient content material.

This grain-free cereal incorporates simply 4 high quality components — chickpeas, tapioca, pea protein, and salt. As a outcome, it’s vegan, fully sugar-free, and free of all main allergens. It’s additionally licensed gluten-free.

Moreover, it’s excessive in protein and fiber, each of that are linked to advantages for blood sugar management, urge for food regulation, and weight reduction (eight, 9. 10, 11).

Just 1 cup (47 gram) offers (12):

  • Calories: 146
  • Fat: Three grams
  • Carbs: 20 grams
  • Fiber: four grams
  • Sugar: zero grams
  • Protein: 11 grams

Three Wishes affords Three flavored choices as nicely, every of which incorporates simply four grams of sugar per cup (47 grams).

Shop for Three Wishes Grain-Free Unsweetened Cereal right here.

Barbara’s Shredded Wheat Cereal

Price: $

Shredded wheat is a traditional breakfast cereal made of crunchy wheat biscuits. While many manufacturers are coated in added sugar, Barbara’s Shredded Wheat incorporates only one ingredient — entire grain wheat.

Certified by the Whole Grain Council and non-GMO verified, Barbara’s Shredded Wheat is the perfect entire wheat choice because of its easy ingredient record and excessive fiber content material.

Regular consumption of entire grains is related to a decreased threat of a number of illnesses, together with coronary heart illness, stroke, sort 2 diabetes, weight problems, and sure cancers like colorectal most cancers (13, 14, 15, 16).

Furthermore, customers observe that these biscuits don’t get soggy too shortly with milk.

A single two-biscuit (51-gram) serving offers (17):

  • Calories: 170
  • Fat: 1 gram
  • Carbs: 41 grams
  • Fiber: 7 grams
  • Sugar: zero grams
  • Protein: 6 grams

Due to its comparatively excessive carb rely, this cereal will not be keto-friendly and could also be unsafe for individuals with diabetes, particularly when mixed with milk.

Shop for Barbara’s Shredded Wheat Cereal on-line.

Price: $$$

HighKey makes keto-friendly breakfast cereals, snacks, and baking mixes.

The keto weight-reduction plan is a really low carb, excessive fats consuming sample initially developed to deal with seizures in youngsters. It causes the physique to burn fats within the type of ketones.

The customary model of this weight-reduction plan limits carbs to 20–50 grams per day to maintain ketosis, a metabolic state through which your physique burns fats for gasoline as an alternative of carbs (18).

HighKey Protein cereal is available in 4 flavors — cinnamon, cocoa, frosted, and fruity. Each product incorporates lower than 1 gram of sugar per serving, has a restricted ingredient record, and is sweetened with pure sweeteners like erythritol, monk fruit extract, and allulose syrup.

Allulose is a really low calorie, low carb sugar substitute that’s discovered naturally in a couple of fruits and entire grains however typically manufactured in a lab. It’s usually acknowledged as protected and isn’t linked to any severe unwanted side effects (19, 20, 21, 22).

HighKey additionally affords some of the best protein cereals in the marketplace. Because their protein comes from milk protein isolate, their merchandise aren’t dairy-free or vegan. However, they’re gluten- and grain-free.

One cup (56 grams) offers (23):

  • Calories: 180
  • Fat: 10 grams
    • Saturated fats: eight–10 grams
  • Carbs: 11 grams
  • Fiber: Three grams
  • Sugar: lower than 1 gram
  • Erythritol: 12 grams
  • Allulose syrup: four grams
  • Protein: 20 grams

Shop for HighKey Protein Cereal on-line.

Price: $$

Kashi is famend for its entire grain breakfast cereals, in addition to different health-conscious meals.

Its 7 Whole Grain Puffs is one of the perfect sugar-free breakfast cereals for individuals with diabetes, because it’s low in carbs and energy however nonetheless offers ample fiber and protein.

This cereal is free of components and preservatives. It’s created from a mix of entire grains and seeds, together with sesame seeds, brown rice, rye, oats, buckwheat, triticale, barley, and purple wheat.

Due to their excessive fiber content material, entire grains are linked to diabetes advantages, resembling enhancements in blood sugar management, weight, irritation, and whole and LDL (dangerous) levels of cholesterol (24).

