Thursday, September 29, 2022

Is Oatmeal Good For Keto Diet

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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.

Can You Eat Oatmeal On The Keto Diet

Oatmeal is a tasty and nutritious food that can be consumed in many different ways.

On 100 grams serving it has 400 calories, 14 grams of protein, 8 grams of fat, 68 grams of total carbs out of which 10 grams are fiber and 58 are net carbs.

Just by looking at the nutritional information, you can see that a 100-gram serving contains almost triple the number of carbs allowed on the strict keto diet. This makes it hard to incorporate in both the keto diet and in a low-carb diet, as it takes up too many carbs.

Apart from the high net carb amount, this food has a high glycemic index of 55 ± 2 and instant oat porridge has an even higher glycemic index of 79 ± 3. This means that it quickly raises blood sugar levels and that it will most definitely kick you out of ketosis if you consume it.

Overall, oatmeal is not a good meal for a low-carb or keto diet. It has too many carbs and it has a high glycemic index. Additionally, some manufacturers add sugar, maple syrup, honey, and other non ketogenic sweeteners, as well as fruits and nuts, which can increase the net carb content. Sometimes brands also add non-ketogenic artificial additives and preservatives. All this makes oatmeal a non-ketogenic food.

If you still want to consume it, you need to make sure you watch the amount you consume carefully and always check the ingredient list.

For a keto-friendly version, check our low carb oatmeal recipe.

Bottom Line:

No, it is not keto-friendly.

How many net carbs does oatmeal have?

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Oats In The Keto Diet You Betcha

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 Makes Oats A Good Candidate For A Keto

Healthy Low Carb Keto Chocolate Chip Cookie Dough Oatmeal ...

Although oats have a lot of vitamin content like vitamin B, folate, riboflavin, niacin, and more which are all necessary during a keto diet along with minerals like iron, magnesium, zinc, sodium, and more, about a hundred grams of oats have about 389 calories in total.

However, the information that is bound to get your attention is that it contains 56 grams of net carbs. Therefore, it is rather advisable not to eat oats while you are following the keto diet. An excess of net carbs will kick you out of the state of ketosis.

But does that mean that you cannot eat oatmeal at all during a keto diet? The answer to that, thankfully, is a no. You have to make sure you know what variant of oatmeal you should eat and what variant you should avoid remaining in the stage of ketosis. We will discuss more of that in the later section.

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Oatmeal Water For Weight Loss: Refresh Your Diet With This Delicious Drink

Oatmeal is one of the healthiest and most nutrient-packed products out there. With the host of vitamins and minerals, as well as healthy carbs and fiber, oatmeal has gained a reputation of an indisputably good product for any balanced diet. At the same time, it has a reputation for being kind of bland. The good news is that you dont have to consume oats exclusively in the form of porridge. One of the good alternatives is refreshing and nutritious oatmeal water.

Read the article to find out everything about the benefits of oatmeal water for weight loss and follow the best oatmeal water recipe to enjoy this simple and tasty drink.

  • Fat: 6.4 grams

Can You Eat Oats On The Keto Diet

Bad news, oatmeal lovers: If you’re on the keto diet, your breakfast staple is probably not going to stay on the menu for you. While oats are a great source of fiber and a perfect pre-workout complex carbohydrate, they are still carbohydrates, so adding them to an incredibly low-carb diet is nearly impossible.

The keto diet generally relies on eating between 20 and 50 grams of carbohydrates per day . A half cup of oats is a whopping 27 grams of carbohydrates, or 23 net carbohydrates once fiber is subtracted . That means a single serving of oats could be your entire day’s worth of carbohydrates.

While technically, the serving of oats may fit into the keto confines, adding that amount of carbs in one sitting could make it much tougher for your body to get into ketosis, and maintaining a low-carb diet will be much more difficult. Once you’re used to a keto diet, you may be able to introduce smaller servings of oats into your diet, but you will need to be careful .

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Is Oat Fiber Grain Free

Yes, oat fiber is grain-free as it is made from the external husk/hull of the grain and not from the actual grain itself. It is made by separating the oat husk from the grain, and then the hull is processed. Post this separation, it is ground to obtain oat fiber as a fine powder.

Oat groats, also known as kernel, are surrounded by a shell or hull. Oat fiber is obtained by separating the oat hull from the groats that is then pulverized into a fine powder.

Oats are harvested in their whole form, then washed and the hulls extracted from the kernel. The oat groats are processed into the majority of oat products including steel cut oats, rolled oats and quick oats.

Oat fiber is obtained from the oat hull/husk and is an insoluble dietary fiber. This is why they lack nutrients, minerals, vitamins and are non-digestive.

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Is Oat Fiber Okay For Keto Diet

Yes, oat fiber is keto-friendly. It is insoluble fiber that your body cannot digest and does not add carbohydrates to your intake count.

