Oatmeal is a popular breakfast staple enjoyed worldwide for its convenience, versatility, and nutritional benefits. However, for individuals following a ketogenic diet, the question arises: is oatmeal keto-friendly? The short answer is that traditional oatmeal, due to its relatively high carbohydrate content, is generally not considered keto-approved. But don't worry, you still have options!
Understanding the Keto Diet and Carbohydrate Restriction
The ketogenic (keto) diet is a very low-carb, high-fat diet designed to shift the body's primary fuel source from carbohydrates to fats. By drastically limiting carbohydrate intake, typically to around 20 to 50 grams per day, the body enters a metabolic state called ketosis. In ketosis, the body breaks down fats into ketones, which are then used as an alternative energy source.
Why Oatmeal Isn't Typically Keto-Friendly
Oats are a whole grain and naturally rich in carbohydrates. One 1/4 cup serving of oats contains approximately 28 grams of carbs. Eating oatmeal can quickly raise your blood sugar levels and trigger the release of insulin, a key metabolic hormone that regulates blood sugar. When insulin levels are elevated, your metabolism won’t use stored fat as an energy source and switches back to burning sugars, explaining why eating oatmeal can quickly push you out of ketosis. To trigger and maintain ketosis, it’s crucial to limit net carb intake to no more than 20 to 50 grams of net carbs per day. Oatmeal can quickly exceed this net carb count and push you out of ketosis.
Instant Oatmeal vs. Steel-Cut Oatmeal: A Closer Look
Instant oatmeal and steel-cut oatmeal are two common types of oatmeal that differ in texture and nutritional value. Instant oatmeal has been pre-cooked, processed, and dried, resulting in a smooth oatmeal that cooks quickly. In contrast, steel-cut oats are made by cutting the whole grain into smaller pieces, creating a heavier, coarser oatmeal that takes much longer to cook.
Compared to steel-cut oats, instant oatmeal has a much higher glycemic index (GI)-a scale of how quickly a food raises blood sugar levels compared to glucose, which has a GI of 100. Plain instant oatmeal has a GI of 83, meaning it raises blood sugar and insulin levels quickly and interferes with ketosis. Moreover, many instant oatmeal products contain sweeteners like brown sugar or maple syrup, which increases their carbohydrate content and GI.
Read also: Steel Cut Oats Guide
Steel-cut oats are less processed and contain more dietary fiber, which explains why this steel-cut oatmeal has a lower GI of 55. While regular oatmeal has some nutritional advantages over instant oats, it contains around 28 grams of carbs per 1/4 cup (40 grams) serving.
The Glycemic Index of Oatmeal
Oatmeal’s glycemic index (GI) depends on how processed it is. Instant oatmeal has a GI of 83 due to heavy processing that removes significant amounts of fiber.
Can Oatmeal Ever Be Part of a Keto Diet?
While oatmeal isn't considered a keto food, it's not entirely off-limits. If you adjust the other meals you eat throughout the day, you can enjoy a bowl of oats and remain within the advised range. Pure, Raw (not pre-cooked) oatmeal is also a great source of resistant starch; an important component in the Keto diet. And 1/4 cup to 1/2 cup (dry measure) 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. Resistant starch is a starch that is resistant to digestion. It functions as a fermentable fiber which helps feed the friendly bacteria in your gut. Studies show that resistant starch can help with weight loss, shrink belly bat and benefit heart health.
It’s possible to have a smaller portion of oatmeal if you pre-plan your entire day to ensure you stay within your carbohydrate goal.
Crafting a Keto-Friendly Bowl of Oatmeal
When crafting a keto-friendly bowl of oatmeal, fill it with keto-approved foods like blueberries and strawberries, and stay away from ones that could up the carbohydrate content.
Read also: Breakfast on the Candida Diet
Keto-Approved Oatmeal Add-Ins
- Hulled Hemp Seeds: Hemp seeds deliver 5 grams of plant-based protein per 2 tablespoon serving, making them a great addition to ketogenic, vegan and vegetarian diets. In addition to providing a wealth of protein, hemp hearts also provide a healthy balance of omega-3 and omega-6 essential fatty acids. The fatty acids found in this seed have many health benefits ranging from promoting heart health to reducing inflammation.
- Flaxseed Meal: Flaxseed meal offers a mild and nutty flavor that blends perfectly with the versatile taste of oatmeal. Just two tablespoons of flaxseed meal offer 2430 mg of omega-3s. In addition, flaxseed contains nearly 75-80 times more lignans than other plant foods. Like oatmeal, flaxseed meal is a good source of fiber, including soluble and insoluble fiber.
- Nuts: Hazelnuts, macadamia nuts and Brazil nuts are the lowest in carbs and will taste great when combined with the naturally nutty flavor of oats.
