Eating oatmeal on Keto is a tricky proposition. Oatmeal is a complex carbohydrate, and complex carbohydrates are not allowed on the ketogenic diet.
Complex carbs take longer to digest and, therefore, can interfere with ketosis, which is what you want when you go. Keto: your body uses fat instead of glucose as its primary source of fuel.
However, there are some times when oatmeal can be eaten on a keto diet. Read on to learn how.
Eating Oatmeal On Keto
Though it makes for a great morning meal, Keto dieters should avoid eating oatmeal. It’s true that oatmeal is packed with fiber and protein, which makes it an excellent breakfast food.
The ketogenic diet plan is a high-fat, low-carbohydrate diet that causes the body to enter a metabolic state called ketosis. Your body will be burning fat for energy instead of carbohydrates.
The keto diet is a low-carb diet that restricts your intake of carbohydrates to less than 20 grams per day, with many followers only consuming 10 or fewer grams per day.
The primary benefit to this type of diet is that it forces your body to burn fat for fuel instead of carbohydrates, as well as to makes it easier for you to lose weight.
While there are many foods that are allowed on the keto diet, oatmeal is not one of them.
Because oatmeal contains a high amount of carbohydrates, they are not allowed on the keto diet.
The recommended carbohydrate intake for a ketogenic diet is about 5% of total calories, which equates to around 20 grams per day for most people. That’s one serving of oatmeal or two servings of fruit per day.
What Is Oatmeal?
Oatmeal is a breakfast food made from oat groats that have been ground into coarse flour.
The grains are cooked in water or milk, with the liquid being absorbed by the grains and then eaten as porridge or used as an ingredient in other dishes.
The dish is one of the most popular ways to eat oats and can be served hot, cold, or sweetened with honey.
There are many different types of oatmeal: quick-cooking, old-fashioned, and steel-cut.
Old-fashioned oats are rolled oats that have been steamed and then dried. These are the most common type of oatmeal available in grocery stores.
They cook up quickly and have a nice chewy texture when cooked for about 5 minutes on the stovetop or in the microwave.
Quick-cooking oats are also rolled oats that have been cut into smaller pieces than old-fashioned oats. These cook up in just two minutes on the stovetop or in the microwave.
They have a softer texture than old-fashioned oats when cooked for about 5 minutes on the stovetop or in the microwave.
Steel-cut oats are whole groats that have been chopped into smaller pieces but not rolled or steamed like other types of oatmeal.
Because they’re not processed at all, they take longer to cook, which is about 20 minutes on the stovetop or in a slow cooker.
How Many Carbs Are In Oatmeal?
Oatmeal can be made with either steel-cut oats or rolled oats. The type of oats you eat can greatly affect how many carbs it contains.
- A cup of rolled oats contains 27 grams of carbohydrates.
- A 1/4 cup (40 grams) dry serving of steel-cut oats, which is less processed than regular oatmeal, still contains 28 grams of carbohydrates.
- One packet of instant oatmeal has 150 calories, 2 grams of fat, 3 grams of protein, 31 grams of carbohydrates, and 27 grams of net carbohydrates.
What Kind Of Oatmeal Is Best For Weight Loss?
Despite oatmeal’s reputation as one of the healthiest breakfast cereals, not all oatmeals are created equal in terms of their nutritional value. Steel-cut oats are the best kind for weight loss, and here’s why:
- They keep you feeling fuller longer. Steel-cut oats are considered whole grain. Because they are processed with a steel blade, they retain their bran, germ, and endosperm, which are high in fiber and other nutrients. Steel-cut oats release glucose into your bloodstream slowly and steadily, allowing you to feel fuller for longer than most other grains.
- The fiber in steel-cut oats also helps to lower cholesterol levels and keep blood sugar stable, so if want an easy way to improve your health without making any drastic changes to your diet, switching from rolled oats to steel-cut oats is the way to go.
- They’re packed with fiber, which helps keep your blood sugar levels stable and makes you feel fuller longer. Dietary fiber is very important for weight loss. It helps you feel full and satisfied, so you’re less likely to overeat. Fiber also helps you metabolize fat more efficiently, and it can reduce your risk of heart disease, diabetes, and other conditions.
