Saturday, October 1, 2022

Can I Eat Oatmeal On Keto

How Many Carbohydrates Should You Be Eating

Can I Eat Oatmeal on Keto? Dr.Berg on Ketogenic Diet

If you arent sure about how many grams of carbohydrates you need per day to transition into ketosis, get your custom keto carbohydrate count by using the calculator below:

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Step 1: Gather Your Ingredients

Gathering and measuring all of the ingredients you will be using to prepare your low-carb oatmeal.

Stir all of the ingredients together in a small saucepan, including any additional flavorings, and whisk until smooth.

Step 2: Simmer until thickened

Heat the oatmeal over medium heat and stir occasionally until thickened into a porridge consistency. The chia seeds and ground flax help thicken the mixture, you may see it firm up overnight as well thanks to the chia seeds.

You can adjust the consistency by using more or less liquid depending on your preferences. Once you get it where you like move on to step 3!

You can also microwave your low-carb oatmeal for 3 minutes, be sure to cover it was a paper towel and stir it halfway through the cooking process.

Step 3: Plate or Portion for Meal Prep

Once you reach the desired consistency you can remove your low-carb oatmeal from the pot and portion it into meal prep containers or into a bowl to enjoy immediately!

This recipe only makes 1 serving, so multiply it as many times as you’d like for your weekly meal prep.

What Is Keto Oatmeal

You might be thinking, wait keto oatmeal?! But you just told me I cant have oatmeal while on the keto diet! Thats true, but a hack around this rule is whats referred to as keto oatmeal!

Keto oatmeal is a blend of keto-friendly seeds plus additional keto-friendly ingredients. Keto oatmeal is gluten-free, grain-free, dairy-free AND sugar-free thats a lot of free. )

Customize Your Keto Oatmeal

One of the best qualities of oatmeal is how customizable it is.

It’s a breakfast idea that never gets boring, and this low carb version is no exception.

Here are some of my favorite ideas to get you started:

And if you’re feeling a little extra, go ahead and add everything in! Yum yum yum!

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Keto Oatmeal Breakfast Bowl

Featured Comment

KETO OATMEAL is the low carb alternative to traditional oatmeal! Its made with hemp hearts instead of oats for a hearty, filling, breakfast that is the perfect way to start your day with just 6 net carbs per serving!

I cant tell you how many times I get asked if oatmeal is low carb.

Unfortunately, the answer is no. Oats are a a grain and theyre not low carb.

But, not to worry! Ive been experimenting with hemp hearts to create a low carb oatmeal alternative and Ive nailed it, you guys!

This noatmeal is a new fan favorite in our house. My kids love it, Chad asks for it just about every day, and Ive been having a blast trying out all my different topping ideas!

But today? Today Im sharing my FAVORITE way to enjoy this keto oatmeal recipe!

The Fastest Way To Make Low Carb Oatmeal

Can I Eat Oatmeal on Keto

You can heat your keto oatmeal in the microwave or on the stove. Either way, all it takes is stirring together the ingredients and heating for just a couple of minutes to thicken.

This low carb oatmeal recipe is for one person, but you can easily scale it for any number of servings you like. Simply adjust the number on the recipe card below.

The catch? It will take longer to cook more servings.

If you want to make lots of servings of keto oatmeal quickly, the best way is to use a large saucepan. More surface area means it will cook as fast as possible.

Read Also: Can You Eat Potatoes On The Keto Diet

Keto Oatmeal Recipe Ingredients

  • 2 tablespoons of Golden Flaxseed Meal
  • 2 tablespoons of Coconut Flour
  • 2 tablespoons of Chia Seeds
  • ½ cup of Unsweetened Almond Milk
  • 2 tablespoons of Heavy Cream
  • 2-3 tablespoons of Sugar-Free Maple Syrup
  • 1 teaspoon of Vanilla Essence

As you can see this Keto Porridge recipe contains some very healthy, high fiber ingredients including chia seeds which is a superfood full of omega 3 fatty acids as well as flaxseed for optimal nutrition.

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What Is Oatmeal And Is It Low

Oats are technically a grain grown primarily for their seeds to produce oatmeal, rolled oats, and even feed for livestock.

Compared to other grains, oats have a much higher tolerance for rain and are best grown in temperate regions. Theyre considered an annual plant that can be planted in spring or fall.

Although oats are extremely popular in America, its surprisingly not the country with the highest production of this grain. Russia is the biggest producer of oats in the world, followed by Canada and Poland, respectively.

The first oat bread factory dates back to 1899, where it was established in Britain. Along with Britain, Scotland is a huge consumer of oats, which is a mainstay of the countrys national diet. Clearly, this humble grain is an international favorite.

Is Oatmeal Keto And Low Carb

How To Make Keto Oatmeal in under 5 minutes

Unfortunately, as a grain, oats are not low carb or keto friendly. They are actually pretty starchy.

