Food

Celebrate 2019 National Cereal Day on Keto

Celebrate 2019 National Cereal Day on Keto

March 7 is National Cereal Day. Get your bowl ready because today marks the day America’s most popular breakfast food was born. It’s the perfect time to satisfy your cereal cravings. It doesn’t matter if you’re on a ketogenic diet because we’ve rounded up some nutritious and tasty keto cereal ideas.


National Cereal Day

Cereal is a well-loved breakfast food in America and many countries worldwide. This makes March 7 a day to remember. People celebrate National Cereal Day in different ways. Some treat themselves to a classic homemade cereal while some go for a store-bought box. Some get a little more creative by combining milk and popcorn which is a cereal grain.


History of National Cereal Day

What makes National Cereal Day interesting is its history. During the 1800s, people ate a meat-heavy diet. Refrigerating food wasn’t practiced yet, and so families smoked, salted, and dried meat. Such meat included pork, beef, and cattle [1]. This meat-based diet caused gastrointestinal issues.  

In 1863, James Caleb Jackson, a vegetarian, invented the first-ever dry cereal that consisted of dense bran nuggets. The cereal nuggets were hard to chew, and so people had to soak them overnight in milk to make them softer. It was John Harvey Kellogg, a nutritionist, and health activist, who made a better version of cereal made of biscuits of oats, wheat, and corn. We now recognize this cereal to be Kellogg’s Corn Flakes.


Cereal Fun Facts

Now that you know the interesting history of cereals, let’s dive into some fun facts...


1. Cereal came from the name of a Roman goddess

Who would ever think that cereal had roots in Roman Mythology? The word “cereal” comes from Ceres, the goddess of agriculture, crops, and fertility. Ceres means to create or to grow [2].


2. Cartoons on cereal boxes have a creepy stare

The next time you go grocery shopping, don’t forget to stop by the cereal aisle. Notice that most boxes have cartoon characters gazing down. They seem to be making eye contact with your child. Creepy as it is, this shouldn’t come as a surprise to you if you know that brands just want to build a connection with consumers [3].


3. Corn flakes were invented to stop masturbation

You wouldn’t believe that corn flakes were originally invented to put an end to masturbation. John Harvey Kellogg believed that flavorful foods increased sexual desire, which was why he kept his recipe sugar-free. Despite that, consumers of his corn flakes would still add sugar [4].


4. There are no actual fruits in fruit loops

Some people think that Fruit Loops contain real fruit. No, they don’t. In fact, all those colorful loops have the same flavor. Surprised? Kellogg’s confirmed this, as mentioned in The Straight Dope’s 1999 staff report.


5. A Cereal Cinema is held each month

The Indianapolis Museum of Art treats families hosts Cereal Cinema, a project held every other first Saturday of the month where parents and kids would watch a classic movie and enjoy a cereal buffet. You would only have to pay $6 for everything.


Cereal Health Benefits

Cereals are edible parts of grains. These different types of grains include barley, rye, corn, oat, and millet. Breakfast cereals that are whole grain and high in fiber provide you with important vitamins and minerals [5].


1. Gives you a healthier digestive system

It’s no secret that dietary fiber is essential to our health. A study shows that people who eat foods with high fiber have a lowered risk of developing gastrointestinal diseases. Diseases prevented include duodenal ulcer, gastroesophageal reflux disease, constipation, and hemorrhoids [6].

Soluble and insoluble fiber keeps your digestive system in shape by bulking up your stool and promoting regular bowel movements.


2. Promotes weight loss

Cereals can be part of your weight loss plan. Whole grains in cereal such as rye and barley make you feel fuller longer. They also keep your blood sugar under control. The result is that you won’t have frequent food cravings.

Evidence from studies shows that eating more whole grains correlates with lower body weight, BMI, and waist circumference [7].  


3. Lowers your risk of heart disease

In the United States, 21% of adults have hypercholesterolemia (high cholesterol levels) while 28% of adults have hypertension. Hypercholesterolemia and hypertension lead to heart disease.

A recent study showed that individuals who ate the highest amounts of dietary fiber had a lower risk of death due to cardiovascular disease. This is because fiber stops cholesterol from getting absorbed into your bloodstream [8].


Cereals Worth Trying on National Cereal Day

When you’re celebrating National Cereal Day keto-style, choose something that gives you the lowest possible carbohydrates. If you want convenience, here are some boxed keto friendly cereal brands. Dig in:


1. Thrive Market Organic Coconut Flakes Cereal

Medium-chain triglycerides (MCT), an important supplement that kickstarts ketosis, is found in desiccated coconut and raw coconut meat [9]. Thrive Market’s Organic Coconut Flakes Cereal has coconut as its main ingredient. Enjoy a bowl for a hearty breakfast or snack. It’s organic, soy-free, and doesn’t contain high-fructose corn syrup.


