Oatmeal On Keto: Is It A Friend Or Foe?

Oatmeal is a breakfast staple for many, but how does it fit into a keto diet? The keto diet is a very low-carb, high-fat diet that puts the body into a metabolic state called ketosis. Oatmeal is derived from whole grains, which are high in carbs. So, can you eat oatmeal on a keto diet?

The short answer is no. Traditional oatmeal contains too many carbohydrates to be considered keto-friendly. One cup of oatmeal contains 28 grams of carbohydrates, with only four grams of dietary fibre. This means that a bowl of oatmeal could use up almost all of your daily carb allowance.

However, it's important to note that the amount of carbs you can consume and still remain in ketosis varies from person to person. While some keto diets recommend a maximum of 20 grams of net carbs per day, others allow up to 50 grams. So, if you're a fan of oatmeal and want to include it in your keto diet, you may need to do some trial and error to see if it works for you.

Additionally, there are ways to modify your oatmeal to make it more keto-friendly. For example, you can use water instead of milk, and add high-fat ingredients like butter or cheese. You can also try substituting oats with other keto-approved ingredients like chia seeds, flaxseed, or coconut flour to make a keto oatmeal that still has a similar texture and flavour.

Oatmeal's high carbohydrate content

Oatmeal is widely known for its comforting and creamy texture, delicious taste, and chewy consistency. It is a great source of essential nutrients and is a popular breakfast option. However, its compatibility with the keto diet is questionable due to its high carbohydrate content.

The ketogenic diet is a very low-carb, high-fat, and moderate-protein diet. It involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts the body into a metabolic state called ketosis, where the body shifts its energy source from glucose to fat. To stay in ketosis, it is crucial to maintain a very low-carb intake. Unfortunately, the carb content in oatmeal can quickly exceed the daily limit allowed on a keto diet.

A half-cup serving of oats contains approximately 27 grams of carbohydrates, or 23-24 grams of net carbs once the fiber is subtracted. This amount constitutes a significant portion of the daily carbohydrate allowance on a keto diet, which typically ranges from 20 to 50 grams per day. As a result, incorporating oatmeal into a keto diet can be challenging and may hinder the body's ability to reach and maintain ketosis.

The high-carbohydrate content of oatmeal stems from the fact that it is derived from whole-grain content. In a 100-gram serving of oatmeal, there are 66 grams of carbs, including 55 grams of net carbs. This composition makes oatmeal less suitable for a strict low-carb or keto diet. However, it is important to note that not all carbohydrates are equal. The carbohydrates in oatmeal are considered healthy carbs, as they come from whole, fiber-rich foods, and are distinct from the bad carbs that contribute to weight gain.

While oatmeal may not be a primary choice for those following a strict keto diet, it can still be incorporated in small amounts or as part of a well-balanced meal plan. By pairing a small portion of oatmeal with a generous portion of fats and proteins, the overall carb intake can be reduced, allowing for a keto-friendly approach while still enjoying the nutritional benefits of oatmeal.

Oatmeal's low fibre content

Oatmeal is not recommended for a keto diet due to its high carbohydrate content, which can make it challenging to achieve and maintain ketosis. However, it is important to note that oatmeal also has a low fibre content, which further complicates its compatibility with the keto diet.

The keto diet, or ketogenic diet, is a high-fat, moderate-protein, and very low-carbohydrate diet. The goal of this diet is to reach a metabolic state called ketosis, where the body shifts its energy source from glucose to fat. To achieve and maintain ketosis, it is crucial to minimise carbohydrate intake.

Now, let's discuss the fibre content of oatmeal and why it matters in the context of the keto diet. Oatmeal has a relatively low fibre content, with only about 11% of its composition being dietary fibre. This is significant because fibre is a type of carbohydrate that is not absorbed in the digestive tract and, therefore, does not contribute to the total carbohydrate count that affects ketosis.

The low fibre content of oatmeal means that a larger proportion of its carbohydrates are available for absorption, further increasing the likelihood of exceeding the strict carbohydrate limits imposed by the keto diet. In other words, even though oatmeal does contain some fibre, which is beneficial for digestive health and can help with weight loss, the amount of fibre it provides is not sufficient to offset its high overall carbohydrate content.

Additionally, the type of fibre found in oatmeal, insoluble fibre, may not be as beneficial for the keto diet as other types of fibre. Soluble fibre, for example, has been found to promote feelings of fullness and slow the absorption of glucose, which can be advantageous for weight management. However, insoluble fibre, which is the type found in oatmeal, passes through the digestive tract largely unchanged and does not have the same impact on appetite or glucose absorption.

In conclusion, while the high carbohydrate content of oatmeal is the primary reason it is not typically recommended for the keto diet, its low fibre content further exacerbates the issue. The combination of high carbohydrates and low fibre means that oatmeal is less likely to fit within the strict macronutrient ratios of the keto diet and may make it more challenging to achieve and maintain ketosis.

