How To Adjust The Texture
Sometimes the recipe you are making is too thick and you will have to thin it out with some form of liquid. On the other hand, if its too thin then you will need to add something that will thicken it.
Too Thick Choose a liquid that you want to add to your oatmeal, like some water or more almond milk for instance to thin is out. Do this a little at a time so that you do not thin it out too much and then have to thicken it.
Too Thin If you feel that your oatmeal is too thin then you will have to add more substance like extra flaxseed meal or chia seeds to stabilize your cereal.
Once you make it once then you will get the feel for it and make it the desired texture for you.
Strengthens The Immune System
One study found that oatmeal can boost your immune system.
This is because minerals like selenium and copper strengthen white blood cells a type of cell that fights illness and infection. Better immune responses can combat pathogens, remove foreign substances, fight unwanted bacteria, and prevent long-term diseases.
Copper especially improves the bodys inflammatory responses. This mineral replenishes red blood cells and keeps nerves, bones, and blood vessels healthy. If you struggle with being ill a lot, consider eating more oatmeal in your daily diet.
How Many Carbohydrates Should You Be Eating
If you arent sure about how many grams of carbohydrates you need per day to transition into ketosis, get your custom keto carbohydrate count by using the calculator below:
- Small storage container
Step 1: Gather Your Ingredients
Gathering and measuring all of the ingredients you will be using to prepare your low-carb oatmeal.
Stir all of the ingredients together in a small saucepan, including any additional flavorings, and whisk until smooth.
Step 2: Simmer until thickened
Heat the oatmeal over medium heat and stir occasionally until thickened into a porridge consistency. The chia seeds and ground flax help thicken the mixture, you may see it firm up overnight as well thanks to the chia seeds.
You can adjust the consistency by using more or less liquid depending on your preferences. Once you get it where you like move on to step 3!
You can also microwave your low-carb oatmeal for 3 minutes, be sure to cover it was a paper towel and stir it halfway through the cooking process.
Step 3: Plate or Portion for Meal Prep
Once you reach the desired consistency you can remove your low-carb oatmeal from the pot and portion it into meal prep containers or into a bowl to enjoy immediately!
This recipe only makes 1 serving, so multiply it as many times as you’d like for your weekly meal prep.
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Can I Eat Oatmeal On Keto
Do you have to give up a favorite comfort food when youre on a low carb keto diet?
Because youre imagining digging into a bowl of hot oatmeal on a cold morning. Youre salivating because you can practically taste its gooey deliciousness and feel it warming your insides.
I mean, surely you could put full-fat coconut milk and butter on it to make it keto adherent, right? It cant be THAT high carb. Would it really bump you out of fat burning on a low carb diet?
Well, Ive got good news, bad news, and some better news – so stick with me.
In this article:
Is Oatmeal Carbs Bad
No, oatmeal carbs are not bad. Rather, these are known as healthy carbs.
Rest assured that these whole, fiber-rich foods are extremely healthy for your body. Most people have a common misconception carbohydrate contents lead to weight gain, but this is not the case for oatmeal.
There is a huge difference between healthy carbs and bad carbs. Healthy carbs will never induce weight gain.
Instead, they supply a bunch of vitamins, minerals, antioxidants, and many essential nutrients. The perfect example is oatmeal, a nutritionally wholesome food.
On the contrary, bad carbs are closely linked to weight gain. Thats why you are recommended to reduce the intake of bad carbs as much as possible.
For keto diet, you are required to follow a low-carb diet i.e. you should reduce the intake of those food options that contain bad carbs. Since oatmeal is based on healthy carbs, please feel free to include small portions in your calculated diet.
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What Is Keto Oatmeal
So, what is keto oatmeal? Its a blend of natural seeds, coconut milk, and my favorite Collagen Peptides from Vital Proteins!
The collagen adds a nice protein boost and gives you all the benefits of collagen in a delicious, comforting low carb breakfast. Collagen is the most abundant protein in our bodies, so I like to add it into all kinds of things from keto coffee to cookie dough bites to protein cookies.
You can actually get a thick, creamy texture by cooking hemp seeds, flax seed meal, chia seeds, and collagen in some coconut milk. It may sound a little strange, but this combination really is very similar to regular oatmeal. The main difference is that the texture of low carb oatmeal is a little finer compared to the size of oats.
Is Oatmeal Keto Friendly
Whether you love it or hate it, oatmeal is a staple breakfast all over the world. However, if you’re from the South, maybe you’re more of a grits kind of person.
Either way, you may find yourself wondering if you can still enjoy your long-time breakfast ritual while following a ketogenic diet.
- Read: Is grits keto friendly?
Is oatmeal keto friendly? Rolled oats, steel-cut oats, overnight oats, and every other variation of oats and oatmeal is not keto friendly.
In this article, I’ll go over why you can or cannot eat oatmeal, how many carbs are in oatmeal, the benefits, the differences, and some more keto-friendly substitutes you may want to try to get that oatmeal fix.
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Can You Eat Oatmeal On Keto Plans
Many people claim that you cannot eat oatmeal while sticking to a keto diet, but it depends on the type of meal plan that you choose.
One cup of cooked oats has 21 net grams of carbs, which may be low enough to fit in your carb count for the day. Oats can also help you manage sugar cravings. For example, when you turn oats into oatmeal, you get a filling meal that can help you avoid sugary snacks. Though generally, oatmeal is usually better for those on a low-carb diet than those on a keto diet.
Can I Use Cream Or Milk Instead Of Water In This Low Carb Oatmeal
Yes, you can use heaving cream or milk in this low carb oatmeal recipe. You can also use a dairy-free milk if you need to keep it dairy-free.