2. Keto and Co Hot Breakfast

Keeping your breakfast keto-friendly can sometimes be impossible on hectic mornings. Whether or not you’re in a rush on National Cereal Day, indulge in this easy-to-prepare, low-calorie cereal. One serving has only 3.4g net carbs.


3. Wildway Grain-Free Instant Hot Cereal (Cinnamon Roll)

This breakfast cereal doesn’t break the rules of a ketogenic diet. It’s grain-free and uses keto ingredients like coconut flour, ground flaxseed, pecans, and walnuts. One serving contains 20g of fat and 7g of protein. You’ll love the uplifting aroma of cinnamon in this tasty treat.


Can I Eat Cereal While on Keto?

Yes, cereals can be prepared in such a way that meets your ketogenic diet needs. If you choose store-bought cereal products, read the labels to make sure that they contain very few carbs. For a homemade cereal, prioritize nuts and seeds over whole-grain rice and refined rice. Examples of keto nuts and seeds you can use include almonds, chia seeds, flaxseeds, and sunflower seeds.


How to Celebrate National Cereal Day While on Keto

1. Add MCT oil to your cereal

MCT oil is an excellent source of healthy fat. Your body converts MCT oil into ketone bodies to be used as fuel for your brain [10]. That way, you spend National Cereal Day productively. One of the ways to take MCT is to add ¼ cup into your homemade cereal bowl.


2. Make your own low-carb version

Homemade cereal is worth the time and effort. Home cooked meals contain less sugar and more nutrients since you have control over your choice of ingredients. A study shows that people who ate home cooked food were less likely to have an overweight BMI [11]. A homemade keto cereal should be kept low-carb, low-sugar. If you want to add healthy low-carb brains such as bulgur or couscous, keep them under 50g.


3. Don’t go overboard

Keto dieters deserve to enjoy a delicious bowl of cereal. Should you opt for commercial breakfast cereals to keep it convenient, just remember not to eat too much. A lot of cereal brands are laden with sugar, especially the ones for children. Prepare a smaller serving if you want to stay in ketosis.


4. Eat it as a pre-workout snack

A guiltless way to enjoy cereal is to eat it before your workout. Cornflakes and other instant cereals contain fast-acting carbs which you can easily burn as you workout. After all, you need a bit more energy for tougher moves like HIIT and weight training.


5 Delicious Keto Cereal Recipes for National Cereal Day

If you are a stickler when it comes to keto macros and only want the best possible ingredients for optimal nutrition, try these five homemade keto cereal recipes.


1. Cinnamon Crispies

A real treat for cinnamon lovers, this cereal recipe uses Ceylon cinnamon -- a spice with antioxidant properties [12]. One serving will give you 13.4g of fat and only 1.9g of carbs. Keto-friendly milk options to complement it include almond and coconut. You can also use yogurt.


cinnamon-squares-cereal-served-with-raspberries-blackberries-and-nut-milk-in-a-white-bowl-close-view

Preparation time: Cooking time: Serve: 6


Ingredients:

  • 1 ½ cups blanched almond flour
  • 2 teaspoons Ceylon cinnamon (has a better taste than plain one)
  • 1 teaspoon ground flax seeds
  • ½ teaspoon baking powder
  • 3 tablespoons powdered erythritol
  • 1 pinch salt
  • ¼ teaspoon vanilla powder
  • ½ egg (beat egg and use just half)
  • 3 ½ tablespoons unsalted butter

Cinnamon sprinkle:

  • 1 ½ tablespoons unsalted butter
  • 1 ½ tablespoons Ceylon cinnamon
  • 1 ½ tablespoons Swerve


To serve with:

  • Almond milk, coconut milk, or desired yogurt or milk

Instructions:

  1. In a bowl, combine almond flour, cinnamon, flax seeds, and baking powder.
  2. In a mixing bowl, beat erythritol, salt, vanilla, and butter.
  3. Fold in the egg and gradually add the almond flour mixture.
  4. Wrap the dough into a foil and refrigerate overnight.
  5. Baking time; remove the dough from the fridge.
  6. Roll the dough very thin, like 1/8-inch. Peel the top paper and poke the dough with a fork, toothpick or anything you like.
  7. Cut the dough into small squares, like ¼-inch.
  8. Preheat oven to 375F.
  9. Bake the crispies for 10 minutes.
  10. In the meantime, melt the butter in a saucepot. Brush the warm crispies with butter and sprinkle with cinnamon and Swerve.
  11. Allow to cool before serving or storing.

