Changing your dietary habits isn't an easy task, whether it’s for health reasons or just to try something new. One of the most researched questions for those starting a ketogenic diet is, "What can I eat?" Finding out which foods you can and cannot consume on this diet may seem overwhelming at first. You're given a guideline to consume foods that are "low-carb" and "high-fat," and now feel like you're required to know the nutritional facts of every food out there. If you're having difficulty building a keto-approved grocery list, we recommend reading: What Is the Keto Diet? and Keto Food List: A Shoppers Guide. However, if you landed on this article hoping to find out if you can continue eating oatmeal, and remain in ketosis, keep reading.
Oatmeal's Role in the Ketogenic Diet
When following a ketogenic diet, there are several guidelines that you must follow to remain in ketosis. In general, a keto diet is when people consume a set amount of carbs daily and replace any extra carbs with high-fat, high-protein foods. So, what role does oatmeal play in a ketogenic diet? Oatmeal is a high-fiber grain that does contain a high amount of carbohydrates. And while oatmeal shouldn't be consumed for every meal of the day, there are ways that you can still enjoy it and remain in ketosis.
Oatmeal's Nutritional Content
Oatmeal is a nutrient-rich food that's excellent for your health. When choosing oatmeal, we recommend sticking to Steel Cut Oats. The large pieces of oats are digested more slowly, which will help keep your blood sugar levels stable. Additionally, oats are a good source of fiber, a nutrient that may be missing in a keto diet. Fiber is an essential part of gut health and works to aid in a well-working digestive system. While a bowl of oats will surely add more nutrients to your diet, it will also increase your carbohydrate intake. Therefore, when making keto-approved oatmeal, you'll want to be mindful of the ingredients you are adding and refrain from incorporating even more carbs than it contains.
Nutritional Facts for Organic Steel Cut Oats
Review the nutritional information for our Organic Steel Cut Oats to better understand how you can successfully incorporate this ingredient into your ketogenic diet.
Organic Steel Cut Oats
Serving Size 1/4 cup (44g)
Calories 170
Total Fat 3.5g
Saturated Fat 0.5g
Trans Fat 0g
Cholesterol 0mg
Sodium 0mg
Total Carbohydrate 31g
Dietary Fiber 4g
Total Sugars 1g
Protein 4g
Vitamin D 0mcg
Calcium 14mg
Iron 1mg
Potassium 162mg
Eating Oatmeal on a Ketogenic Diet
While oatmeal isn't considered a keto food, it's not entirely off-limits. One serving of our Organic Steel Cut Oats oats contains 31 grams of carbohydrates. The suggested daily carbohydrate intake is typically reduced to less than 50 grams when following the ketogenic diet. Therefore, if you adjust the other meals you eat throughout the day, you can enjoy a bowl of oats and remain within the advised range. When crafting a keto-friendly bowl of oatmeal, fill it with keto-approved foods like blueberries and strawberries, and stay away from ones that could up the carbohydrate content. Though foods like maple syrup, bananas and brown sugar are all popular additions to oatmeal, they're also high-carb and unsuitable for a ketogenic diet.
Suggested Low-Carb Oatmeal Add-Ins
Making a bowl of lower-carb oatmeal doesn't have to be bland. Keto-approved oatmeal can be just as flavorful as a traditional bowl with the right ingredients. Gain inspiration from the topping suggestions below to get started.
Hulled Hemp Seed Hearts
Hulled hemp seeds top the list of our favorite oatmeal add-ins. Gorgeous green-colored seed has a mild nutty flavor and packs a punch of nutrition. Considered a complete protein, our hemp seeds deliver 5 grams of plant-based protein per 2 tablespoon serving, making them a great addition to ketogenic, vegan and vegetarian diets. In addition to providing a wealth of protein, hemp hearts also provide a healthy balance of omega-3 and omega-6 essential fatty acids. The fatty acids found in this seed have many health benefits ranging from promoting heart health to reducing inflammation. Try hemp hearts sprinkled on your next bowl of oatmeal, or mix them into the ingredients as you're cooking it—you're sure to love the result.