For people that want to be gluten-free, you can find oats that are certified gluten-free, but otherwise many are cross-contaminated with gluten as well. And even though oatmeal is often touted as a heart healthy food, the reality is there are lots of foods that are more nutrient-dense.

This is why I created this instant keto oatmeal recipe! It packs in a ton of nutrients, its low carb and still totally delicious.

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Carbs In Oatmeal: When It Should Be Avoided

While oatmeal may pack some serious nutritional value, its high-carb count can make it difficult if youre struggling with weight loss. That said, despite oatmeals high carb count, it doesnt produce a rapid increase in glucose. In fact, its glycemic index sits around 57 per every 250 grams.

If youre just starting a low-carb or ketogenic diet, you may want to avoid anything with oats as the main ingredient, especially oatmeal. Once your metabolism is altered to a ketogenic state and youre able to switch into ketosis at an easier rate, oatmeal can be reintroduced as long as its done in smaller amounts.

For healthy oatmeal alternatives, you cant go wrong with these easy-to-make recipes:

Can I Have Oatmeal On A Low Carb Diet

There are a lot of carbs in oatmealin fact, traditional oatmeal contains g carbs per 1/2 cup serving. So if youre wondering is oatmeal keto, the answer is a firm no.

That said, this low carb version is PERFECT for those on a low carb or keto eating plan. With g carbs per serving, you may even have some carbs to spare to go wild with your toppings!

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How To Make The Best Keto Oatmeal

#Keto Oatmeal Recipe (aka Noatmeal or #LowCarb Oatmeal ...

Now, this low carb oatmeal some might even call it “noatmeal” because we aren’t actually using oats to make it has all the thick, creamy, and hearty qualities of oatmeal without the massive amount of carbs.

And, to give you an idea of how low-carb this recipe is, a whole cup of this keto oatmeal has only 1.5g NET CARBS. Compare that to the whopping 27g of carbs you get from regular oats, and you’re SAVING yourself a TON OF CARBS by making this stuff instead.

Plus, this keto oatmeal is just as quick and easy to make as regular oats are.

As I’ve already mentioned, this low carb oatmeal recipe comes together with just a handful of ingredients and around 5 minutes.

And you hardly need any equipment to make these keto oats either all you need is a saucepan and a stovetop!

How easy is that?

Anyway, let’s talk about the ingredients you’ll need to make these oats!

Recommended Reading: Keto Diet And Belly Fat

The Best Keto Friendly Sweeteners

This ketogenic oatmeal recipe calls for granulated sweeteners of choice. The best keto friendly sweeteners I have found have either been monk fruit sweetener or swerve.

Neither of these leaves a bitter aftertaste and have a similar consistency to sugar.

In terms of liquid sweeteners, a monk fruit maple syrup would be perfect to drizzle over the top.

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Noatmeal Tips + Tricks

This EASY keto breakfast comes together in minutes, and requires no fancy techniques. Here are a few tips to mention before diving in:

  • You dont need to add the protein powder. Just know, if you skip it, youll probably want to add more sweetener.
  • Adjusting the consistency of your oatmeal by adding more milk.
  • Keto palettes + sweetener. This recipe is one of those easy to taste test along the way types. So taste, and adjust to your liking. Many on keto prefer less sweetener as their palettes have adjusted to this. So start with a little and increase to your liking.
  • Prefer a smoother consistency? Place your cooked oatmeal in a heat-safe blender to smooth out the nuts and seeds.

More Low Carb Breakfast Ideas:

Can you eat oatmeal on keto diet?
  • Mango Cardamom: Add ¼ teaspoon ground cardamom to the noatmeal top with ¼ cup mango puree.
  • Maple Walnut: Top with 1 teaspoon maple syrup and 1 tablespoon chopped walnuts.
  • Blueberry Pie: Add ¼ teaspoon ground cinnamon stir in cup blueberries right before serving.
  • Cinnamon Brown Sugar: Add ½ teaspoon ground cinnamon top with 1 pat grass-fed butter and ½ teaspoon coconut sugar.
  • Pina Colada: Top with cup cubed fresh pineapple and 1 tablespoon unsweetened shredded coconut.
  • Almond Joy: Top with 1 tablespoon chocolate chips, 1 tablespoon chopped toasted almonds, and 1 tablespoon unsweetened shredded coconut.
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    New To Keto But Want To Grow Your Knowledge

    More specifically, you want help with Can I Eat Oatmeal on a Ketogenic Diet??

    This Post Was All About Can I Eat Oatmeal on a Ketogenic Diet?.

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    Your report will then be sent via email analyzing 104 potential symptoms, giving you a much deeper insight into the cause-effect relationship of your body issues. Its free and very enlightening.

    Dr. Berg talks about oatmeal on a ketogenic diet. There are two types of oatmeal, you have unrefined versus instant. The glycemic index of steal cut is 55 and instant oatmeal is 83, pretty high and if you add sugar to it you raise it even higher.

