Oats And Keto: A Healthy Combination?

Oatmeal is a popular breakfast option, often regarded as a nutritious and healthy meal. But is it suitable for those following a keto diet? The keto diet is a low-carbohydrate, high-fat diet that aims to put the body into a metabolic state called ketosis, where fat is used as the primary energy source instead of carbohydrates. So, where does oatmeal fit into this diet?

Oatmeal is a grain that contains a high amount of carbohydrates. A cup of cooked oatmeal has around 27 grams of carbohydrates, with only 4 grams coming from fiber. This means that a cup of oatmeal provides 23 grams of net carbs, which is already close to the daily limit for those on a strict keto diet. Therefore, it is generally not recommended as a keto food.

However, some people with more flexible carb allowances may be able to include small amounts of oatmeal on rare occasions, as long as they stay within their daily carb limits. Additionally, the type of oatmeal and the ingredients added can make a difference. Steel-cut oats, for example, are digested more slowly and can help keep blood sugar levels stable. Also, pairing oatmeal with low-carb or zero-carb foods and adding healthy fats can help minimize the impact on carb intake.

While oatmeal may not be the best option for keto dieters, there are several low-carb alternatives, such as flaxseeds, chia seeds, and almond flour, which can be used to create nutritious and flavorful breakfast options.

Oatmeal's nutritional content

Oatmeal is a nutrient-rich food that has a well-balanced nutritional profile. It is an excellent source of vitamins, minerals, fibre, and antioxidants.

Oatmeal is a good source of manganese, a component of antioxidant enzymes that helps facilitate bone development and aids in making and breaking down glucose. Oats are also a good source of iron, magnesium, zinc, and selenium.

Oats are high in the form of soluble fibre called beta-glucan, which is beneficial for heart health. Beta-glucan is a powerful soluble fibre that has numerous health benefits. It helps reduce blood glucose and insulin response, increases the growth of good bacteria in the digestive tract, and can help regulate type 2 diabetes.

Oats are also a good source of protein, providing about 5 grams per serving. Oatmeal provides 27-28 grams of carbohydrates and 5 grams of protein per serving.

The calories in oatmeal come mostly from the carbohydrates it contains. Carbohydrates provide roughly 100 calories, while fat and protein each provide roughly 20 calories. A serving of half a cup of oatmeal provides about 140 total calories.

Oatmeal is a gluten-free food, but many oat processing plants also handle wheat and other grains with gluten. If you have celiac disease or gluten sensitivity, it is important to choose oat products that are certified as gluten-free.

Oatmeal's role in the ketogenic diet

Oatmeal is a nutritious food that can be incorporated into a ketogenic diet, but only in small amounts. The keto diet is a low-carb, high-fat diet that aims to put the body in a metabolic state called ketosis, where fat is used as the primary energy source instead of carbohydrates.

Oatmeal is a grain that contains a high amount of carbohydrates. A cup of cooked oatmeal has around 27 grams of carbohydrates, with only 4 grams coming from fibre. This means that a cup of oatmeal has 23 grams of net carbs, which is already close to the daily limit for those on a strict keto diet, typically reduced to less than 50 grams. Therefore, if you want to include oatmeal in your keto diet, you would need to adjust your other meals to ensure you stay within the advised carbohydrate range.

One way to include oatmeal in a keto diet is to choose the right type of oats. Steel-cut oats are digested more slowly, helping to keep blood sugar levels stable. They also have a lower glycemic index compared to rolled or instant oats, meaning they don't cause rapid spikes in blood sugar and insulin levels. Additionally, you can make your oatmeal more keto-friendly by adding keto-approved foods like blueberries, strawberries, hemp seeds, flaxseed meal, nuts, and cottage cheese, while avoiding high-carb toppings like maple syrup, bananas, and brown sugar.

Another option is to use oat fibre, which is made from the outer husks of oats and has a lower carb content than oatmeal. You can also try mixing a small amount of oatmeal with keto-friendly foods like chia seeds.

While oatmeal can be included in a ketogenic diet in limited quantities, there are also several low-carb alternatives that can be used to create a similar texture and taste. For example, flaxseed meal, coconut flour, chia seeds, and almond flour can be used to make a porridge or "noatmeal" that is more suitable for a keto diet.