Calories

135

Total Fat 13.4g

 

Saturated Fat 6.5g

 

Cholesterol 39mg

 

Sodium 76mg

 

Total Carbohydrate 1.9g

 

Dietary Fiber 0.9g

 

Total Sugars 0.1g

 

Protein 2.1g

 

2. Keto Muesli

Muesli is a combination of rolled oats, grains, and dried fruits. While it’s a tasty treat, it’s not the best option for ketoers. Don’t worry, we’ve made our own version of muesli that features low-carb ingredients: pumpkin seeds, sunflower seeds, almonds, and hemp hearts. They’re packed with a wide variety of nutrients such as potassium, magnesium, and calcium.

Preparation time: Cooking time: Serve: 8


Ingredients:

  • ½ cup unsweetened flaked coconut
  • ½ cup raw pumpkin seeds
  • ½ cup raw sunflower seeds
  • ½ cup slivered almonds
  • ⅓ cup raw hemp hearts
  • 1 ½ teaspoons Ceylon cinnamon
  • ¼ teaspoon vanilla stevia drops

To serve with:

  • Almond milk, or coconut milk or desired yogurt
  • Fresh berries

Instructions:

  1. Combine all ingredients in a bowl.
  2. Preheat oven to 350F.
  3. Spread the seed-nut mixture over the rimmed baking sheet.
  4. Bake the cereals for 8 minutes.
  5. Serve or store once cooled.
  6. Serve with desired milk or yogurt and fresh berries.

Calories

179

Total Fat 15g

 

Saturated Fat 3.2g

 

Cholesterol 0mg

 

Sodium 3mg

 

Total Carbohydrate 5.3g

 

Dietary Fiber 2.9g

 

Total Sugars 0.7g

 

Protein 7.9g

 

3. Crunchy Breakfast Granola

Crunch your way to a healthier self with this breakfast granola. There are 5 kinds of nuts and seeds in this cereal, which is why you’ll have to stay patient with the prep time. One serving has 23.2g of fat and 4g of fiber.


granola-with-chia-seeds-flax-seeds-sesame-seeds-and-goji-berries-in-a-red-bowl-close-view

Preparation time: Cooking time: Serve: 8


Ingredients:

  • ¾ cup chopped almonds
  • ½ cup raw sunflower seeds
  • ½ cup chopped hazelnuts
  • ¼ cup slivered almonds
  • ½ cup almond meal
  • 1 tablespoon flax seeds
  • 1 tablespoon chia seeds
  • ¼ cup MCT oil
  • 1 teaspoon vanilla extract, sugar-free
  • 1 large egg
  • ½ cup desiccated coconut
  • ¼ cup sugar-free syrup


Instructions:

  1. Preheat oven to 355F.
  2. Line baking sheet with a parchment paper.
  3. Combine all ingredients in a bowl.
  4. Spread the mixture over baking sheet lined with parchment.
  5. Bake the granola for 15 minutes. Remove from the oven and stir. Continue to bake for another 15 minutes, checking every 5 minutes, to prevent burning.
  6. Cool the granola before serving or storing.


Calories

238

Total Fat 23.2g

 

Saturated Fat 10.7g

 

Cholesterol 23mg

 

Sodium 14mg

 

Total Carbohydrate 6.7g

 

Dietary Fiber 4g

 

Total Sugars 1.1g

 

Protein 6.2g

 

4. Protein Birthday Cereal

Whether it’s your birthday or not on National Cereal Day, this cereal recipe won’t disappoint. We’ve added Kiss My Keto’s very own keto protein birthday cake powder. It’ll be a fun way to achieve ketosis and achieve better skin.

Preparation time: Cooking time:


Ingredients:

  • ⅓ cup granulated erythritol
  • ¼ cup Birthday Cake protein powder
  • ⅓ cup finely chopped almonds
  • 20 drops liquid stevia
  • ¼ cup unsalted butter
  • ¼ cup almond flour
  • 1 teaspoon cinnamon

Instructions:

  1. Preheat oven to 300F.
  2. Combine erythritol and stevia in a bowl.
  3. Stir in remaining ingredients and work in butter until crumbled form.
  4. Spread the mixture over the baking sheet with baking paper.
  5. Bake the cereal for 15-20 minutes.
  6. Remove the mixture from the oven and stir gently. Break pieces apart and serve with warmed almond or coconut milk.

