But if you love cereal and find your blood sugar levels can handle it, browse the cereal aisle and look at the nutrition facts. Go for cereals with the lowest carbs and the highest fiber and protein. One healthy choice is Kashi GoLean. It contains 30 grams of carbs in a 1 cup serving, but also delivers 10 grams of fiber and 13 grams of protein.
As for what you put in it, one cup of whole milk contains 13 grams of carbs, 1 cup of half and half contains 10 grams, and 1 cup of unsweetened soy milk contains between 4 grams and 8 grams, depending on the brand. You might try mixing milks to get the best taste and lowest carbs.