is oatmeal on a keto diet Keto overnight oats oatmeal prep meal recipe fleek food diet friendly

November 03, 2022

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Starting off the day with a delicious bowl of oatmeal is a comforting way to fill up and start your day right. But if you’re following a keto diet, you may be wondering if oatmeal is still allowed. With so many high carbohydrate foods off-limits on keto, it can be hard to determine what foods are keto-friendly and what aren’t. So, is oatmeal keto-friendly? The answer is not straightforward and can depend on a few factors. Let’s dive in and explain why. First, it’s important to understand that the ketogenic diet involves consuming a high amount of healthy fats, moderate protein, and just a small amount of carbohydrates. Generally, the daily carb limit for those following a keto diet is around 20-50 grams. However, not all carbs are created equal – some carbs have a higher impact on blood sugar levels than others. This is where the concept of net carbs comes in. Net carbs are calculated by taking the total carbs in a food and subtracting the fiber and sugar alcohols. Fiber and sugar alcohols are not fully absorbed by the body and don’t have as much effect on blood sugar levels. So, a food that is high in carbs but also high in fiber and sugar alcohols may have a lower net carb count and be considered more keto-friendly. This brings us back to oatmeal. Oatmeal is a naturally high-carb food, with a half cup of dry oats containing around 27 grams of total carbs. However, it’s also high in fiber, with about 4 grams of fiber per half cup serving. When you subtract the fiber from the total carbs, you get a net carb count of around 23 grams – which is already over the daily limit for most people following a keto diet. To make matters worse, oatmeal is also high in starches, which are complex carbohydrates that break down into glucose in the body. This means that even though oatmeal may have a lower impact on blood sugar levels than other high-carb foods, it can still kick you out of ketosis and derail your progress. But that doesn’t mean oatmeal is off-limits for those on a keto diet. There are a few ways to make oatmeal more keto-friendly. One option is to switch to steel-cut oats, which have a lower glycemic index and may have less of an impact on blood sugar levels. Another option is to add healthy fats, such as nuts, coconut oil, or butter, to the oatmeal to slow down the digestion process and reduce the spike in blood sugar levels. You can also add low-carb sweeteners like stevia or monk fruit to make the oatmeal sweeter without adding extra sugar. Just be aware that even with these adjustments, oatmeal will still be a higher-carb food and should only be consumed in moderation. It’s also important to factor in the net carb count of other foods you eat throughout the day and stay within your daily carb limit. In conclusion, while oatmeal may be a comforting and filling food, it’s not the most keto-friendly option out there. However, with some tweaks and adjustments, you can still enjoy oatmeal in moderation as a part of a balanced keto diet. Remember to always check the net carb count and adjust accordingly to stay on track with your health goals.

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