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Monday, June 14, 2010

Best Cereal on a Low Carb Diet

I need a quick and simple breakfast that doesn't require any cooking on weekday mornings. These cereal's are my #1 choices on Jorge Cruise's Belly Fat Cure. Low Carb and low sugar Cereal also makes a great snack pack for the kids during or after school!

The trick is what you have with your cereal. On the BFC you cannot have Milk, whole or skim, as it has around 14grams of sugar in each cup. So how CAN you eat your cereal and stay low sugar? Really there are only three options: Eat it dry, with Unsweetened Almond Milk or with Unsweetened Coconut Milk. I prefer to have it dry, just because in the beginning I didn't really like the other alternatives.

Post Shredded Wheat Original Spoon Size Cereal, 16.4 oz (Pack of 6)Shredded Wheat - There are several brands (Post, generic store brands, Trader Joe's, etc) that all have about the same S/C Value. Just be sure you don't get the frosted or fruity kind! I have this for breakfast quite a bit. I get the Mini Shredded Wheat and stock up when they are on sale or I can find the double packs. My kids and Husband will eat this too. It is the lowest Sugar/Carb cereal that is widely available and a handful makes for a great snack on the run.
Sugar: 1  Carbs:  40  Fiber: 6   S/C Value: 1/2 for 1 Cup 
Uncle Sam Toasted Whole Wheat Flakes & Flaxseexd Original Cereal, 10-Ounce Boxes (Pack of 6)
Uncle Sams
- This is a great crunchy cereal loaded with flax seeds! My local grocery chain and Whole Foods carries them, as does Trader Joe's at a much lower price ($2.50). The best part of this cereal is the outstanding Fiber count. It has 9 grams of Fiber per serving and feels filling. It is also good as a granola substitute, over an Amazing Grass or Jay Robb shake. This is a staple for me on the Belly Fat cure and I pack for vacations to make sure I get my fiber and a good start to the day.
Sugar: 0  Carbs:  38  Fiber: 10    S/C Value: 0/2 for 3/4 Cup

Erewhon Crispy Brown Rice Cereal, Gluten Free, Organic, 10-Ounce Boxes (Pack of 6)Erewhon Crispy Brown Rice - I haven't tired this one, although I have seen in it stores. It's Fiber count isnt so impressive and I like the other cereal options so much for now. It is listed in the Belly Fat Cure book though, so I thought it was worth pointing out. It looks a little like Rice Krispies. 
Sugar:  0  Carbs: 25    Fiber: 0   S/C Value: 0/2 for 1 Cup

Enjoy Life Foods Gluten Free Perky's Crunchy FlaxPerky's Crunchy Flax - This cereal isn't mentioned in Jorge's book and I found it in a local specialty store, but I really like it and it fits into the BFC plan perfectly. It is different than all the other cereal, and is tiny puffed balls. The brand, Enjoy Life, is dedicated to being Nut and Gluten Free. This cereal is great and I could see using it in other recipes as well. The Carb count is a little high, so I just add slightly less than a whole serving to make it fit into BFC. The one box I bought disappeared really quickly, once my Husband found it! Sugar: 2  Carbs: 40   Fiber: 6    S/C Value: 2/2 for 3/4 Cup

Cheerios Cereal, 14-Ounce Box (Pack of 4)Cheerio's - Good old fashioned Cheerio's is everywhere, so it's easy to find. Just make sure it is the plan varity, not Multigrain, Honey or another type. Only the plain ones are good. I personally never have this on the BFC, but I serve it to the kids as a low sugar breakfast option.  
Sugar: 1  Carbs: 20   Fiber: 3   S/C Value: 1/1 for 1 Cup

Corn Flakes Cereal Individuals, 0.81-Ounce Boxes (Pack of 70)
Corn Flakes - This is my kid's favorite low sugar cereal, but I don't have it myself. While it has a really good S/C Value, the fiber is very low and we can do better. Again, it has to be the plain varity, no frosted flakes here! 
Sugar: 2  Carbs: 24   Fiber: 1   S/C Value: 2/1 for 1 Cup


  1. Thanks Amber, All your recommendations really help me. :-)

  2. I really have given up cereal, as I did not like it with either of the allowable milks, and eating it dry doesn't have any appeal. I would rather have eggs, bacon, and toast. Or oatmeal and bacon, which has become my new favorite. I also have learned to prolong my breakfast enjoyment with a large cup of coffee with cream.

    Breakfast is my favorite meal of the day.

  3. Thanks Rosalie, I enjoy reading your blog too! So happy for your success!!

    Deb - Im with you on the coffee & cream. That is really my bfast and the Uncles Sams or Shredded Wheat is my just my fiber. I had oatmeal for bfast the first 6 months on the BFC. Ill go back to it in the winter or when I get bored again!

    Thanks for your comments ladies!

  4. Hi Amber,

    I was happy to see Cheerios on this list. I usually have an omelet or b-fast sandwich, but I do occasionally like some cereal. I like the Uncle Sams, but a little variety doesn't hurt!

  5. The Almond milk I bought today does not say unsweetened, but it is 7g sugar per 1 cup. I just use 1/2 a cup with cereal. Making it 3/2

  6. Ensure that your diet program features a large amount of vegetables, fruits, whole grain products, seafood, and low fat dairy foods. As well as, drink a great deal of water on a regular basis. nutrisystem fast 5 kit at walmart

  7. All of these have way too many carbs for me to eat at one meal! I searched for low carb cereals and yours came up. Not for me!