Leena Watts
The ketogenic diet is a low-carbohydrate, high-fat eating plan that promotes weight loss and has been associated with several health benefits. To achieve ketosis, a metabolic state where the body uses fat as its primary fuel source, dieters must significantly reduce their carbohydrate intake. Oats, a popular breakfast choice, are typically classified as high in starch and carbohydrates, which raises the question of whether they can be included in a ketogenic diet. While some sources suggest that oats are not keto-friendly due to their high carb content, others claim that pure, raw oatmeal can be incorporated into a keto diet in moderation, as it is a good source of resistant starch and fibre.
| Characteristics | Values |
|---|---|
| Are oats allowed on a ketogenic diet? | Oats are generally not recommended on a ketogenic diet due to their high starch and carbohydrate content. However, some sources suggest that pure, raw oatmeal can be included in small amounts as it is a good source of resistant starch and fibre, which are beneficial for the keto diet. |
| Types of oats allowed on a ketogenic diet | Simplyseedz porridge oats, which are a blend of British jumbo oats, pumpkin and sunflower seeds, with no added sugar, artificial sweeteners, or dairy. |
| How to include oats in a ketogenic diet | Oats can be included in small amounts, such as sprinkling a few on another food as a topping, or mixing a spoonful of oatmeal with keto-friendly foods like chia seeds. |
| Nutritional advantages of including oats | Oats are a good source of resistant starch, which can help with weight loss, shrinking belly fat, and improving heart health. They are also high in B vitamins, which are essential for healthy skin, hair, muscles, brain function, and the formation of new cells. |
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What You'll Learn
Oats are high in starch and carbohydrates
Oats are a grain crop that is rich in starch and carbohydrates. Starch is the most abundant component in oats, accounting for nearly 60% of their total dry weight. The starch content in oats has a potent potential for releasing glucose into the bloodstream. The amount of starch in oats ranges from 51% to 65% due to variations in plant genotype and production environment.
Oats are also a good source of dietary fibre, which is a type of carbohydrate that is not digested in the human upper gastrointestinal tract. This type of fibre can help to reduce cholesterol levels in the blood. In addition to starch and fibre, oats contain other carbohydrates that the human body can absorb and utilise.
Oats are typically associated with carbohydrates due to their placement on the food pyramid next to wheat and bread. However, not all carbohydrates are created equal. Oats are considered a healthy carb because they are a good source of energy and essential for the body's everyday functions.
When preparing oats, it is important to be mindful of added sugars, which can increase the carbohydrate count in an unhealthy way. Instead, consider adding fresh fruit for sweetness and additional nutrients.
While oats are high in starch and carbohydrates, they can still be included in a ketogenic diet in small amounts or when paired with keto-friendly foods.
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Pure, raw oatmeal is a good source of resistant starch
The ketogenic diet is a low-carbohydrate diet that aims to get the body working in ketosis. Oats are generally considered high in starch and therefore not recommended for the keto diet. However, some sources suggest that including whole grains like porridge oats and eating them with natural fats can slow any sugar spike. For example, Simplyseedz porridge oats are keto-friendly as they are a blend of British jumbo oats, pumpkin and sunflower seeds with no added sugar or artificial sweeteners.
Resistant starch can also be found in other foods such as potatoes, rice, pasta, sweet potatoes, corn tortillas, and bananas. The amount of resistant starch in bananas can vary depending on their ripeness, with raw, green bananas containing the highest amount. It is recommended that individuals consume around 20 grams of resistant starch per day to gain the full benefits for digestive health. However, it is important to note that most people consume lower amounts, ranging from 3 to 8 grams per day.
To increase the intake of resistant starch, individuals can try adding a tablespoon of hi-maize resistant starch to their meals or snacks. This is a very concentrated form of resistant starch made from corn. Additionally, cooking and cooling starchy foods like rice and potatoes can increase their resistant starch content. For example, potatoes are a good source of resistant starch when cooked and allowed to cool, and this method can also be applied to pasta, rice, or potatoes.
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Oatmeal can be eaten with keto-friendly foods like chia seeds
Oats are typically considered high in starch and carbohydrates, which are minimized in a ketogenic diet. Therefore, oats are not recommended for a keto diet. However, some suggest that consuming oats with keto-friendly foods or as part of a fasting diet can make them suitable for keto.
Oatmeal, for example, can be eaten with keto-friendly foods like chia seeds. Chia seeds are a great source of omega-3 fatty acids, fiber, protein, and antioxidants. They are also gluten-free and nut-free, making them suitable for various dietary restrictions. When combined with oatmeal, chia seeds can add important nutrients and a satisfying texture to your meal.
