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Saturday, 21 March 2020

Oatmeal - Can I Eat It 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


JFM said...

More great information Jan!
Thank you to you and your team for your informative blog 💗

Christine said...

We love oatmeal, I just saw an oat flour recipe yesterday, oat flour seems easy to make.

DVArtist said...

I love oatmeal and eat it with all kinds of goodies in it, including chia seeds. Soo good.

sandy said...

i don't eat oatmeal much - my husband does every other day.... that photo looks delicious actually.

Valerie-Jael said...

Good alternatives, but here and there I like to use oatmeal or oats. Valerie

Laurie said...

Sounds delicious!

Snowbird said...

I'm not an oat eater but I do drink

Elephant's Child said...

thank you. I so often learn here - for which I am grateful.

Tom said...

...I sure love oatmeal.

Jeanie said...

I do love oatmeal, especially in the winter or when it's cold. It just feels good!

Susan Kane said...

Oatmeal is so delicious. Feel good, yup.

Martha said...

I love oatmeal. I eat it 2 - 3 times a week. I add fresh fruit and sometimes yogurt.

Magic Love Crow said...

Excellent information! Thank you Jan! Big Hugs!

Betsy Banks Adams said...

Hi there, Hope you and the family are all doing well --and making it through this horrible COVID-19 virus all around us. So far, there are only two cases (reported) in our county --but our overall numbers in the USA are rising...

Most things are closed around here --so Hubby and I are staying home as much as we can...

We eat 2 tbsps of Flaxseed every morning for our breakfast. We just mixed some hot water and some kind of sweetener and both of us enjoy it. It's healthy also --as you know. I've never seen Oatmeal mixed with Flax seed. I'll have to search for that.


Miss Val's Creations said...

Great alternative ideas. I eat oatmeal every morning for breakfast. Now I am curious to try hemp heart seeds as a cereal. We have a huge bag of them that I sprinkle on things but never thought to eat it on its own.

baili said...

thank you so much for sharing details of low carb diet dear Jan

i saw my parents eating oatmeal never tried until now but i am planning to