- Steel-cut oats retain more of their nutritional value because they are processed less than other varieties of oatmeal. They’re also less processed, which means they’re lower in calories and fat than other types of oats. Steel-cut oats are also high in fiber and protein, which is great for weight loss and digestion.
- They’re the least processed kind of oatmeal and still have the hull and bran on the grains. This means that you’ll get more protein from eating steel-cut oats than any other type of oatmeal, which has about 2 grams per serving.
Is There A Keto Substitute For Oats?
Oats are one of the most popular grains that people include in their diets. They are versatile, inexpensive, and easy to prepare. Oats can be used in many different types of recipes, including bread, oatmeal, and even cookies.
However, oats can also be problematic for those who follow a ketogenic diet plan because they contain high amounts of carbohydrates.
One of the best substitutes for oats that is Keto friendly is hemp seeds. Hemp seeds are small and oval, with a slightly nutty flavor. You can consume them in their raw or cooked forms, blend them into drinks and use them in baked goods.
The high fiber content makes them extremely beneficial for those on a diet. When eaten raw, the taste is mild and nutty, but when cooked, it becomes more earthy and grassy with a slightly nutty flavor.
Because of their high protein content (15%) as well as their high fiber content (34%), they provide a lot of energy at only 100 calories per serving.
This makes them an excellent food choice for those who are trying to lose weight without starving themselves into starvation mode.
Plus, they are rich in healthy fats like omega 3s, which help protect from cardiovascular diseases such as heart attacks or strokes because they help lower bad cholesterol levels while raising good cholesterol levels (HDL).
Omega 3s also make your brain function better by helping improve memory function while reducing risk factors associated with Alzheimer’s Disease, such as inflammation or oxidative stress.
Flax seeds are a great alternative to oats in keto-friendly recipes. They have similar nutritional value, but they’re also high in fiber and healthy fats, which makes them more filling and satisfying than oats.
Flax seeds contain about 8 grams of carbs per 1/4 cup serving (29 grams), which is about half as much as oat flour contains per 1/2 cup serving (55 grams). The seeds also have 5 grams of fiber per 1/4 cup serving (29 grams).
Flax is also easy to buy at most grocery stores and can be ground into a powder or used whole in recipes.
The nutty flavor of the seeds pairs well with other flavors like cinnamon or vanilla, so it’s a good option if you’re looking for something different than the typical oat-flavored baking recipe.
There are some downsides to using flax as an alternative to oats. It has less protein and iron than oats, but overall these aren’t major issues for most people who are following the keto diet.
Chia seeds are a great substitution for oats when you’re following a keto diet. They’re super high in fiber, which helps keep your blood sugar low and keeps you feeling full.
Furthermore, the omega-3 fatty acids found in chia seeds have anti-inflammatory properties. Chia seeds are also full of antioxidants and other nutrients that benefit the heart and brain.
The main benefit of chia seeds over oat flour is that they have a neutral taste and texture, so they won’t change the flavor or texture of your baked goods too much.
You can use them in place of other flours in many recipes as well, like in pancakes or muffins.
The main downside is that they don’t absorb liquids as well as some other flours, so if you’re using them in recipes like pancakes or muffins where you need them to hold together well without falling apart, it might take longer than usual for them to cook through.
Health Benefits Of Oatmeal
Oatmeal is a superfood that’s packed with plenty of benefits:
- Lowers cholesterol levels
- Lowers blood pressure
- Reduces inflammation in your body by lowering CRP levels and reducing oxidative stress on your cells
- Loaded with fiber and complex carbohydrates
- High in antioxidants and have been shown to lower cholesterol and reduce the risk of heart disease.
- Contains vitamins and minerals like calcium, magnesium, thiamin, niacin, vitamin E, riboflavin, folate, and iron
Uses Of Oatmeal
Oatmeal is quite a versatile ingredient that can be used in a number of recipes. Here are some of the more common ways oatmeal is used in cooking:
Oatmeal is a great binding agent in meatloaf and meatballs. It holds the meat together while baking and keeps the meat from falling apart during digestion.
Oatmeal makes an excellent coating for fried foods, such as chicken wings or fish. The oatmeal forms a crunchy outer layer that adds texture to the dish while also providing extra nutrients for your body.