- Berries: Berries like strawberries, blackberries and blueberries top the list of delicious keto-approved foods. And their naturally sweet flavor makes them an excellent way to sweeten your bowl of oats without using syrups or processed ingredients. Berries can be added to oats in several different ways. For example, choose to bake blueberries into your oats as they're cooking, add a handful of fresh strawberries to your oats and top them with cottage cheese, or dice up a few strawberries and stir them into a freshly cooked bowl of oatmeal.
- Cottage cheese: 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.
Keto-Friendly Oatmeal Alternatives
There are plenty of low-carb alternatives to oatmeal that are perfect for a ketogenic diet.
1. Ground Flaxseed
Ground flax seeds contain less than two net carbs per 1/4 cup, making them a perfect low-carb ingredient for keto porridge. When flaxseed is soaked in keto-friendly milk alternatives like coconut milk, heavy cream, or almond milk, it develops a thick and creamy consistency similar to hearty oatmeal.
Flaxseed porridge doesn’t just have a delicious taste-it also offers impressive health benefits. Flax seeds are an excellent source of omega-3 fatty acids, a type of fat that helps the body fight inflammation, promotes skin health, and can lower the risk of heart disease.
Research published in Nutrients suggests that flax seeds should be a dietary staple to improve overall health. The study concludes, “Dietary flaxseed has benefits for diseases, cancer, gastrointestinal health, and brain development and function, as well as hormonal status in menopausal women.”
2. Hemp Seeds
Hemp seeds are another excellent keto-friendly oatmeal alternative. Hemp seeds, also known as hemp hearts, contain less than two net carbs per 1/4 cup serving and can be soaked in any keto milk. Soaked hemp seeds can be thickened with a little coconut flour or almond flour or mixed with other seeds, including flax or chia seeds, to make a tasty and nutritious keto breakfast ideas.
Read also: Nutritious oat ideas
3. Chia Seeds
Chia seeds contain around one net carb per 1/4 cup serving and are an ideal choice for individuals on low-carbohydrate diets. Chia seeds soaked in coconut cream or keto milk have a pudding-like consistency.
4. Coconut Flour
To prepare a warm and comforting coconut flour ‘oatmeal’, combine half a cup of unsweetened shredded coconut, 4 tablespoons of coconut flour, 1/4 cup of ground flaxseed, 2 cups of unsweetened almond milk, and a pinch of salt in a saucepan.
5. Almond Flour
To make almond flour porridge or ‘oatmeal’, start by combining 6 tablespoons of almond flour, 1/4 cup of ground flaxseed, 2 cups of unsweetened almond milk, and a pinch of salt in a saucepan. Cook the mixture over medium-low heat for about five minutes.
Keto Oatmeal Recipes to Try
- Easy Low Carb Keto Oatmeal: This recipe uses a simple mix of seeds that mimic the texture and taste of oatmeal. You can also choose from four different add-in recipe options for different flavors, like cinnamon roll and strawberries and cream.
- Low Carb Keto Oatmeal: This mix of almond flour, seeds, almond milk, coconut, cinnamon, and more is just sweet enough without adding toppings. It’s versatile and super simple to put together a bunch of basics you probably already have on hand.
- Keto Oatmeal Porridge: Flaxseed meal, coconut flour, almond milk, and a few more simple ingredients make a surprisingly convincing oatmeal substitute. Feel free to add anything you want on top of this to make it your perfect “oatmeal” bowl.
- Baked Keto Oatmeal: This recipe uses some pretty basic ingredients to create a baked breakfast or lunch.
- Low Carb Overnight Keto Oatmeal: These use an easy blend of flaxseed, chia seeds, coconut, and sweetener to create an overnight oats substitute that’s keto-friendly.
Other Keto-Friendly Breakfast Alternatives
If, after reviewing the nutritional facts of oatmeal, you've found that it won't work within your dietary requirements, don't worry! Several low-carb dishes can be created to replicate the taste and texture of oatmeal without the extra carbs.
- Hot Cereal: Made with a mixture of Organic Brown Flaxseed Meal, Wheat Bran, Brown Flax Seeds and Whey Protein Powder, this dish combines all of our favorite oatmeal toppings into a bowl of hot and creamy cereal. The pudding-like nature of oatmeal means that children and adults can easily enjoy it.
- Chocolate Protein Chia Pudding: This pudding combines nutritious ingredients like Organic Chia Seed and Hemp Protein Powder.
- Green Goodness Smoothie: A quick breakfast recipe that you can make on mornings when you're rushed for time, this Green Goodness Smoothie is made with low-carb ingredients like spinach and raspberries to make a meal that is sure to be keto-friendly.
- Keto smoothie bowls: For a keto Berry Smoothie Bowl, blend half a cup of frozen berries, one cup of spinach, half an avocado, and unsweetened almond milk until smooth.
tags: #are #oats #keto #friendly #information