Can Oats Fit In A Keto Diet?

Oatmeal is a popular breakfast option, packed with nutrients and health benefits. But is it keto-friendly? The short answer is no. Oatmeal has a high carbohydrate content, which is restricted on the keto diet. However, there are ways to still enjoy a warm bowl of oatmeal while staying within the keto diet guidelines.

Oatmeal is high in carbohydrates

Oatmeal is a high-carbohydrate food, with 70.7g of carbs per 100g of oats. However, it's important to distinguish between complex and simple carbs. Oats are a complex carb because they contain plenty of fibre, both soluble and insoluble, as well as beta-glucan.

Beta-glucan is a type of soluble fibre that has been shown to reduce levels of 'bad' cholesterol. It mixes with water in your gut to create a gelatinous substance that binds to bad cholesterol before it is eliminated from the body. Oats also contain insoluble fibre, which adds bulk inside your stomach and signals to your brain that it's time to stop eating. This can aid weight loss.

The complex carbs in oats mean that they take longer to digest, providing a slower, longer-lasting energy release. This is in contrast to simple carbs, such as white pasta, which offer a short-term energy boost followed by an energy dip.

The type of carbs that oats contain are the healthy carbs your body needs to fuel itself. When you aren't taking in enough healthy carbs, your body starts to break down fats and proteins for energy instead, which aren't used efficiently.

However, it's important to be mindful of the ingredients you add to your oatmeal, as they can increase the carbohydrate content. For example, while oatmeal can be a healthy addition to a keto diet, toppings such as maple syrup, bananas and brown sugar are all popular choices that are high in carbs and unsuitable for this diet.

Oats are a type of grain

Oats are typically processed into oatmeal in a few different ways. One way is to cut the oat groats (the grain kernel) into two or three pieces with a sharp metal blade, resulting in steel-cut oats. Another method is to stone-grind the groats, which is traditionally done by the Scots and creates broken bits of varying sizes that some say makes a creamier porridge. A third way is to steam and roll the groats into flakes, which stabilises the healthy oils and creates rolled oats, also known as old-fashioned oats. These processes make the oats quicker to cook by increasing the surface area or reducing the size of the pieces. Further processing can be done to make quick or instant oats by rolling the flakes thinner and steaming them longer.

Oats are also used to make oat flour, which can be used in baking or for thickening soups and stews. Oat flour is not typically used for bread because it is not suitable, but it is used for cookies and puddings. Additionally, oats are used to produce milk substitutes, such as oat milk, which has become the second-largest plant-based milk in the United States as of late 2020.

Instant oatmeal is heavily processed

Instant oatmeal is the most processed form of oats available. It is made by cutting oat groats into small pieces, steaming them, and rolling them into thin flakes. This process removes a minimal amount of nutrients, but instant oats are often packaged with additives such as artificial flavours, milk powder, and sugars, which may be unhealthy.

Instant oats are thinner and steamed at a higher temperature than quick oats, making them faster to prepare. They yield a softer, mushier texture than other types of oats. They are also less nutritious than other types of oats. The instant oatmeal you buy in stores is cooked and dried, often with sweeteners and flavourings added. This makes it less healthy than other types of oats.

Instant oatmeal is also less tasty than other types of oats. It has a different texture and "mouth feel" compared to traditional oatmeal. It is also less filling and satisfying on its own. However, it is very versatile and can be prepared savoury or sweet. It can also be added to smoothies and baked goods or used as a gluten-free substitute for breadcrumbs.

Instant oatmeal is a good source of carbohydrates, vitamins, minerals, and fibre. It also delivers a good amount of protein and fat. It has many health benefits, including improving cholesterol levels, blood pressure, and blood sugar regulation, as well as reducing inflammation.

Steel-cut oats are less processed

In contrast, rolled oats are made by steaming and flattening the oat groats, and quick oats undergo further processing to reduce their cooking time. This additional processing means that rolled and quick oats have a milder flavour and softer texture than steel-cut oats.

The relatively minimal processing of steel-cut oats means that they take longer to cook than other types of oats. They also have a coarser, chewier texture and a nuttier flavour.

From a nutritional perspective, the minimal processing of steel-cut oats means that they are digested more slowly than other types of oats. This can help to keep blood sugar levels stable and may provide additional health benefits. For example, the longer digestion time allows steel-cut oats to remain in the intestine for longer, providing more time for the oat fibre to be metabolised by good bacteria in the large intestine. This can help to reduce inflammation and promote good gastrointestinal health.

In summary, steel-cut oats are less processed than other types of oats, such as rolled or quick oats. This minimal processing gives steel-cut oats a chewier texture and nuttier flavour, and it also provides additional health benefits due to their slower digestion time.

Oats are a good source of fibre

Oats have the largest proportion of soluble fibre of any grain. The beta-glucan in oats has been shown to decrease low-density lipoprotein, or "bad" cholesterol, by 10-15%, particularly when consumed as part of a low-fat diet. Studies have also shown that a high-fibre diet can decrease the risk of high blood pressure and reduce the risk of mortality from cardiovascular disease.

The American Heart Association recommends that adults eat 25-30 grams of fibre per day. Just half a cup of uncooked oats provides about 4 grams of fibre and can help you reap the health benefits of this nutrient.

In addition to their fibre content, oats are also a good source of protein, vitamins, and minerals. They are among the healthiest grains on earth and are often considered a superfood due to their high nutritional value.

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