Pure, raw oatmeal as a keto source

Pure, raw oatmeal can be incorporated into a keto diet in small amounts. Oatmeal is a high-fibre grain that contains a high amount of carbohydrates. A cup of cooked oatmeal contains approximately 27 grams of carbohydrates, with only 4 grams coming from fibre. This means that a cup of oatmeal has 23 grams of net carbs, which is close to the daily limit for those following a strict keto diet.

However, if you adjust your other meals throughout the day, you can enjoy a bowl of oats and remain within the advised range for keto. For example, a serving of organic steel-cut oats contains 31 grams of carbohydrates, which is less than the suggested daily intake of 50 grams when following a ketogenic diet.

To make a keto-friendly bowl of oatmeal, fill it with keto-approved foods like blueberries, strawberries, cottage cheese, peanut or almond butter, cinnamon, and cardamom. Stay away from ingredients that could increase the carbohydrate content, like maple syrup, bananas, and brown sugar.

Pure, raw oatmeal is also a great source of resistant starch, which is an important component of the keto diet. Resistant starch is a starch that is resistant to digestion and functions as a fermentable fibre, helping to feed the friendly bacteria in your gut. Studies have shown that resistant starch can aid in weight loss, shrinking belly fat, and benefiting heart health.

Additionally, oats are a good source of fibre, which is a nutrient that may be lacking in a keto diet. Fibre is essential for gut health and aids in a well-working digestive system.

So, while pure, raw oatmeal can be a part of a keto diet in moderation, it is important to be mindful of the ingredients you add and ensure you do not exceed your daily carbohydrate allowance.

Oatmeal alternatives

Oatmeal is not considered a keto food due to its high carbohydrate content. However, there are several alternatives that can be enjoyed on a keto diet:

Flaxseed Meal

Flaxseed meal, or ground flaxseed, is a good source of omega-3 essential fatty acids, lignans, and fibre. It has a mild and nutty flavour that blends well with oatmeal. One hundred grams of flaxseed meal contains around 11 net carbohydrates.

Coconut Flour

Coconut flour is made from dried and ground coconut meat and has a net carb count of about 24 per 100 grams, or 8 grams net carbs per 1/2 cup. It can be used as a porridge option for those on a keto diet.

Chia Seeds

Chia seeds develop a gel-like coating when mixed with liquid, creating a texture similar to pudding. They are nutrient-dense and loaded with antioxidants and low-carb content.

Hemp Hearts

Hemp hearts are the seeds from the Cannabis sativa plant. They are considered a nutrient-dense food with almost no net carbs per serving. They have a slightly nutty taste and are packed with nutritious good stuff.

Almond Flour

Almond flour is a common substitute for regular baking flour but can also be used to make porridge as an oatmeal alternative. It has approximately 6 net carbs per 1/4 cup.

Noatmeal

Noatmeal is a keto oatmeal alternative made with a combination of seeds, such as hemp hearts, ground golden flax seeds, and chia seeds, along with sugar-free sweeteners and milk. It is creamy, rich, and has a perfect texture similar to oatmeal.

Oatmeal's impact on blood sugar levels

Oatmeal can have a positive impact on blood sugar levels, but it depends on the type of oats and how they are prepared.

Oats are a high-fibre grain containing a high amount of carbohydrates. They are a good source of fibre, which is an essential part of gut health and can aid digestion. The fibre in oats may help to slow down the breakdown of sugars in the body, preventing spikes in blood glucose and insulin levels.

The larger the pieces of oats, the slower they are digested, which can help to keep blood sugar levels stable. For this reason, steel-cut oats are often recommended over rolled or instant oats. Instant oats are highly processed and do not provide the same nutritional value as pure oats.

A cup of cooked oatmeal (or 1/2 cup of dried oats) contains approximately 30 grams of carbohydrates. This can fit into a nutritious meal plan for people with diabetes, but it is important to monitor portion sizes and be mindful of other ingredients and toppings that may increase the carbohydrate content.

Oats are also a good source of long-term energy and can help with weight management as they are moderately high in fibre, making you feel full for longer.

However, eating too much oatmeal at once, or choosing instant oatmeal with added sugar, can cause spikes in blood sugar levels. It is also important to note that oatmeal may not be suitable for those with gastroparesis, as the fibre in oatmeal can slow stomach emptying.

Frequently asked questions