Flaxseed Meal
An excellent addition to your low-carb bowl of oatmeal, flaxseed meal offers a mild and nutty flavor that blends perfectly with the versatile taste of oatmeal. First cultivated in Babylon as early as 3000 BC., King Charlemagne was one of the first individuals to believe in the health benefits of flaxseeds. In fact, he believed in this seed so much that he passed laws requiring his subjects to consume it. Now, centuries later, we're still praising its great nutritional profile.
While flaxseed meal contains several nutritional components, the most commonly recognized are omega-3 essential fatty acids, lignans and fiber. Just two tablespoons of our flaxseed meal offer 2430 mg of omega-3s. In addition, flaxseed contains nearly 75-80 times more lignans than other plant foods. Like oatmeal, flaxseed meal is a good source of fiber, including soluble and insoluble fiber. Our Bob's Red Mill Flaxseed Meal is always cold-milled to preserve the freshness and nutrition of flaxseed's precious oils.
Nuts
Nuts are an excellent way to add flavor and texture to oatmeal. When adding nuts to any recipe, you can crush them, ground them, or add them in whole. To keep your oatmeal low carb, reach for nuts with low carbohydrate content. Hazelnuts, macadamia nuts and Brazil nuts are the lowest in carbs and will taste great when combined with the naturally nutty flavor of oats. You can also use toasted and roasted nuts to boost the flavor of a recipe without overloading it with any additional carbohydrates.
Berries
Berries like strawberries, blackberries and blueberries top the list of delicious keto-approved foods. And their naturally sweet flavor makes them an excellent way to sweeten your bowl of oats without using syrups or processed ingredients. Like nuts, berries can be added to oats in several different ways. For example, choose to bake blueberries into your oats as they're cooking, add a handful of fresh strawberries to your oats and top them with cottage cheese, or dice up a few strawberries and stir them into a freshly cooked bowl of oatmeal. Any way you decide to work berries into your oatmeal recipe, it will taste great.
Low-Carb Alternatives to Oatmeal
If, after reviewing the nutritional facts of oatmeal, you've found that it won't work within your dietary requirements, don't worry! Several low-carb dishes can be created to replicate the taste and texture of oatmeal without the extra carbs. Continue reading to discover a recipe that you love and can enjoy on any diet.
Low-Carb Hot Cereal
Made with a mixture of Organic Brown Flaxseed Meal, Wheat Bran, Brown Flax Seeds and Whey Protein Powder, this dish combines all of our favorite oatmeal toppings into a bowl of hot and creamy cereal. Enjoy a bowl of this Low Carb Hot Cereal in the morning and remain energized all day long.
Chocolate Protein Chia Pudding
The pudding-like nature of oatmeal means that children and adults can easily enjoy it. If you're searching for a dish with the same creamy texture as oatmeal, you'll love this Chocolate Protein Chia Pudding. This pudding combines nutritious ingredients like Organic Chia Seed and Hemp Protein Powder. Made in just 10 minutes, this pudding recipe is easy to make the day of or can be made the night before and left to refrigerate overnight.
Green Goodness Protein Smoothie
Though this dish might not replicate the texture of chewy oats, it does embody its grab-and-go nature. A quick breakfast recipe that you can make on mornings when you're rushed for time, this Green Goodness Smoothie is made with low-carb ingredients like spinach and raspberries to make a meal that is sure to be keto-friendly. Incorporate it into your breakfast menu, or enjoy it as a protein-packed lunch.
Whether you're following a ketogenic diet or simply looking for lower-carb food options, this article will help you determine if oatmeal is suitable for your meal plan. Follow the steps above to create a low-carb oatmeal option, or choose one of the low-carb alternatives to meet your dietary requirements. From everyone at Bob's Red Mill, we wish you a healthy and happy day!
Do you enjoy turning oatmeal into a lower-carb dish? We'd love to hear more about the keto-approved ingredients you add to your oatmeal. Share your favorite oatmeal recipes with us in the comments below.