Calories

184

Total Fat 16.9g

 

Saturated Fat 7.8g

 

Cholesterol 47mg

 

Sodium 96mg

 

Total Carbohydrate 3.1g

 

Dietary Fiber 1.2g

 

Total Sugars 0.7g

 

Protein 5.9g

 

5. Snickerdoodle Meringue Cereals

This meringue cereal recipe is perfect for a relaxing Thursday afternoon. I would even recommend it as an energy-boosting snack at work which, of course, you need to prepare the night before. It’s perfect to be eaten alone or with your family.

Preparation time: Cooking time: Serve: 8


Ingredients:

  • 1 cup liquid egg whites
  • 2 tablespoons Birthday Cake protein powder
  • 1 teaspoon Ceylon cinnamon
  • 2 tablespoons chia seeds
  • ¼ cup chopped almonds
  • ¾ teaspoon cream of tartar

Instructions:

  1. Preheat oven to 325F. Line baking sheet with parchment paper.
  2. In a bowl, combine protein powder and cinnamon.
  3. Beat the egg whites for 2-3 minutes in a chilled glass bowl.
  4. Sprinkle with cream of tartar and beat until fluffy.
  5. Fold in protein mixture and stir gently to combine.
  6. Spread the mixture over baking sheet and spread in a thin layer with a palette knife.
  7. Sprinkle the meringue with chia seeds, and almonds.
  8. Bake the meringue cereal for 8 minutes.
  9. Turn off the oven and allow to stand in the hot oven for 10 minutes.
  10. Crack the meringue into small pieces with hands and serve or store in a jar.

Calories

64

Total Fat 2.7g

 

Saturated Fat 0.3g

 

Cholesterol 8mg

 

Sodium 57mg

 

Total Carbohydrate 2.4g

 

Dietary Fiber 1.5g

 

Total Sugars 0.2g

 

Protein 7.3g

 

Conclusion

If you’re thinking of celebrating National Cereal Day, don’t forget our tips and keto cereal recipes. Share some cool cereal facts with your friends. Remember, staying in ketosis should be fun regardless of the occasion.


Takeaways

  • March 7th is National Cereal Day – a time to celebrate America’s favorite breakfast staple.
  • Cereal was invented as an alternative to the meat-based diet in the 1800s.
  • Eating cereal has health benefits such as weight loss, better digestion, and a lowered risk of heart disease.
  • When choosing ready-to-eat cereal, go for low-carb brands.
  • Preparing your own cereal using the right ingredients is the best way to stay in ketosis.

References

  1. Chen SA. What Did People Eat In The 1800s?. 2015 April - https://blogs.ancestry.com/cm/what-was-life-like-200-years-ago/
  2. Spaeth BS. Ceres. 2012 October - https://onlinelibrary.wiley.com/doi/full/10.1002/9781444338386.wbeah17087
  3. Tuttle B. Why That Creepy Character in the Cereal Aisle Is Eyeing Your Child. 2014 April - http://time.com/46962/why-that-creepy-character-in-the-cereal-aisle-is-eyeing-your-child/
  4. Morris L. Cereal Masturbation. 2018 February - https://www.nationalgeographic.com.au/history/cereal-masturbation.aspx
  5. Williams PG. The Benefits of Breakfast Cereal Consumption: A Systematic Review of the Evidence Base. 2014 September - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4188247/
  6. Anderson JW et al. Health benefits of dietary fiber. 2009 April - https://www.ncbi.nlm.nih.gov/pubmed/19335713
  7. Thielecke F, Jonnalagadda SS. Can whole grain help in weight management?. 2014 November - https://www.ncbi.nlm.nih.gov/pubmed/25291133
  8. McRae MP. Dietary Fiber Is Beneficial for the Prevention of Cardiovascular Disease: An Umbrella Review of Meta-analyses. 2017 October - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5731843/
  9. Wang Y et al. Medium Chain Triglycerides enhances exercise endurance through the increased mitochondrial biogenesis and metabolism. 2018 February - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5805166/
  10. Stubbs BJ et al. On the Metabolism of Exogenous Ketones in Humans. 2017 October - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5670148/
  11. Mills S et al. Frequency of eating home cooked meals and potential benefits for diet and health: cross-sectional analysis of a population-based cohort study. 2017 August - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5561571/
  12. Cooley J. 5 Fascinating Health Benefits of Cinnamon. 2018 September - https://universityhealthnews.com/daily/nutrition/health-benefits-of-cinnamon/

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