Only 1 cup (27 grams) offers (25):

  • Calories: 100
  • Fat: 1 gram
  • Carbs: 21 grams
  • Fiber: Three grams
  • Sugar: zero grams
  • Protein: Three grams

While this cereal doesn’t supply a lot taste by itself, you may add dairy or nondairy milk to bolster the style.

Shop for Kashi 7 Whole Grain Puffs on-line.

Price: $

Puffed rice has been uncovered to warmth and steam to create a puffy, mild texture and gentle taste. It’s generally used not solely in breakfast cereals but in addition dessert and snack bars for added crunch.

What’s extra, puffed rice is commonly very low in energy.

Nature’s Path Rice Puffs Cereal is one of the perfect low calorie, sugar-free choices as a result of it’s licensed natural and made solely with brown rice.

Since this cereal is produced in a facility that processes wheat, it could be cross-contaminated with gluten and isn’t the only option for these with celiac illness or gluten intolerance.

Just 1 cup (16 grams) incorporates (26):

  • Calories: 60
  • Fat: zero grams
  • Carbs: 13 grams
  • Fiber: 1 gram
  • Sugar: zero grams
  • Protein: 1 gram

While low in energy, this cereal can also be low in fiber and protein. Thus, it isn’t very filling by itself — although milk, soy milk, or Greek yogurt might help on this regard. You may mix it with one of the upper protein choices on this record.

Shop for Nature’s Path Rice Puffs Cereal on-line.

Price: $$$

Available in 4 flavors, Magic Spoon offers a sugar-free, low carb spin on children’ cereals.

Made with out synthetic components, its merchandise are additionally gluten-, grain-, and soy-free. While they aren’t vegan or dairy-free attributable to their milk protein, they’re loaded with wholesome protein.

Although many kid-friendly cereals comprise synthetic meals dyes, all of Magic Spoon’s merchandise use pure colorings like vegetable juice and turmeric.

They’re sweetened with a mix of sugar substitutes, together with monk fruit, stevia, and allulose.

One cup (37 grams) of Magic Spoon’s cereals offers (27):

  • Calories: 147
  • Fat: 5 grams
  • Carbs: 13 grams
  • Fiber: 1 gram
  • Sugar: zero grams
  • Allulose: eight grams
  • Protein: 15 grams

Magic Spoon is likewise keto-friendly. Each cup (37 grams) offers simply four grams of web carbs — the quantity of digestible carbs calculated by subtracting the grams of fiber and allulose from the full quantity of carbs.

Shop for Magic Spoon Grain-Free Cereal on-line.

Hot cereals like oatmeal and cream of wheat are fashionable choices, however many premade variations have added sugars.

As such, it’s finest to make your personal from components which can be free of added sugars and components, in addition to excessive in protein and fiber.

7. Nature’s Path Old Fashioned Original Rolled Oats

Price: $

Oatmeal is a traditional scorching breakfast cereal that’s wealthy in vital vitamins, together with protein, B nutritional vitamins, and a number of other important minerals (28, 29).

It’s additionally a superb supply of beta glucan, a sort of fiber linked to numerous well being advantages, together with improved intestine micro organism, decrease blood sugar ranges, and decreased LDL (dangerous) and whole ldl cholesterol (30, 31, 32).

While many manufacturers exist, Nature’s Path is one of the perfect as a result of its rolled oats are licensed natural and non-GMO verified. Best of all, their oats prepare dinner up right into a creamy texture with a powerful oat taste.

In addition to their Old Fashioned Original Rolled Oats, Nature’s Path affords quick-cooking and steel-cut oats — all of which comprise oats as the one ingredient.

One cup (230 grams) of cooked rolled oats offers (33):

  • Calories: 150
  • Fat: Three grams
  • Carbs: 27 grams
  • Fiber: four grams
  • Sugar: 1 gram
  • Protein: 5 grams

To make the quantity above, use half of cup (40 grams) of dry rolled oats and 1 cup (237 mL) of water.

Note that the small quantity of sugar is of course occurring.

Shop for Nature’s Path Original Rolled Oats on-line.

eight. Purely Elizabeth Original Ancient Grain Oatmeal & Hot Cereal

Price: $$

In addition to natural gluten-free oats, Purely Elizabeth Original Ancient Grain Oatmeal & Hot Cereal incorporates a handful of natural, nutrient-rich components, together with quinoa flakes and puffed amaranth, in addition to flax, hemp, and chia seeds (34).