    If you are trying to lose weight, we recommend NOT consuming oatmeal because it could interfere with your fat burning.

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    Can You Eat Oatmeal On A Low

    Oatmeal contains a large percentage of nutritional value in the form of complex carbohydrates. For example, if you consume a big bowl of oatmeals , it will have carbohydrate content of around 66 grams.

    Thats why oatmeal may not be 100% suitable if you are following a strict low-carb diet or keto diet. However, it all depends on which low-carb diet you are following and its also based on your personal dietary choice options.

    So, if you can pair up a small portion of oatmeal with a hefty portion of fats and protein, then it will reduce the overall carb intake. In this way, not only will will fulfill your carbohydrate allotment for the day, but it will also further allow you to follow a keto diet regime.

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    Does Oatmeal Fit Into A Low

    Oatmeal can be one of the tougher high-carb healthy foods to give up when starting a keto diet.

    But the good news is that there are plenty of low-carb oatmeal alternatives that will fit your ideal keto macronutrients.

    However, if youre following a low-carb or keto diet and really want to squeeze in a little oatmeal, its not impossible.

    While 100 grams of oats comes out to 56 grams of carbs, you could limit your intake to a quarter of that . Youll be lowering your carb count all the way down to 14 grams of carbohydrates, staying within the safe zone for carbs per serving.

    The standard keto diet recommends that you stay between 20-50 grams for your daily carb intake. This is especially important if youre just starting keto.

    Carbs are your bodys preferred fuel choice, pulling energy from your glycogen stores first. However, when your body is deprived of carbs, it will pull from its second favorite energy source fat. If youre just starting to transition to ketosis, your body is still going to search for carbs as its primary energy source. So the lower your carb intake, the better.

    For those who have been in ketosis for a while and know how to listen to their body, there may be other options.

    The targeted ketogenic diet is a type of keto diet made for more active people who need that extra carb intake allowing 20-50 extra grams of carbs up to 60 minutes before and after exercise.

    Oats In The Keto Diet You Betcha

    Keto Overnight

    What is the Keto Diet?

    The ketogenic diet is a very low-carb, high-fat diet. Keto demands the dieter to drastically reduce carbohydrate intake and replace it with fat. This reduction in carbs puts the body into a metabolic state called ketosis.

    When we think about Keto we generally thinkwell most starches and grains are all carbs, so no carbs means no oatmeal right? Wrong! Pure Oatmeal is one of the most nutritious of all grains. But can it also fit into the Keto diet? Yes! Pure, Raw oatmeal is also a great source of resistant starch an important component in the Keto diet. And 1/4 cup to 1/2 cup contains only about 12 to 24 g of available carbs. Gluten-Free Prairie Oats and are a perfect choice because the large flakes are digested more slowly and will help keep your blood sugar levels more stable. Also, Oats are high in fiber, something that can be missing in a Keto diet. So enjoy a bowl of cool oatmeal. And to ramp up the protein, consider adding high-protein cottage cheese along with some peanut or almond butter. I also add cardamom and cinnamon for little savory and sweetness to the bowl. Depending on your serving the bowl should contain a about 15 and 30 g of carbohydrates. Perfectly suitable for the Keto diet.

    More about Resistant Starch

    Bonus: To increase the resistant starch, cool your oats before eating them.

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    What Is A Keto Diet

    This is an eating plan that reduces your carbs intake to about 20-50 g a day and increases the foods that provide your body with healthy fats and just enough protein. The goal is to get more calories from fat than from carbs. This translates to eating 60-75% of fat, 15-30% of protein, and 10% of carbs. Carbs are the main source of energy for your body tissues, cells, and organs. Your body breaks them down into glucose of blood sugar. A keto diet works to get your body to use up all the sugar preserves so that it starts breaking down the fat for energy. When your body burns fats, it can help you lose weight.

    Once youre on a keto diet for about 2-7 days, your body goes into ketosis which is a metabolic state that happens when your body doesnt have enough carbs for your cells to use for energy. At this point, your body becomes very efficient at burning fat for energy.

    How Oatmeal Fits In

    If you’re following a liberal carbohydrate diet and eating 100 to 150 grams of net carbs each day, one serving of plain instant oatmeal would make up 15 to 23 percent of your daily carb intake. As long as you manage your carbs, one serving of oatmeal is totally doable.

    If you’re following a stricter diet of 50 to 100 grams, that bowl of oatmeal will comprise 23 to 46 percent of your carb intake. That’s going to make fitting in oatmeal challenging, but not necessarily impossible, depending on the other carbs you eat throughout the day.

    If you are on a very-low carb diet and restricting your intake to 20 to 50 grams of net carbs, a serving of oatmeal will provide more than half your daily carb needs or exceed them altogether.

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