![]() Serving cereal with a cup of low-fat dairy or soy milk, or ¾ cup of low-fat yogurt, adds around 8 grams of protein, similar to an egg, Keating says. You don't have to go grain-free to get more protein. Those on the higher side for protein rely, in many cases, on processed isolated proteins from sources like lentils, milk, and peas. Their carbs come from bean flours, cassava (a root vegetable), and tapioca and potato starches instead of from grains. (The grain cereals have 2 to 15 grams of protein and 0 to 18 grams of added sugars.) They aren't low-carb, though. The ones we looked at range from 4 to 12 grams of protein and 0 to 4 grams of added sugars per serving some are sweetened with allulose or monk fruit, sugar substitutes with negligible calories. Their higher protein and lower sugars content can make grain-free cereals seem appealing, particularly to people on a paleo or keto diet.
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