Madeleine Hull
The keto diet is a high-fat, adequate-protein, and low-carbohydrate diet. It is important to limit your net carb consumption to 20-30g per day to stay in ketosis. Cream of Wheat is a hot cereal that is high in carbohydrates and low in fats, which is the opposite of what is recommended for a keto diet. However, there are low-carb copycat recipes for cream of wheat that use coconut flour and psyllium husks to create a smooth and creamy texture. These recipes typically have a net carb count of 10, which is significantly lower than the 67.86g of net carbs per 100g serving in the original cream of wheat. So, while traditional cream of wheat is not keto-friendly, these low-carb alternatives can be an option for those on a keto diet.
| Characteristics | Values |
|---|---|
| Can you eat Cream of Wheat on a keto diet? | No, it is not recommended due to its high carb content. |
| Keto-friendly alternatives | A recipe that mimics Cream of Wheat using coconut flour, flaxseed, butter, and/or cream. |
| Macronutrient ratio for keto | 70% fat, 20-25% protein, and 5-10% carbs |
| Net carb allowance | 20-30g per day |
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What You'll Learn
Cream of Wheat is high in carbs
For those on a keto diet, it is important to limit your net carb consumption to 20g-30g per day to stay in ketosis. The ideal macronutrient ratio for keto is 70% fat, 20-25% protein, and 5-10% carbs. This means that most of the foods consumed on a keto diet should be low in carbs and high in fats.
Cream of Wheat is a food that is high in carbs and low in fats, which is the opposite of what is recommended for a keto diet. Specifically, Cream of Wheat Original Instant Hot Cereal contains 67.86g of net carbs per 100g serving.
While Cream of Wheat does contain ingredients that are keto-friendly, such as being free of sugar, artificial sweeteners, and refined oils, it is still high in carbs and should be avoided on a keto diet.
However, there are keto-friendly recipes available online that are designed to taste like Cream of Wheat while adhering to keto diet requirements. These recipes often include ingredients such as coconut flour, flaxseed, butter, cream, and add-ins like berries, nuts, and spices.
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A low-carb copycat recipe exists
For those who enjoy a bowl of hot Cream of Wheat but want to avoid the high carb count, a low-carb copycat recipe exists. This recipe is made with cauliflower and is said to taste just like the original Cream of Wheat. The recipe is simple: microwave frozen cauliflower until it is hot and steamy, then remove the lid to allow the steam to escape and dry out the vegetable. This step is crucial as it mellows out the flavour of the cauliflower so that it doesn't overpower the dish.
The dried cauliflower is then ready to be mixed with other ingredients. One recipe suggests mixing it with coconut flour and psyllium husks to create a smooth and creamy texture, while another recommends adding butter, heavy whipping cream, erythritol, and spices. The psyllium husk will "swell" and create a hot cereal consistency. The dish can be customised with various toppings and flavours, such as maple and pecan, cinnamon and vanilla, or chocolate and banana.
This low-carb copycat recipe is a gluten-free, grain-free, and vegan option that is high in fibre. It has 32 grams of carbohydrates and 22 grams of fibre, resulting in a net carb count of just 10 grams, which is significantly lower than the traditional Cream of Wheat, which has twice the carbs and only 1 gram of fibre.
The recipe is easy to prepare and can be stored in the fridge for up to four days, making it a convenient and healthy breakfast option for those following a low-carb or keto diet.
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The ideal keto macronutrient ratio
The keto diet is a high-fat, low-carb, moderate-protein diet. Typically, the macronutrient ratio for keto involves restricting carb intake to 5-10% of calories, increasing fat intake to 55-60% of calories, and the remaining 30-35% of calories coming from protein. However, some sources suggest a ratio of 70% fats, 5% carbs, and 25% protein, with the option of increasing fat intake even further to 75% and reducing protein to 20%.
The standard keto diet (SKD) is the strictest form of the keto diet, with less than 50 grams of carbs consumed daily, and an initial phase of less than 20 grams of carbs. The targeted keto diet (TKD) is more suitable for active people and athletes, as it allows for a higher carb intake to provide more energy. The cyclical keto diet involves alternating between keto days and non-keto days, and was found to help reduce body weight in a 2020 study. The high-protein keto diet (HPKD) involves eating more protein and less fat than the SKD, but may not result in ketosis as the body may convert protein into glucose.
