Low carbohydrates and cereal for a keto lifestyle

Carbohydrates are a nasty word but are often necessities. For those who are active all day, carbohydrates help provide the get-up-go you’ll need to survive the morning hours. Sadly, most eat carbohydrates and aren’t active. Unused carbohydrates go to your belly. This routine may promote diabetes 2 as your body seeks self-regulation. Oddly, while promoting health and taste, cereal contains more simple carbohydrates each morning. Keto diet disciples believe cereal carbohydrates are crap as part of their lifestyle. Yet many people are addicted to cereal.

Perhaps the most challenging meals each morning is cereal. From granola, to Muesli, to raisin bran, or oatmeal, there are considerable carbohydrates. As some may have only 20-30 grams of carbohydrates per serving, many “healthy” cereals have over 40 grams of carbohydrates per serving. Virtually none have no sugar because they hide it with sucralose or sugar alcohols. Including oatmeal, most don’t have enough fiber to yield a low-carb net rating.

A net carbohydrates rating takes number of total carbohydrates and subtracts fiber. Fiber is often insignificant in cereals.

Catalina Crunch Cereal touts itself as having 0 sugars, plenty of protein, and is a good source of fiber. But what about taste? The ceral uses a natural sweetener derived from luo han guo, a small melon native to parts of Southern China and Thailand — for a more subtle sugar-free taste. Lug han guo is the extract of a monkfruit. Monkfruit has been used for centuries in Eastern medicine as a cold and digestive aid, and now it is also being used to sweeten foods and beverages. Because Catalina Crunch cereal has limited distribution, this recent start-up cereal hasn’t been analyzed by FDA about it’s sweetening agent. Like the stevia plant, Lug han guo is derived as plant-based.

How does Luo han guo sweeten? It contains natural non-sugar sweet tasting compounds made up of triterpenoid glycosides, which have sweetness levels ranging from hundreds of times to about one-half that of sugar. According to USA National Institutes of Health, they have strong antioxidant activity and inhibit the formation of advanced glycation end products, implicated in the pathogenesis of diabetic nephropathy, embryopathy, neuropathy or impaired wound healing.

There is very little published evidence but some believe that Luo han guo may cause some liver damage and by what quantity may do so. As with many plants, Luo han guo have statins, commonly purported as an ingredient to manage high cholesterol. This plant features statins that compare with simvastatin, or Zocor.

According to Healthline, Monkfruit extract is 150 to 200 times sweeter than sugar. The extract contains zero calories, zero carbohydrates, zero sodium, and zero fat. Studies in mice with diabetes suggest that monk fruit extract may even reduce blood sugar levels.

Preliminary observations as a dietary supplement, the U.S. Food and Drug Administration (FDA) considers monk fruit sweeteners to be generally regarded as safe. Yes, Amazon sells it.

As plants are sources of carbohydrates, a quantity of monkfruit may deliver low carbohydrates, although products claim zero.

Monk fruit is commonly used as a substitution for sugar in confections, soups, sauces and beverages. But because it is much sweeter than sugar, a 1-to-1 substitution may be too sweet. Experiment in the kitchen and find the ratio that fits your needs. Consider starting with 1/3 cup monk fruit sugar for 1 cup sugar. Let’s hope Catalina Crunch and competitors tweak their extracts.

For those seeking to find a cereal that has no carbohydrates (yet) then Catalina Crunch helps make cereal suited for your dietary lifestyle. As with all sugar substitutes, monkfruit is an acquired taste.

Unless you’re running, biking, walking, or working on a farm, those astronomical carbohydrates may be adding to your aging process. Maybe stevia and monkfruit may help reduce those carbohydrates found in cereals, while preserving the taste. Artificial sweeteners taste bad but monkfruit sweeteners are a good option for people watching their weight. Unlike some artificial sweeteners, there’s no evidence to date showing that monkfruit has negative side effects. Although wo can tell what the far future brings?

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