These Low-Sugar Cereals Will Still Satisfy Your Fruity Pebbles Cravings
These Low-Sugar Cereals Will Still Satisfy Your Fruity Pebbles Cravings
So, you're a self-described cereal lover, but you have no idea where to find healthy, low-sugar cereal options. Sigh. But what about when that post-dinner craving for something crunchy and slurpy sneaks up on you? Well, for one thing it'd be nice to know which cereals won't send your sugar levels through the roof, amirite?
The first thing to note is that while cereal can be consumed at any time of day, excess sugar first thing in the morning is a bad idea, says Kristin Kirkpatrick, a registered dietician at the Cleveland Clinic. “When we start the day with a flurry of excess sugar or refined carbohydrates, we put our body on a sugar and insulin roller coaster,” she notes.
The sugar in cereal will inevitably lead to a blood sugar spike that will then cause a significant drop in energy levels. But, wait—it's not over yet. When your energy plummets after a sugar high, you will inevitably seek out more and more in a search for energy as the day progresses.
If you'd rather *not* stand in line for that particular attraction but still want to enjoy cereal, Kirkpatrick recommends looking for brands that contain less than 5 grams of sugar. “What also matters is where on the ingredient list sugar falls (hint: later is better) and how much fiber is in the cereal,” explains Kirkpatrick, adding that more fiber = slower absorption of sugar, which keeps your blood sugar levels in check.
Another factor to consider when choosing a cereal? Pick one that consists of 100 percent whole grains. While many cereals will tout this information on the front of the box, it’s definitely worth double-checking the ingredients list to confirm it *really* does contain whole grains, says Kirkpatrick.
Don't forget that a bowl of cereal likely comes with a serving of milk, so make sure to also account for any sugar in your preferred beverage, including dairy-free options, like oat, almond, and coconut. An 8-ounce glass of whole cow's milk, for instance, contains 12 grams of sugar, while the same-sized serving of unsweetened almond or coconut milk contains zero grams.
Ready to find some still-delicious, healthier cereals to fuel your bowl-and-spoon affection? Keep these low-sugar cereal options in mind.
1) Magic Spoon Cereal
Magic Spoon
amazon.com
$43.99
If you feel nostalgic for your Fruity Pebbles days, Magic Spoon is the way to go. They have options that are very similar to all of your favorite brands from childhood, including cocoa, fruity, frosted, and peanut butter. Bonus? Their cereals have zero—yes, zero—grams of sugar.
Per serving: 110 calories, 4.5 g fat (10 g carbs, 0 g sugar, 120 mg sodium, 1 g fiber, 11 g protein
2) One Degree Sprouted Brown Rice Cacao Crisps
One Degree Organic Foods
amazon.com
$39.99
Not only is One Degree's chocolate-y cereal low in sugar compared to other options, it actually tastes better. That's because the cacao in the cereal still gives you that chocolate flavor you're craving, without tasting fake or overly sugary.
The brand uses coconut palm sugar and cacao for natural flavoring, as well as brown rice puffs, which are a good source of fiber, keeping you satisfied 'till lunch.
Per serving: 140 calories, 1.5 g fat (0 g sat), 29 g carbs, 10 g sugar, 120 mg sodium, 2 g fiber, 2 g protein
3) Three Wishes Cereal
Three Wishes
amazon.com
$8.98
Calling all Cinnamon Toast Crunch lovers! This cereal's ingredients include pea protein, cinnamon, and natural flavors, as well as chickpea flour for a protein-packed fiber boost.
You'll also notice cane sugar and monk fruit are used for a bit of sweetness, but Three Wishes' option has much less sugar than traditional cereals (just 3 grams a serving).
Per serving: 120 calories, 2 g fat (0 g sat), 18 g carbs, 3 g sugar, 100 mg sodium, 3 g fiber, 8 g protein
4) HighKey Low Carb Keto Cereal
HighKey
amazon.com
$11.79
If chocolate cereals are your jam, this spin on Cocoa Krispies will be your new favorite a.m. meal. It’s also gluten-free, so it's a solid option if you’re trying to limit your intake or avoid it altogether.
Then again, you might just also want a crunchy chocolate treat and, if that's the case, you've got dessert on your hands.
Per serving: 90 calories, 5 g fat (4 g sat), 11 g carbs, 0 g sugar, 25 mg sodium, 3 g fiber, 10 g protein
5) Kashi Honey Toasted Oat Cereal
Kashi
amazon.com
$11.22
Hello, healthy upgrade for Honey Nut Cheerios-lovers! This cereal is packed with whole grains and fiber, thwarting hard-to-miss stomach growls during your morning meeting. They also have a satisfying crunch and honey-forward pop of sweetness that will definitely satisfy even the pickiest cereal-lover.
Per serving: 150 calories, 2.5 g fat (0 g sat), 18 g carbs, 7 g sugar, 70 mg sodium, 5 g fiber, 4 g protein
6) One Degree Sprouted Corn Flakes
One Degree Organic Foods
amazon.com
$39.99
Sugar-packed corn flakes may taste "grrreat!" at first bite, but check in with Tony the Tiger mid-morning and it's like he's in sugar crash mode. On the flipside: These cornflakes from One Degree, which are made from sprouted grains, and are completely gluten-free and organic, too.
Per serving: 170 calories, 1.5 g fat (0 g sat), 36 g carbs, 2 g sugar, 105 mg sodium, 3 g fiber, 3 g protein
7) BariWise Low-Carb High Protein Cereal
BariWise
amazon.com
$14.99
This cereal from BariWise packs a protein-filled punch that will keep your energy up for hours. Bonus for those can't-think-'till-coffee mornings? The box portions out serving sizes so you never have to worry about overpouring.
Per serving: 113 calories, 3 g fat (0 g sat), 8 g carbs,
8) Barbara's Shredded Wheat Cereal
Barbara's
amazon.com
$35.38
This shredded wheat cereal breaks down in liquid, so while two biscuits may not sound like a lot, give 'em some time with milk and you'll find they're super filling. This option from Barbara's is packed with fiber and protein while containing zero sugar, making it the perfect morning nosh.
FYI: This cereal doesn’t have a strong flavor, so it might be best paired with a sliced banana.
Per serving: 140 calories, 1 g fat (0 g sat), 32 g carbs, 0 g sugar, 0 mg sodium, 5 g fiber, 4 g protein
9) Forager Project Organic Gluten-Free Breakfast Cereal
Forager Project
amazon.com
$27.95
This four-pack from Forager includes two boxes of the chocolate flavor and two boxes of the cinnamon flavor—and both are truly tasty. But the cereals are also low in sugar and sodium, so they're a top choice for those hoping to manage their cholesterol as well.
Per serving: 110 calories, 1 g fat (0 g sat), 26 g carbs, 4 g sugar, 5 mg sodium, 4 g fiber, 4 g protein
10) Love Grown Chocolate Power O's
Love Grown
amazon.com
$30.39
This gluten-free chocolate cereal might be deceiving at first glance (read: chocolate = sugar). But at 9 grams of sugar per serving, it's a happy middle ground when you want something that *feels* indulgent but doesn't clock high on the sugar meter.
Plus, ingredients like navy, lentil, and garbanzo beans make it a protein- and fiber-packed option.
Per serving: 130 calories, 1.5 g fat (0 g sat), 27 g carbs, 9 g sugar, 80 mg sodium, 4 g fiber, 4 g protein
Some of them even contain chocolate.