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Is There Such a Thing as High Protein Cereal with Low Sugar?

Main image courtesy of 101 Cookbooks.

Lots of folks start their weight loss journey by examining their diets. Sometimes you don’t know you’re not consuming particularly healthy products until you actually step back and account for what you’re eating. After all, diet along with physical exercise are the best ways to lose weight and to keep it off for the long term. That means you’re going to have to make lifestyle changes that you can stick with.

A high protein diet is a proven way for you to not only nourish your body, but to help build and maintain lean muscle as you lose weight. That means upping your protein at each meal, including breakfast. And for folks looking for a great way to incorporate protein into the first meal of the day, why not try out a high protein low sugar cereal?

In today’s article, we’ll be discussing that and more, including:

  • Whether or not there are high protein and low sugar cereals easily available
  • The benefits of switching to a high protein cereal
  • Our favorite high protein low sugar cereals out there

Are there high protein cereals that have low sugar?

Can you really get both in a cereal?

6 bowls of cereal all filled to the brim with different kinds of ceareal
You can find cereals that have a good amount of protein without the excess sugar. Image courtesy of Kellogg’s.

If you’re like a lot of people, you really appreciate an easy breakfast in the morning. One that doesn’t require prep or clean up, and that can help you break your overnight fast with the right nutrients to start the day. Cereal has been the go-to breakfast food for us for years, and most people can remember really enjoying it first in their childhoods. But cereal definitely isn’t just for kids, as 70% of American households consume it for breakfast or a snack. With the wide variety available, there's cereal for everyone to enjoy.

But if you’re working on losing weight, you’ve got to consider what foods are best to help you reach your goals. If you want to include more protein in your daily routine, then you’re probably looking for options for breakfast as well. So, can you find high protein/low sugar cereal? The short answer is yes, there are high protein and low sugar cereals out there, you just need to know where to look!

The trouble with traditional cereals at the grocery store

It’s safe to say that not all cereals are created the same. Chances are you’re not still eating the same cereals that you did as a kid, as most of those are full of sugar and don’t contain the type of nutrients you need. The problem with most of the “healthy” cereals you see on the shelves at the supermarket is that they’re not that much different from cereals marketed to kids! They tend to contain way too much sugar, and are often made of ingredients like rice or corn, which aren’t very filling or nutritionally dense.

Cap n’ Crunch, Fruity Pebbles, and Cocoa Puffs aside, a majority of popular adult cereals also contain refined, highly processed carbs, which aren’t designed to keep you full and don’t offer your body a lot to use, besides overloading you on sugar.

Americans already consume too much sugar in their diet, let alone from a small bowl of cereal in the morning. The sugar amounts in some cereals may surprise you:

  • Quaker Real Medleys - 14 grams
  • Raisin Bran - 13.5 grams
  • Kashi Go Lean Crunch - 13 grams
  • Honey Bunches of Oats - 9 grams
  • Honey Nut Cheerios - 9 grams

That’s a lot of sugar per serving! This is why switching to a cereal that’s fortified with protein and takes out all the excess sugar is a great move for your diet. You can find cereals that have enough protein to keep you full for hours, so you’re not looking for a snack an hour or two after you’ve eaten. And if you tend to eat cereal as a snack, you can’t find an easier high protein and low sugar one that you can enjoy without the guilt.

The benefits of switching to a high protein cereal

Why switch to a high protein cereal?

A bowl of cereal with sliced strawberries on top
Stay fuller for longer with a high protein cereal. Image courtesy of SR Nutrition.

Ready to try out high protein and low sugar cereals? You’re not alone. And there are a lot of benefits to making the switch as you progress along in your weight loss journey.

  • Will fill you up faster. One of the best reasons to switch to a high protein cereal is that you can eat less of it and still feel full. That’s one of the major benefits of including protein in each of your meals, it is more nutrient dense, which means you don’t have to consume as much to still feel full. Protein also takes longer for the body to digest than carbs, so you’ll still feel satisfied long after you’ve eaten it. This is especially helpful for those folks who are looking to end their day with a calorie deficit to lose weight. Eating less but still feeling full is essential to losing weight and maintaining it in the long term.
  • Low calorie. High protein and low sugar cereals tend to be lower in calories than the traditional cereals at the grocery store. This is because your cereal isn’t full of unnecessary carbs or sugars to increase the calorie amount. Instead, it’s packed with low calorie protein that actually can be used by your body. Paying attention to the serving size of the cereal you’re eating will also help keep your calories in line with your goals. You can also opt to find a cereal that is individually portioned into the correct serving size so you don’t have to worry about measuring!
  • There are great flavors. High protein cereals come in all kinds of flavors, including those of some of your favorite cereals. Whether you love the taste of cinnamon, honey, or something with a little chocolate in it, lots of high protein cereals know this and have made some yummy flavors that don’t come with all the excess sugar and refined carbs of other cereals on the market.
  • Great on the go. While a lot of people enjoy cereal in the morning with some milk, you can also take high protein cereals on the go with you and eat them dry. Whether you pour them into a little baggie to have with you as a snack at work, or choose to get a variety that comes in portioned containers, this kind of cereal makes a great healthy snack that will keep you full until your next meal.

Our top high protein and low sugar cereals

Try out these cereals and you’ll get an easy, healthy option for breakfast or a snack

A box of WonderSlim Chocolate Peanut Butter Protein Cereal
A high protein low sugar cereal with peanut butter and chocolate? Yes please! Image courtesy of Diet Direct.

If you’ve had enough with cereals that are way too high in sugar and just don’t keep you full very long, then it’s time to try out high protein low sugar cereals! These options are designed to keep you on track when it comes to your weight loss journey, give you good options for breakfast or a snack, and still taste amazing!

If you love the flavors of chocolate and peanut butter, but don’t want the calories and sugar that typically come with them, then you’ve got to try out WonderSlim’s Low Carb Protein Cereal. You can have all the taste with none of the guilt when you opt to have this or the cocoa flavor for breakfast or a snack. Each single serving packet comes with 14-16 grams of plant based protein, 1 gram of sugar or less, 4 grams of net carbs, and just 120 calories. Did we mention that this cereal also contains 3 grams of fiber or less to help you feel full, without adding extra calories?

These crunchy o’s are perfect with a splash of milk, or right out of the portion controlled packet!

A box of BariWise Honey Nut Protein Cereal

Enjoy the classic combo of honey and nuts. Image courtesy of Diet Direct.  

Another fantastic choice when it comes to high protein and low sugar cereal is BariWise’s Low Carb Protein Cereal. If you miss your favorite cereals flavored with honey nut or cinnamon, then you’re definitely going to want to pick up this option. With 15 grams of protein, 1 gram of sugar or less, 6 grams of net carbs, and just 120 calories or less, this is an easy way to fill up in the morning, or when you need a snack. You won’t miss the sugar once you try these crunchy o’s!

Will you make the switch to high protein and low sugar cereals?

With lots of tasty, healthy options available, you have nothing to lose but the excess sugar and carbs!