These seeds are sometimes deemed “super seeds” as a result of they’re wealthy in fiber, plant-based omega-Three fatty acids, and a number of other important nutritional vitamins and minerals (35, 36).

Ready in simply 2 minutes, this scorching cereal has a slight nutty taste and creamy texture with a pleasing crunch.

Just 1 cup (230 grams) cooked offers (37):

  • Calories: 160
  • Fat: four grams
  • Carbs: 25 grams
  • Fiber: four grams
  • Sugar: zero grams
  • Protein: 5 grams

This scorching cereal is licensed natural and gluten-free, in addition to non-GMO verified.

Shop for Purely Elizabeth Original Ancient Grain Oatmeal & Hot Cereal on-line.

Granola is a typical breakfast meals that’s created from oats, nuts, seeds, oil, and a sweetener like brown sugar or maple syrup. It’s often baked till crispy and should function dried fruit as nicely.

Although most granolas aren’t nice for these attempting to restrict their sugar consumption, a couple of manufacturers use different sweeteners to create a sugar-free product.

Still, as granola will be excessive in energy, you need to be aware of your parts, particularly when you’re watching your weight.

9. Low Karb Keto Cacao Nut Granola

Price: $$$

Low Karb makes keto-friendly granolas and baking mixes utilizing prime quality components.

Its Keto Cacao Nut Granola is a scrumptious, sugar-free choice with a taste that resembles a nuttier Cocoa Krispies.

This granola has a restricted ingredient record that incorporates principally entire meals, together with almonds, sunflower seeds, pumpkin seeds, pecans, coconut chips, and butter. It’s flavored with erythritol, monk fruit extract, and cacao powder as an alternative of sugar.

A 1-cup (105-gram) serving offers (38):

  • Calories: 570
  • Fat: 51 grams
  • Carbs: 36 grams
  • Fiber: 12 grams
  • Sugar: lower than Three grams
  • Protein: 15 grams

Note that the sugars are naturally occurring.

You can pair one serving of this sugar-free granola with unsweetened almond milk or eat it by itself as a snack.

Shop for Low Karb Keto Cacao Nut Granola on-line.

10. Snaxly Keto Cinnamon Crunch Nut Granola

Price: $$$

Snaxly is one other keto-friendly granola model that prioritizes easy, prime quality components.

Grain- and sugar-free, Snaxly’s Cinnamon Crunch Nut Granola is made with almonds, sunflower seeds, pumpkin seeds, coconut chips, pecans, erythritol, monk fruit extract, butter, and cinnamon.

Just 1 cup (105 grams) offers (39):

  • Calories: 570
  • Fat: 54 grams
  • Carbs: 30 grams
  • Fiber: 12 grams
  • Sugar: lower than Three grams
  • Sugar alcohols: 12 grams
  • Protein: 15 grams

This cinnamon-flavored granola will get nice critiques for its scrumptious style and crunchy texture.

Shop for Snaxly Keto Cinnamon Crunch Nut Granola on-line.

A observe on availability

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When searching for sugar-free cereal, search for merchandise with brief ingredient lists that comprise principally entire meals and are free of synthetic colours, flavors, and preservatives.

To allow you to keep full for longer, attempt to decide on a cereal with at the very least Three grams of fiber and four grams of protein per 1-cup serving.

It’s additionally vital to concentrate to the serving dimension, as chances are you’ll discover that you simply devour multiple serving in a typical meal.

Finally, when you’ve got diabetes, do not forget that simply because a cereal is sugar-free doesn’t imply that it’s additionally low in carbs. If you eat cereal with dairy or nondairy milk, each of which likewise comprise carbs, make it possible for the full carb rely suits your allocations for a meal or snack.


When searching for sugar-free cereals, it’s best to select merchandise created from high quality components which can be excessive in fiber and protein.

Many breakfast cereals are excessive in sugar. Thus, discovering sugar-free choices will be particularly vital for people with diabetes or these on a low carb weight-reduction plan.

Today, a number of wholesome choices are in the marketplace.

In addition to selecting a sugar-free product, search for cereals which can be a great supply of filling fiber and protein.

Source hyperlink Weight Loss With Keto

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