There are several ways to incorporate chia seeds into your oatmeal. You can mix a spoonful of chia seeds into your oatmeal while cooking it, or you can use chia seeds to make a pudding and add it to your oatmeal for extra creaminess. You can also sprinkle chia seeds on top of your oatmeal as a topping.
Additionally, you can include other keto-friendly toppings or mix-ins with your oatmeal, such as natural fats like yogurt, peanut butter, nuts, or seeds. These additions can help slow any sugar spike and make your oatmeal more suitable for a keto diet.
By combining oatmeal with keto-friendly foods like chia seeds and making adjustments to your overall diet, you can enjoy the benefits of both worlds while maintaining ketosis.
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Oats are not recommended for a strict keto diet
Oats are a rich source of carbohydrates, which are limited in a ketogenic diet. The keto diet is a low-carb, high-fat diet that aims to put the body into a metabolic state called ketosis, where the body burns fat for energy instead of carbohydrates. To achieve ketosis, it is essential to minimise carbohydrate intake, which is why oats are generally not recommended for a strict keto diet.
Oats are typically classified as a high-starch food, and starch is a type of carbohydrate. While oats do offer some nutritional benefits, such as being a good source of dietary fibre, their carbohydrate content can make it challenging to fit them into a keto meal plan without exceeding the daily carb limits. For example, a quarter to a half cup of dry oatmeal contains 12 to 24 grams of carbohydrates, which is a significant portion of the daily carb allowance on keto, which is typically between 20 and 50 grams.
While some sources suggest that pure, raw oatmeal can be a good source of resistant starch, an important component of the keto diet, the amount of oatmeal that can be consumed while still adhering to the strict carb limits of keto may not be satisfying as a meal. Additionally, the preparation and serving size of oatmeal can impact its carb content. For instance, steel-cut oats have a lower glycemic index than rolled or instant oats, and cooling oats before consumption can increase their resistant starch content.
It is worth noting that the ketogenic diet has various iterations, and some individuals may have more flexible carb allowances. In such cases, small amounts of oatmeal, limited to no more than a cup per day, may be incorporated into the diet on rare occasions. However, for those following a strict keto diet with limited carb intake, oats are generally not recommended as they can hinder the body's ability to achieve and maintain ketosis.
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Oatmeal is a popular breakfast food
However, oatmeal's reputation as a nutritious breakfast option has led to questions about its compatibility with the ketogenic diet, which has gained popularity for its weight loss benefits. The keto diet is characterised by a very low-carbohydrate and high-fat approach, which aims to induce a metabolic state called ketosis. This state is achieved by significantly reducing carbohydrate consumption and replacing it with fat.
Oatmeal, being a grain, is naturally rich in carbohydrates, leading some to believe it is incompatible with the keto diet. However, this is not entirely accurate. Pure, raw (not pre-cooked) oatmeal is a good source of resistant starch, which is essential for the keto diet. Resistant starch is a type of fibre that resists digestion, acting as a fermentable fibre that feeds the friendly bacteria in the gut. It is worth noting that the amount of oatmeal consumed should be considered, as even with its benefits, it is the total carbohydrate count that matters in a keto diet.
For those adhering to a strict keto diet, it is recommended to avoid oatmeal altogether. However, individuals with more flexible carb allowances may be able to incorporate small amounts of oatmeal into their diet on rare occasions, limited to no more than a cup per day. To minimise the impact on carb intake, it is suggested to pair oatmeal with low-carb or zero-carb foods such as eggs, avocado, or non-starchy vegetables. Additionally, opting for steel-cut oats can be beneficial due to their lower glycemic index compared to rolled or instant oats.
While oatmeal may not be a staple breakfast option for those on a strict keto diet, it can be enjoyed in moderation by those with more flexible carb limits. It is important to remember that individual serving sizes and total daily carbohydrate intake are crucial factors when incorporating oatmeal into a keto diet.
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Frequently asked questions
Oats are typically considered too high in carbohydrates to be suitable for a ketogenic diet. However, some sources suggest that pure, raw (not pre-cooked) oatmeal can be consumed in small amounts due to its high fibre content, which does not contribute to blood sugar spikes.
If you wish to include oats in your ketogenic diet, it is recommended to opt for steel-cut oats, as they have a lower glycemic index than rolled or instant oats. Additionally, pair your oats with low-carb or zero-carb foods such as eggs, avocado, or non-starchy vegetables.
Yes, if you are looking for a breakfast option, there are low-carb alternatives to traditional oatmeal that are suitable for a ketogenic diet. For example, you can try keto porridge oats, which are a blend of seeds and have no added sugar or artificial sweeteners.