Many people incorporate its organic form as an extra filler in their keto baking or keto recipes. It gives a neutral flavor that is similar to wheat flour, but with zero carbs or calories to account for.

Oat fiber is somewhat darker cream color as compared to all purpose white flour. Oat fiber is not listed in carbohydrates as it comes under an insoluble fiber.

Its content forms from net carbs which follows the keto diet. This is why oat fiber is a net low carb keto diet product, which also implies that oat fiber comes with zero calories.

So, what is an insoluble fiber? As the name suggests, it is insoluble in water present in your body or doesnt break down within our digestive pathways.

So, the low carb content present in the fiber, passes through our body without getting digested into the waste. As a result, it does not add to the carb counts and hence a perfect keto addition.

Low Carb Beverage Replacements

Simple is usually key when it comes to beverages on keto. Water will be a go-to drink when you need to quench your thirst. Try to keep diet soda consumption to a minimum as it is commonly linked with increased cravings.

If youd like to read our complete guide to keto drinks & beverages , . For a quick overview of the most popular keto-friendly drink ideas, read below.

Soda and Fruit Juice -> Water, Smoothies, Tea

Try to replace all soda and juice consumption with something that has no sugar or only trace amounts of sugar. Switch out fruit juices for low-carb smoothies and tea. Tea comes in a variety of flavors that can help you get through the day if you get tired of water. There are a variety of different smoothies you can make for a meal replacement or as a quick snack as well.

Youre welcome to try one of our own smoothie recipes, too:

Water should be your go-to replacement for soda, and I dont recommend drinking diet soda as it can bring back cravings for sweets. Stick to drinking at least 3 liters of water a day, but try to aim for a full gallon.

Coffee and Sugar -> Coffee & Stevia

Instead of adding sugar to your coffee, you can put a few drops of stevia in there to sweeten it up. Stevia is a great sweetener and wont increase your blood sugar levels so its a perfect way to sweeten your morning coffee. If you find stevia to have a bitter aftertaste, erythritol and monk fruit extract are two other keto-friendly sweeteners worth trying.

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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.

Correspondingly Can You Eat Porridge Oats On A Low Carb Diet

Keto Overnight âOatsâ?

Most grains, including rice, wheat, and oats, are also high in carbs and need to be limited or avoided on a lowcarb diet. SUMMARY Most breads and grains, including whole grains and whole-grain bread, are too high in carbs to include on a lowcarb diet.


  • 2 tbsp ground flaxseed.
  • 2 tbsp unsweetened shredded coconut.
  • 2 tbsp granulated sweetener of choice.
  • 1/2 cup hot liquid of choice I used hot water.
  • 1/2 cup cold liquid of choice I used unsweetened coconut milk.

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Is It Ok To Eat Porridge Everyday

Benefits include lower blood sugar and cholesterol levels, protection against skin irritation and reduced constipation. In addition, they are very filling and have many properties that should make them a weight loss friendly food. At the end of the day, oats are among the healthiest foods you can eat.

How Many Carbs Should I Eat To Lose Weight

POPSUGAR has spoken to a lot of experts in the past who’ve laid out guidelines for how many carbs to eat per day. It depends on your goals, and you should talk to your doctor about the best numbers for you, but the average person’s caloric intake should be made up of 45 to 65 percent carbs, according to the Institute of Medicine . Lori Zanini, RD, CDE, said in a previous interview that staying within the lower end of that percentage is ideal if you’re looking to lose weight. She advised, though, that you shouldn’t dip below 130 grams of carbs per day, which is the Recommended Dietary Allowance of carbs declared by the IOM.

Leslie Langevin, MS, RD, CD, of Whole Health Nutrition, recommended that your diet consist of 25 percent carbs when your goal is weight loss. To figure this out, she provided the following equation: multiply your caloric goal by 0.25, then divide that by four . For example, if you’re trying to eat 1,500 calories a day, the equation would looks like this: 1,500 x 0.25 = 375 375/4 = 93.75 grams of carbs.

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Unsweetened Or Sweetened Shredded Coconut

There is a big difference between sweetened VS unsweetened shredded coconut.

Unsweetened shredded coconut should only contain one ingredient- dried coconut flakes! Sweetened shredded coconut tends to be soaked in syrup prior to packaging. It is also very moist.

To keep this recipe low carb, keto and sugar free, you need to use unsweetened shredded coconut.

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Which Oatmeal Is The Healthiest

Oat groats are the healthiest out of all oats options. These are the least processed, so even richer in fiber and other nutrients. It does take more time to cook, but you get the benefits of using oats in their purest form.

As for other types of oats, making overnight oats could pack in more nutrients. The other ingredients you add in the oatmeal like fruits and nuts can also impact the overall nutrients. However, any kind of oatmeal is essentially super healthy.

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