Madeleine Hull
Oreo cookies are typically considered junk food, high in carbohydrates and sugar, and low in nutritional value. However, some studies have found that Oreo cookies can lower LDL cholesterol in individuals on keto diets. This has sparked interest in the possibility of including Oreos in keto diets, with some people even creating recipes for keto-friendly Oreo cookies. While these homemade keto Oreos can be a tasty treat, it is important to remember that Oreos are not health food, and there are more nutritious ways to spend your daily carb allowance.
| Characteristics | Values |
|---|---|
| Carbohydrates | High |
| Sugar | High |
| Keto-friendly alternative | Yes |
| Health food | No |
| LDL cholesterol | Decreases |
| GI/GL | Not focused on in keto |
| Artificial sweeteners | May knock you out of ketosis |
| Net carbs | All that matters in keto |
| Keto Oreo cookies recipe | Available |
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What You'll Learn
Oreo cookies are high in carbohydrates
While it is technically possible to consume one to 1.5 Oreo cookies while staying within the carbohydrate limit of a ketogenic diet, it is important to consider the opportunity cost of consuming these cookies. For example, as one Reddit user points out, those 21 grams of carbohydrates could be spent on fruits and vegetables instead.
Furthermore, while Oreo cookies can be used as a source of carbohydrates in a ketogenic diet, they are generally considered to be a type of junk food or "unhealthy food." They are high in sugar and do not contain other dietary components that would provide additional nutritional benefits. Therefore, while Oreo cookies may provide a quick source of carbohydrates, they are not a nutritious option and should not be considered a regular part of a healthy diet.
It is worth noting that there have been studies that used Oreo cookies as a source of carbohydrates in ketogenic diets to investigate their effect on cholesterol levels. These studies found that Oreo cookies can lower LDL cholesterol levels, which is often referred to as "bad" cholesterol. However, the researchers themselves do not recommend Oreo cookies as a health food, and one study even cautions that long-term consumption of refined carbohydrates from sources like Oreo cookies would likely have negative health consequences.
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Research suggests Oreo cookies can lower LDL cholesterol in keto diets
It is widely known that keto diets are low-carbohydrate diets. However, recent research has shown that these diets may increase Low-Density Lipoprotein cholesterol (LDL cholesterol) or 'bad' cholesterol in the blood. This increase in LDL cholesterol can cause damage by blocking blood vessels, which can increase the risk of heart attack or stroke.
In a bid to investigate the effect of carbohydrate supplementation on the cholesterol levels of individuals following a keto diet, researchers Norwitz and Cromwell from Harvard Medical School and The Lipoprotein and Metabolic Disorders Institute respectively, conducted a single-subject self-study with an interesting twist. The study involved participants following a strict ketogenic diet and consuming 12 Oreo cookies per day, increasing their carbohydrate intake by 100 grams for about two weeks.
The researchers were astonished to find that after 14 days of consuming 12 Oreo cookies a day, the LDL levels in Dr. Nicholas G. Norwitz’s blood had decreased significantly. The results showed that Oreo cookies lowered his LDL by 71% in 16 days, whereas six weeks of high-intensity statin therapy lowered his LDL by only 32.5%.
However, the authors stress that this is a metabolic demonstration and that the data presented in this case study experiment should not be considered a beneficial health intervention. Oreo supplementation and long-term consumption of refined carbohydrates would be very likely to have negative health consequences.
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There are keto-friendly Oreo recipes available
Oreo cookies are a type of junk food that is high in carbohydrates. Two Oreo cookies contain 21 grams of carbohydrates, which can be spent on eating fruits and vegetables. However, there are keto-friendly Oreo recipes available that are sugar-free, dairy-free, and paleo-friendly. These recipes use low-carb chocolate wafers made with coconut oil or butter and a rich vanilla cream centre.
One recipe recommends using black cocoa powder to give the cookies their distinctive chocolatey flavour. The cookies can be baked on silicone baking mats or parchment paper, but they cook faster on the latter. For the cream filling, the recipe suggests using palm shortening and coconut cream at room temperature to ensure a smooth consistency.
Another recipe provides a dairy-based option, using butter instead of coconut oil and a cream cheese filling to achieve a whiter colour. This recipe also includes almond flour, cocoa powder, sweetener, baking powder, and salt.
These keto Oreo recipes allow individuals following a ketogenic diet to enjoy a treat similar to the classic Oreo cookie while adhering to their dietary restrictions. It's important to note that while these recipes provide alternatives, Oreo cookies themselves are not considered a health food and should not be consumed as a primary source of carbohydrates.
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Keto Oreo recipes are sugar-free and dairy-free
The ketogenic diet is a low-carbohydrate method of eating. Oreo cookies are typically high in carbohydrates and loaded with sugar and flour, making them unsuitable for a keto diet. However, it is possible to make keto-friendly Oreo cookies that are sugar-free and dairy-free.