Likewise, you can use it in place of breadcrumbs when making baked chicken nuggets or macaroni and cheese. The oats add a nice texture to these dishes without adding too many carbs or calories!
3 Healthy Ketogenic Oatmeal Recipes!
There can be a couple of reasons that one chooses to go for a keto diet. One may be trying to lose weight or turn their health around and become healthy.
Ketogenic diets can help you with health hazards like cancer, epilepsy, diabetes, and other diseases. But the keto diet can become tedious, yet you can spice up things by learning new recipes.
Here are some oatmeal keto recipes to learn and enjoy your dieting. The keto diet is low in carbs, so you must choose your ingredients carefully. Oats are a great option in this case.
|Keto Low-Carb Oatmeal Recipe
|381 Per Serving
|Easy Keto Oatmeal Low carb Porridge Substitute
|450 Per Serving
|Chocolate Peanut Butter Keto Oatmeal
|191 Per Serving
If you want a recipe that does not take much of your time, then learn this one. It will take minimum effort and minimum time.
You need hemp seeds, chia seeds, flax seeds, coconut milk, cinnamon, honey, and some vanilla extract.
Gather all the ingredients in a saucepan and whisk them until smooth. Now simmer them until the batter becomes thick in consistency. The seed we use helps make the mixture thick.
Now it is ready for you to eat. Pour it into a bowl and enjoy!
Calories Per Serving: 381 (per serving)
Preparation Time: 15 Minutes
If you like porridge, you will find this recipe great. It is an excellent oatmeal option for breakfast that takes less time to prepare.
All you need is some cinnamon, brown sugar, unsweetened cocoa powder, flaxseeds, coconut flour, chia seeds, unsweetened almond milk, cream, maple syrup, and choco chips.
This meal is full of omega-3 fatty acids and high in fiber.
Take a saucepan to mix all ingredients in it. Keep the stove on medium heat for 10 minutes till the mix becomes thick.
Pour it into a bowl and top it with your favorite toppings. You can add chopped pecans and sugar-free maple syrup.
Calories Per Serving: 450 (per serving)
Preparation Time: 15 Minutes
Oatmeals are great options when looking for a low-carb diet. The pinch of flavors you can add to them gives a wide range of options, so you never get bored while you stay healthy.
This meal has no wheat, grains, or oats, but you can never tell from the taste. So instead, it would be best to have flax seeds, hemp hearts, chia seeds, milk, and milk-ins.
The recipe is straightforward, take all the ingredients and mix them in a bowl. Refrigerate them for 30 minutes to become creamy. Now microwave it, and they are ready to have. For extra taste, you can add chocolate peanut butter to it.
Calories Per Serving: 191 (per serving)
Preparation Time: 2 Minutes
Frequently Asked Questions
How Much Oatmeal Can You Eat When On Keto?
If you have to have oatmeal, limit yourself to one-quarter cup of steel-cut oats a day. Steel-cut oats are the least processed variety of oats, so they have more fiber and fewer carbohydrates.
But if you eat too much steel-cut oats, they can sabotage your diet and weight loss efforts.
Is Keto-Friendly Oatmeal Available?
If you’re following the keto diet, you know that oatmeal is off-limits. Oatmeal is high in carbs, and if you want to stay in ketosis and lose weight, it’s best to limit the amount of oatmeal you eat.
But what if you want a nice bowl of warm oats? Is there any way to make oatmeal keto-friendly?
Your best bet is to limit the amount of oatmeal you eat and try to eat steel-cut oats if you’re on Keto.
Are Quaker Oats Keto-Friendly?
Quaker oats are made from oats and water, and they’re high in carbohydrates. There are some people who follow a low-carb or ketogenic diet and still want to eat Quaker Oats, though.
If that’s you, we’ve got some ideas for making your favorite breakfast cereal keto-friendly:
- Add more fat: Adding things like heavy cream or coconut milk will help up the fat content and make your meal more satisfying without adding extra carbs. Plus, it’ll make it taste better!
- Use less milk: Add less milk than usual at about 3/4 cup instead of 1 cup and add more water to create a thicker consistency. This will also help keep your blood sugar stable and avoid spikes from eating too much sugar in one sitting.
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