The daily limit of carbs on a keto diet

The keto diet is a very low-carb, high-fat diet. It demands that the dieter drastically reduce their carbohydrate intake and replace it with fat. This reduction in carbs puts the body into a metabolic state called ketosis. To stay in ketosis, a person can consume up to 50 grams of carbs per day. However, some sources suggest that a limit of 35 grams of total carbs and 25 grams of net carbs is ideal for almost everyone on the ketogenic diet.

The number of carbs one can eat on a keto diet varies depending on the type of keto diet. The standard ketogenic diet consists of 70% fat, 20% protein, and 10% carbs. The cyclical ketogenic diet involves a cycle of five low-carb days and two high-carb days. The targeted ketogenic diet allows a person to eat more carbs around high-intensity workouts. The high-protein ketogenic diet consists of 60% fat, 35% protein, and 5% carbs.

The keto diet is very restrictive, and it can be challenging to stay on track. It is important to consider the number of "net carbs" in foods, which can be calculated by subtracting the amount of fiber from the total number of carbs. If the food is processed, half of the sugar alcohol content should also be subtracted.

While oatmeal is widely known as a comforting and nutritious breakfast dish, it contains too many carbohydrates to be considered keto-friendly. A cup of oatmeal made with regular cereal oats and unenriched milk contains 28 grams of carbohydrates, with only four grams of dietary fiber. However, pure, raw (not pre-cooked) oatmeal is a great source of resistant starch, which is an important component of the keto diet. A 1/4 to 1/2 cup serving of dry oatmeal contains only 12 to 24 grams of available carbs and can be suitable for the keto diet.

The amount of carbs in a serving of oatmeal

Oatmeal is a high-carb food, with a 100-gram serving containing 66 grams of carbs, including 55 grams of net carbs. A serving of oatmeal also contains 24 to 28 grams of complex carbohydrates.

A serving of oatmeal is considered to be 1/2 cup of dry oats or 1 cup of cooked oats. This serving contains about 27 grams of carbohydrates, with 4 grams of that coming from fibre.

The number of carbs in a serving of oatmeal varies depending on the type of oats used. For example, steel-cut oats have a lower glycemic value than oats ground into flour.

The glycemic index of rolled oats is estimated to be about 57, and the glycemic load is 11. Oatmeal is considered a moderately low glycemic food.

Instant oatmeal, which is partially cooked, has a higher glycemic index than traditional oatmeal. It is also more expensive.

How to substitute oatmeal on a keto diet

Oatmeal is a breakfast staple for many, but it's not keto-friendly due to its high carbohydrate content. A cup of cooked oatmeal has about 27 grams of carbohydrates, with only 4 grams coming from fibre. This means that a single bowl of oatmeal will make you exceed the daily carb limit on a keto diet.

However, there are several alternatives to oatmeal that you can try if you're on a keto diet:

Flaxseeds

Flaxseeds are a keto-friendly substitute for oatmeal. They are a good source of omega-3 fatty acids and fibre and have only 0.68 grams of net carbs per 1/4-cup serving. To make a flaxseed oatmeal alternative, mix half a cup of ground flaxseeds with one cup of unsweetened almond milk, a pinch of salt, and a dash of cinnamon. Cook this mixture over low heat, stirring constantly, until it thickens.

Chia seeds

Chia seeds are another excellent keto-friendly option. They are loaded with nutrients, high in fibre, and low in calories. Soaking them in plant-based milk for a few hours gives them an oatmeal-like texture and consistency. A 1/4-cup serving of dry chia seeds has 0.65 grams of net carbs. To make a chia pudding, mix half a cup of chia seeds with two cups of unsweetened almond milk and a sweetener, then refrigerate it overnight.

Hemp seeds

Hemp seeds are very low in carbs and hence, a good keto-friendly option. They are a great source of protein and contain vitamin E, potassium, magnesium, calcium, iron, and zinc. Soaking them in plant-based milk makes them a good oatmeal substitute.

Almond flour

Almond flour is another delicious keto-friendly substitute. To make almond flour porridge, mix 6 tablespoons of almond flour, 1/4 cup of ground flaxseed, and 2 cups of unsweetened almond milk in a saucepan and cook over medium-low heat for about five minutes.

Coconut flour

Coconut flour is also a versatile low-carb alternative. A serving of 15 grams has approximately 3.7 grams of net carbs. To make coconut flour 'oatmeal', mix half a cup of unsweetened shredded coconut, 4 tablespoons of coconut flour, 1/4 cup of ground flaxseed, and 2 cups of unsweetened almond milk in a saucepan and cook over medium-low heat until it reaches your desired consistency.

Noatmeal

Noatmeal is a keto oatmeal alternative that uses a mix of seeds, especially chia seeds, to achieve the texture and taste of oatmeal.

Tips to make oatmeal more keto-friendly

• Pair oatmeal with low-carb foods such as eggs, avocado, or non-starchy vegetables.
• Add a source of fat like butter, coconut oil, or nuts to increase satiety and support ketosis.
• Use steel-cut oats as they have a lower glycemic index compared to rolled or instant oats.
• Use water instead of milk to reduce the carb count.
• Add peanut butter or almond butter to ramp up the protein content.
• Add cardamom and cinnamon for a little savoury and sweet flavour.

Frequently asked questions