Keto Oreo recipes typically use alternative ingredients to create a crisp chocolate cookie with a creamy vanilla centre, while remaining sugar-free and dairy-free. For example, Pretty Pies' recipe uses almond flour instead of bleached, white flour, and monk fruit/erythritol instead of refined, white sugar. The recipe also includes avocado oil and flax as a nutrient-rich egg replacer. By using these alternative ingredients, the recipe becomes suitable for those on a keto diet, as well as those who are gluten-free, dairy-free, sugar-free, and egg-free.
The Big Man's World recipe for Keto Oreos also features crispy chocolate cookies sandwiched between sheets of sugar-free vanilla cream. The recipe uses almond flour, coconut flour, cocoa powder, baking soda, salt, a granulated sweetener, eggs, butter, and vanilla. The wet and dry ingredients are combined to form a dough, which is then shaped into small balls and baked. Once cooled, frosting is added to half of the cookies, which are then sandwiched together. These Keto Oreos are sugar-free, gluten-free, and made without artificial flavours or vegetable shortening.
All Day I Dream About Food also has a recipe for Keto Oreos that are sugar-free and dairy-free. This recipe uses coconut oil instead of butter, resulting in crisp chocolate wafers with a rich vanilla cream centre. The recipe includes almond flour, cocao powder, sweetener, baking powder, salt, egg, coconut oil, and vanilla extract. The dough is combined and baked, and the cookies are filled with dairy-free cream cheese to create a white cream centre.
While these keto-friendly Oreo recipes provide a delicious treat for those on a keto diet, it is important to note that Oreo cookies are still considered junk food and should not be considered a health food. The decision to include them in a keto diet should be made after consulting with a medical professional.
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Keto Oreo recipes are easy to make
Oreo cookies are a type of junk food that is high in carbohydrates. Therefore, they are not considered keto-friendly. However, researchers Norwitz and Cromwell from Harvard Medical School and The Lipoprotein and Metabolic Disorders Institute, respectively, found that Oreo cookies can lower LDL cholesterol in individuals on keto diets. The researchers conducted a single-subject self-study where Dr. Nicholas G. Norwitz consumed 12 Oreo cookies a day for 14 days and experienced a significant decrease in LDL levels. Despite these findings, the researchers do not recommend Oreo cookies as a health food, and long-term consumption of refined carbohydrates is likely to have negative health consequences.
For those who want to enjoy the taste of Oreos while adhering to a keto diet, there are recipes for keto-friendly Oreo cookies that are easy to make. These homemade keto Oreos are sugar-free, dairy-free, and paleo-friendly, and they taste just like the classic sandwich cookies. The recipe typically involves making chocolate cookies with a vanilla cream filling. Here's a step-by-step guide to making keto Oreos:
Ingredients:
- Almond flour or coconut flour
- Cocoa powder
- Baking soda
- Salt
- Granulated sweetener (such as Lakanto)
- Eggs
- Butter or palm shortening
- Vanilla
- Coconut cream or milk
Instructions:
- Preheat the oven and line baking sheets with parchment paper.
- In one bowl, combine the flour(s), cocoa powder, baking soda, and salt.
- In a separate bowl, combine the sweetener, eggs, butter or shortening, and vanilla.
- Fold the wet ingredients into the dry ingredients until a dough forms.
- Shape the dough into small balls and press them into a cookie shape. Place them on the lined baking sheet.
- Bake the cookies until firm, then let them cool completely.
- For the cream filling, ensure that the palm shortening and coconut cream/milk are at room temperature to avoid clumping.
- Beat the ingredients for the cream filling until smooth. The filling should be thicker than cake frosting but still spreadable.
- Assemble the cookies by spreading the cream filling between two cookies to create a sandwich.
Keto Oreos can be stored in an airtight container in the fridge for up to 2 weeks or frozen for up to 6 months. These cookies provide a delicious and guilt-free treat, with only 1-3 grams of net carbs per serving, depending on the recipe.
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Frequently asked questions
Classic Oreos are high in carbohydrates and sugar, so they are not keto-friendly. However, you can find keto-friendly Oreo recipes online or buy keto-friendly Oreo alternatives.
There is some research suggesting that Oreo supplementation can lower LDL cholesterol in individuals on a keto diet. However, the researchers do not recommend Oreo cookies as a health food, and the study was performed on a single subject.
Classic Oreos are not recommended on keto due to their high carbohydrate and sugar content. If you eat zero carbs during the day, you may be able to consume one to two Oreos without exceeding your daily carb limit.
Keto Oreos are typically made with almond or coconut flour, cocoa or cacao powder, a granulated sweetener, baking powder or soda, and salt. The cream filling is usually made with palm shortening, coconut cream, or cream cheese.
To make keto Oreos, preheat your oven to 180C/350F or 300F. Line two large baking trays with parchment paper. In a large mixing bowl, combine your dry ingredients: almond flour, coconut flour, cocoa powder, baking soda, and salt. In a separate bowl, mix together your wet ingredients: butter, eggs, granulated sweetener, and vanilla extract. Combine the wet and dry ingredients and form small balls of dough. Place the dough on the baking trays and press down into a cookie shape. Bake for 12 minutes, then let cool before adding frosting to half the cookies and sandwiching them together.