To find your ideal keto macronutrient ratio, it is important to consider individual factors such as sex, height, weight, age, and activity level. Consulting a professional dietitian is recommended to determine the optimal diet plan, especially if you have any chronic health conditions. While the keto diet has been associated with various health benefits, such as weight loss, reduced blood sugar levels, and improved brain and heart health, it is more restrictive and challenging to sustain compared to a balanced, healthy diet.
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Toppings for the low-carb recipe
While traditional cream of wheat is not keto-friendly due to its high carb content, you can still enjoy a low-carb version of this comforting dish. This low-carb cream of wheat alternative can be topped with various ingredients to enhance its flavour and nutritional profile. Here are some topping ideas to get you started:
Butter and Cream: For a classic, indulgent option, top your low-carb cream of wheat with a pat of butter and a drizzle of cream. This adds richness and a creamy texture to your breakfast.
Berries and Nuts: For a healthier take, fresh or frozen berries add a burst of flavour and antioxidants. Pair them with some crunchy nuts for added protein and healthy fats. Walnuts, pecans, almonds, or even a nut butter can be a great choice.
Yogurt: Yogurt provides a tangy contrast to the cream of wheat. Opt for a plain, unsweetened variety, or choose a flavoured option with no added sugar. Yogurt also boosts the protein content of your breakfast.
Spices: Cinnamon, pumpkin pie spice, vanilla, or matcha powder can be sprinkled on top to elevate the flavour profile. These spices not only add warmth and depth of flavour but can also have potential health benefits.
Sweeteners: If you have a sweet tooth, consider low-carb sweeteners such as monk fruit sweetener, erythritol, or stevia. These can add sweetness without kicking you out of ketosis.
Eggs: For a savoury twist, a fried or poached egg on top of your cream of wheat can provide a hearty, protein-packed start to your day.
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How to store the low-carb recipe
It is important to note that Cream of Wheat is not suitable for a keto diet as it is very high in net carbs, with 67.86g of net carbs per 100g serving. For reference, the recommended daily net carb allowance for keto is 20-30g.
Now, onto storing low-carb foods.
Firstly, it is important to stock your kitchen with healthy, low-carb foods. Creating a grocery list can help you stick to your carb intake goals and increase the chances of choosing nutritious items. Focus on whole, natural foods that are high in protein, healthy fats, and non-starchy vegetables. Some examples include:
- Asparagus
- Kale
- Broccoli
- Spinach
- Zucchini
- Onions
- Tomatoes
- Cucumbers
- Cauliflower
- Artichokes
- Avocados
- Raspberries
- Coconut
- Lemons
- Blackberries
Secondly, when storing low-carb foods, it is a good idea to keep them in a designated area of your pantry, freezer, or refrigerator. This will make it easier to find and access these foods when preparing meals.
Perishables: Non-starchy vegetables and lower-carb fruits like those listed above should be washed, dried, and stored in airtight containers in the refrigerator. They can also be frozen to extend their shelf life.
Canned Goods: Canned fish is an excellent source of omega-3s and protein, and it has a long shelf life, making it ideal for emergency food storage. Other keto-friendly canned goods include bone broth, which is high in collagen protein and nutrients, and keto-friendly canned soups. Always check the labels to ensure there are no added carbohydrates.
Dry Goods: If you buy dry goods such as nuts, seeds, or low-carb flours in bulk, transfer them to airtight containers and store them in a cool, dry place.
Leftovers: When storing leftovers of prepared low-carb meals, use airtight containers and clearly label them with the date. Most leftovers will keep in the refrigerator for 3-4 days. For longer storage, freeze leftovers in meal-sized portions and thaw as needed.
By following these storage tips, you'll be able to create quick, balanced, and tasty low-carb meals, even when you're short on time.
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Frequently asked questions
No, you should avoid eating Cream of Wheat if you are on a keto diet as it is very high in net carbs. The ideal macronutrient ratio for keto is 70% fat, 20-25% protein, and 5-10% carbs.
Yes, there are low-carb, wheat-less copycat recipes for Cream of Wheat that are keto-friendly. These recipes typically use coconut flour and psyllium husks to create a smooth and creamy hot breakfast with a much lower net carb count.
Foods that are high in fat and low in carbs are suitable for a keto diet. Examples include avocado, salmon, ghee, and the aforementioned low-carb Cream of Wheat alternatives.
