Oatmeal is a classic breakfast dish, beloved for both its flavor and its versatility. However, if you’re following a ketogenic diet, traditional oatmeal is off the table due to its high carbohydrate content. Fortunately, there are plenty of delicious and nutritious low-carb alternatives that can satisfy your oatmeal cravings without kicking you out of ketosis. This article explores the world of "noatmeal" and other keto-friendly options, providing you with everything you need to enjoy a warm, comforting breakfast while staying true to your low-carb lifestyle.
The Problem with Traditional Oatmeal on Keto
Oatmeal, whether instant or steel-cut, is primarily composed of oats, which are grains naturally rich in carbohydrates. A single 1/4 cup serving of oats contains approximately 28 grams of carbs. On a ketogenic diet, where the goal is to limit net carb intake to 20-50 grams per day to maintain ketosis, oatmeal can quickly exceed your daily allowance. Eating oatmeal can 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.
Introducing "Noatmeal": Oatmeal Without the Oats
"Noatmeal" is the perfect solution for those who miss oatmeal on a low-carb or keto diet. It's essentially oatmeal with no oats! Instead, it utilizes a combination of low-carb ingredients that mimic the taste and texture of traditional oatmeal while providing even more nutritional benefits.
What is Noatmeal?
Noatmeal was created in the low carb world from the desire to replace oatmeal while following a Low carb or Keto diet. It’s pretty much what it sounds like… oatmeal with no oats! Just lots of good oatmeal like ingredients that are even more nutritious than the real deal.
Key Ingredients in Keto Oatmeal Alternatives
Several key ingredients can be used to create a satisfying and nutritious keto oatmeal alternative:
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- Hemp Hearts: Shelled hemp hearts have a slightly nutty taste and a texture that resembles oats, making them an excellent base for noatmeal. Hemp hearts are considered a superfood and are a great addition to your diet. They are a great source of protein, high in fat and fiber, and packed with vitamins and minerals. They’re also heart-healthy!
- Flaxseed Meal: Flaxseed meal is another ingredient that works well as a substitute or addition to regular oatmeal. Golden flax seeds are rich in healthy nutrients. They contain omega 3 fatty acids, proteins, and are rich in fiber. It is known as a super food. Flax seeds contain very minimal amount of carbs per serving. 1 table spoon of flax seed contains 2g of carbohydrates of which 1.9g is fiber. Which means it 1 Tbsp contains only 0.1g net carbs Hurray!!! That makes it a good addition to our keto oatmeal.
- Chia Seeds: Chia seeds add great texture and structure to Keto oatmeal. Chia seeds are nutrients dense. They are loaded with antioxidants and are low in carbs.
- Liquid: Water and heavy cream (or dairy-free milk of your choice) is for.
Making Keto Noatmeal: A Step-by-Step Guide
Prepare the Noatmeal - If you’re wondering how to make noatmeal, it’s pretty similar to how you would make traditional oatmeal and also just as easy to prepare!
- Cook until thickened: Some of these ingredients like the chia seeds won’t take on an oatmeal like texture until you’ve added liquid. That’s what the water and heavy cream (or dairy-free milk of your choice) is for.
- Adjust as needed: The low carb oatmeal may look thinner than you’d like, but it does thicken a bit more after you take it off the heat. You can always use more or less liquid to get the consistency that you prefer.
Other Keto-Friendly Oatmeal Alternatives
Besides noatmeal, several other ingredients can be used as keto-friendly oatmeal alternatives.
Seeds
- Chia Seeds: Low in carbs but packed with protein and heart-healthy fats, chia seeds are a great alternative to oatmeal when you’re following a low carb or ketogenic diet. Chia seeds soaked in coconut cream or keto milk have a pudding-like consistency.
- Hemp Seeds: For an easy way to squeeze more healthy fats, fiber, protein, and vitamin E into your daily diet, consider using hemp seeds in place of your oatmeal. Hemp seeds work best when paired with other keto-friendly ingredients, such as chia seeds or flaxseed, to make a tasty breakfast bowl. Combine them with unsweetened almond milk, stevia, almond butter, and pecans. Heat on the stove or in the microwave and enjoy your keto-friendly breakfast.
- 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.
Nuts and Flours
- Almond Meal: Made from blanched, ground almonds, almond meal can be used in many of your favorite baked goods in place of oats. Almond meal has a coarser consistency than almond flour and works especially well in foods like cookies, cakes, muffins, and quick breads.
Toppings and Add-ins for Keto Oatmeal
All that’s left now is to add some toppings. Keto oatmeal is easily adaptable with a variety of add ins. Fresh fruit, nuts, seeds, nut butters, chocolate chips, coconut flakes, jam, cinnamon, vanilla, and nutmeg are all flavorful toppings that you can try.
- Fruits: Fruits like strawberries, blueberries and blackberries are a good keto option for fruits.
- Nuts and Seeds: Ever thought of oatmeal with add ins like nuts and chocolate chips.
Common Misconceptions About Oatmeal and Keto
- "Plain oatmeal is low carb." Plain oatmeal is considered lower carb but not low enough for a keto diet. 1/2 cup of dry oatmeal contains 27g of carbs. If you are on a standard low carb diet, it may work well with your needs but if you are on a keto diet, it will definitely kick you out of ketosis.
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