Is oatmeal ketogenic?
Oatmeal is not a ketogenic food, as it is based primarily off oats, which is mostly carbs. It also is grain-derived, making it unsuitable for a keto lifestyle.
Can you eat oatmeal on a low carb diet?
Generally, oatmeal isn’t something you’d consume on a low carb diet. Even when paired with a hefty dose of protein and fats, you’d still be left with between 25-50 grams of carbs per serving. That serving in itself can be one person’s carbohydrate allotment for the day.
Unsweetened or Sweetened Shredded Coconut
There is a big difference between sweetened VS unsweetened shredded coconut.
Unsweetened shredded coconut should only contain one ingredient- dried coconut flakes! Sweetened shredded coconut tends to be soaked in syrup prior to packaging. It is also very moist.
To keep this recipe low carb, keto and sugar free, you need to use unsweetened shredded coconut.
PS- Here is a teaser for an epic one to come soon!
When we think about the quintessential “healthy” breakfast one particular food comes to mind: oatmeal. You might be picturing a bland bowl of off-white, but if you have ever had a really good bowl of oatmeal, you may picture one topped with berries or bananas, nuts, raisins, and a little brown sugar. We all know plain old oatmeal is loaded with nutrition but is it a good choice for you when it comes to the carbs in oatmeal and the keto diet?
Today, we’re going to clear everything up around carbs in oatmeal, answer the question “is oatmeal good for you?” and talk all about keto oatmeal and low carb oatmeal alternatives.
WHAT IS OATMEAL? WHAT IS OATMEAL MADE OF?
Don’t be ashamed for asking this basic question – I mean, really, if you weren’t brought up eating bowls of oatmeal for breakfast, it’s a legitimate question. Oatmeal is made of oats, known as Avena sativa to botanists. Although oats are now widely consumed by humans, originally oats were primarily grown for livestock feed. Oats are a darling to nutritionists as they’re a great source of whole grains and are packed with beneficial nutrients. They contain soluble fiber called beta-glucan which helps with digestion, increases satiety, and can suppress the appetite. In the late 1990’s oats made history as the first food with an FDA allowable health claim for their role in maintaining healthy cholesterol levels.
Oats also contain a smattering of essential vitamins and minerals, and are an excellent source of the B vitamins, Vitamin E and minerals such as magnesium. Oatmeal is made by simply adding oats to milk or water, and since they are so absorbent, they quickly soak up much of the liquid. You can eat oatmeal cold or hot, though if you want the oats to soak up a good amount of liquid and soften, heating them in the microwave or leaving them overnight to soak are the two best ways to do so.
While traditional oats are best allowed to soak up the moisture for some time, there are now plenty of instant oats and quick oats available that are designed to soak up the moisture and soften much more quickly. The quicker the cooking time, generally the more processed, so technically the healthiest option for oats may be those with the longest preparation time. Bottom line is that no matter how processed, all types of oats contribute health benefits and nutrient profile will vary slightly, but the less processed the more nutrients are retained. To summarize: Oat groats are the least-processed and are simply toasted after removal of the hard outer husk, they take the longest time to prepare. Next are steel-cut oats (also called Irish or Scotch) which have had the oat kernel sliced into smaller pieces to help them cook. Rolled or old-fashioned oats are next, followed by quick-cooking oats, then instant.
How Many Carbs Are In Oatmeal? Oatmeal Nutrition and Facts
First, we’ll cover the most common oatmeal nutrition questions, then we’ll take a look at the nutritional content of oatmeal overall.
HOW MANY CARBS IN A CUP OF OATMEAL?
It’s important to know whether you’re talking about 1 cup cooked or 1 cup raw, because that differentiation can lead to you eating double (worst case scenario) or half (best case scenario) what you thought you had.
My guess is that not many people eat oats dry, but when we’re talking about 1 cup of dry oats – there are almost 60g of carbohydrates, 9g of fiber, and about 340 calories. One cup of cooked oats has around 28g of carbs, 4 g of fiber and around 160 calories. So subtract the fiber and a cup of cooked oatmeal has ~25 g of net carbs, that is a significant level for someone adhering to the keto diet.
HOW MANY CARBS IN HALF A CUP OF OATMEAL?
To work this out, we just need to halve the numbers above. For ½ a cup of dry oatmeal in water, there are approximately 30g of carbs and 4g of fiber. For a small ½ cup serving of cooked oats, you are looking at about 13 g of net carbs.