Sunday 13 March 2022

Oatmeal - Can it be eaten on a low carb / keto diet ?

Do you like oatmeal? I know many people do, but when you live a low carb or keto lifestyle it doesn't really fit in! So what do you do? Well, you simply find alternatives/substitutes which are lower in carbs.

Let's just re-cap on what is low carb …
Low carb (ketogenic) 0-50g carbohydrate per day

Typical low carb 50-90g (this is what Eddie and I do, typically around 50g per day)

Liberal low carb 90-130g

Moderate carb 130-170g

High carb 170g and more

For comparison, a regular Western diet can easily contain 250 grams of carbs or more in a day, most of them refined carbs, including sugar.

Now, back to oats! While oats may come packed with key vitamins and minerals, the carb count is simply too high for those following a low-carb or ketogenic diet. Even if you were to split the serving size in half and only consume 50 grams of oats in a sitting, it would still make up about 28 grams of carbs. Remaining below a certain carb intake is key in a low carb or keto diet.

This change in diet may be a bit overwhelming at first, which is why it’s recommended to find low-carb substitutes for all of your favourite high-carb foods to make the transition easier. Fortunately, there are several low-carb oatmeal alternatives you can enjoy.

1. Chia Seed Oatmeal
2. Flaxseed Oatmeal
3. Hemp Heart Seeds
4. Coconut Flakes


Read more about oatmeal, and see the alternative recipes here
Read more about low carb here and here

You may also be interested in reading:
Introduction to Low Carb for beginners, find it here
Just Swap - Doesn't It Make Sense ? - find it here

Dear reader, this blog is presented in a magazine style - we hope something for everyone. You will find a variety of articles, studies, thoughts, photographs, music and recipes! However, not all the recipes ideas featured in this blog may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.

All the best Jan
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27 comments:

  1. The Joy of Home with Martha Ellen13 March 2022 at 00:50

    Oatmeal is one breakfast food I do miss while eating low carb. Thank you for the ideas for alternatives.

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  2. J.P. Alexander13 March 2022 at 01:04

    Uy gracias por los consejos siempre hay que ser precavidos cuando se hacen esas dietas. Te mando un beso.

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  3. Tom13 March 2022 at 01:13

    ...I love oatmeal, but try to limit it.

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  4. Christine13 March 2022 at 01:40

    Interesting about the low carb flaxseed oatmeal and other options.

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  5. Bob Bushell13 March 2022 at 10:04

    What a breakfast, oatmeal, lovely.

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  6. Valerie-Jael13 March 2022 at 10:13

    Goos to know! Valerie

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  7. Jo13 March 2022 at 11:10

    It's good that there's substitutes that can be used for those who are missing their hearty breakfasts.

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  8. eileeninmd13 March 2022 at 11:13

    Hello,
    It good to know there are other choices, I do like oatmeal occasionally.
    Take care, enjoy your day and have a happy new week!

    ReplyDelete
  9. Francisco Manuel Carrajola Oliveira13 March 2022 at 12:07

    Um excelente pequeno-almoço.
    Gostei.
    Um abraço e bom Domingo.

    Andarilhar
    Dedais de Francisco e Idalisa
    Livros-Autografados

    ReplyDelete
  10. Sandi13 March 2022 at 12:13

    I wonder how we would all look and feel if carbs had never become a part of the human diet. Hmm.

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  11. Angie's Recipes13 March 2022 at 12:47

    Love coconut flakes, and hemp hearts!

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  12. Maggie13 March 2022 at 13:33

    Thanks for the information. I'm trying to loose a bit of weight and have been tracking it on an app where I log food. I find it amazing the amount of carbs in things that you wouldn't think!

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  13. CJ Kennedy13 March 2022 at 13:37

    I like oatmeal, but never knew there were low carb alternatives

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  14. Kinga K.13 March 2022 at 14:08

    I love oatmeal ❤

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  15. Sami13 March 2022 at 15:00

    I do enjoy oatmeal, but only in Winter. Thanks for giving us some alternatives Jan.
    Have a lovely Sunday

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  16. Bill13 March 2022 at 15:23

    Oatmeal sounds good.

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  17. Inger13 March 2022 at 17:33

    I've managed my Type 1 diabetes well for over 30 year, while not being on a low carb diet (I lose weight so fast and get too skinny). I'm not doing well now and am studying a low carb, high calorie diet. Bought a lot of new and interesting food the other day. Cream would of course be perfect for me, thank you, I will get some.

    I will also check your old posts for recipes. You are providing valuable help.

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  18. HappyK13 March 2022 at 17:33

    I like oatmeal after getting back from a cold morning walk. :) I like brown sugar and raisins in mine.

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  19. Jenn Jilks13 March 2022 at 17:34

    Oatmeal is a wonderful food!

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  20. all types recepies and desert13 March 2022 at 17:43

    Delicious

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  21. Martha13 March 2022 at 17:58

    I enjoy oatmeal from time to time with blueberries! It's especially welcome during the winter months.

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  22. bread&salt13 March 2022 at 18:57

    We consume oatmeal in breakfasts alot (especially omelette with oatmeal is numberone for us). Thank you so much for the information.

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  23. Maria Rodrigues13 March 2022 at 20:39

    Healthy and delicious, it is widely used at home.
    Hugs and all the best

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  24. William Kendall13 March 2022 at 20:50

    I like oatmeal. It's a good breakfast on a cold day.

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  25. DVArtist14 March 2022 at 15:26

    I do eat oatmeal on occasion. Just oats, berries, cinnamon, a bit of butter and hot milk. Think that's what I will have today. LOL

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  26. Rose14 March 2022 at 16:21

    I never eat cooked oatmeal...just di not like the texture.

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  27. Teresa14 March 2022 at 22:51

    Me encantan los arándanos. Besos.

    ReplyDelete

The lowcarb team value your comments. Thank you for taking the time to contribute to our blog. Please note! negative comments and insults from anonymous idiots, with nothing to add to the debate will not be authorised. However, we welcome constructive criticism.

The best of health to you and yours.

Eddie