Bring the milk to a boil, stirring frequently, and add your dry ingredients and continue to boil for 1 minute. For the “instant” version, heat your milk to a boil, pour it over your dry ingredients, stir and let it sit for up to 5 minutes.
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Weight Loss Benefits Of Oatmeal
If you’re following a liberal or moderate low-carb diet, it’s worth fitting in oatmeal on a regular basis as it may have specific weight-loss benefits from its fiber and protein contents. One serving of instant oatmeal has 4 grams of fiber and 6.5 grams of protein.
Oats are a particularly good source of one type of fiber called âsoluble fiber,â which attracts water and becomes viscous in the stomach, according to a study in the journal Nutrients in 2016. This can provide feelings of fullness and satiety that will help you control your calorie intake. Soluble fiber can also slow stomach emptying, so you feel fuller longer, reports a 2016 study in Asia Pacific Journal of Clinical Nutrition.
Protein has similar effects, helping to modulate energy metabolism, appetite and energy intake, according to a 2015 review of research in The American Journal of Clinical Nutrition. In a 2018 study in the journal Nutrition, even participants who did not restrict their calorie intake lost weight simply by increasing their intake of fiber and protein.
Honey Or Sugar In Any Form
Youre probably well aware that foods high in sugar, such as cookies, candy, and cake, should be limited if youre on a low carb diet.
However, you may not realize that natural forms of sugar have as many carbs as white sugar. In fact, many of them are even higher in carbs when measured in tablespoons.
Here are the carb counts for 1 tablespoon of several types of sugar (
- Agave nectar: 16 grams
- Honey: 17 grams
Whats more, these sweeteners provide little to no nutritional value. When youre limiting your carb intake, its especially important to choose nutritious, high fiber carb sources.
To sweeten foods or beverages without adding carbs, choose a low carb sweetener instead, such as stevia or monk fruit.
If youre on a low carb diet, you should limit your intake of sugar, honey, maple syrup, and other forms of sugar, which are high in carbs but low in other important nutrients.
Also Check: Foods To Eat On The Keto Diet
Can I Buy Low Carb Oatmeal
Since eating oatmeal is a favorite of so many people, lets face it we all grew up on it, you may be wondering if you could buy any low carb oatmeal online or in the stores. Here are a few suggestions:
There is a company called HighKey that does a good job making a very good oatmeal that is a true duplicate in texture. It is creamy and thick and not mushy at all because of the nuts that add a slight crunchiness and balanced out with just the right amount of sweetness and saltiness.
They have 4 flavors which are:
- Strawberries and Cream
- Brown Sugar and Maple
And they all have either 1 or 2 net carbs per serving for a cup portion.
Another company called Pure Traditions also makes an unsweetened hot cereal which is not only low carb but a good choice for the Paleo diet. They use great ingredients and have come up with a great texture resembling oatmeal which also comes in at 2 net carbs per cup serving.
Then there is a LowKarb Keto Hot Cereal that is also a winner with a few flavors:
How To Make The Best Keto Oatmeal
Now, this keto oatmeal recipe some might even call it “noatmeal” because we aren’t actually using oats to make it has all the thick, creamy, and hearty qualities of oatmeal without the massive amount of carbs.
And, to give you an idea of how low-carb this recipe is, a whole cup of this keto oatmeal has only 1.5g NET CARBS. Compare that to the whopping 27g of carbs you get from regular oats, and you’re SAVING yourself a TON OF CARBS by making this stuff instead.
Plus, this keto oatmeal is just as quick and easy to make as regular oats are.
As I’ve already mentioned, this low carb oatmeal recipe comes together with just a handful of ingredients and around 5 minutes.
And you hardly need any equipment to make these keto oats either all you need is a saucepan and a stovetop!
How easy is that?
Anyway, let’s talk about the ingredients you’ll need to make this keto oatmeal recipe!
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Are Quaker Oats Good Carbs
Yes, Quaker oats are a great source of good carbs. Oats are a type of whole grain thats packed with fiber and antioxidants. The fiber helps to fill you up and support digestive health, while the antioxidants help to protect the body from damage and disease.
Quaker oats are particularly beneficial because they are minimally processed, meaning they contain more of the nutritious parts of the grain like vitamins, minerals and antioxidants. Quaker oats are an excellent source of complex carbohydrates and a great way to start the day.
Oats provide sustained energy and help to regulate blood sugar levels, keeping you feeling full and energized longer. Additionally, oats are cholesterol-free, low in salt and naturally low in fat. Theyre also gluten-free, so theyre safe for those with celiac disease or who are trying to cut gluten out of their diets.
All of these factors make Quaker oats a great choice for adding nutritious good carbs to your diet.
Is Oatmeal Too High In Carbs For Weight Loss
When it comes to weight loss, the types of carbohydrates you eat are important. Oatmeal is a whole-grain carbohydrate that exceeds dietary fiber, protein and healthy fats. Oatmeal is a highly nutritious carbohydrate, but depending on how its prepared, it can be higher in carbohydrates than other grain-based foods.
That doesnt mean you cant enjoy oatmeal as part of a weight-loss diet. It just means that you should factor in a serving of oatmeal into your daily meal plan and stick to your daily carbohydrate goal.
To reduce the amount of carbohydrates in oatmeal, consider adding nuts or seeds, unsweetened almond or coconut milk, and adding low-glycemic fruits like blueberries, blackberries or raspberries. While oatmeal is generally lower in carbohydrates than other grain-based foods, it still contains a good amount of carbohydrates, so it important to practice mindful eating and keep track of your servings so you dont overeat.
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Can I Eat A Bowl Of Oatmeal On Keto
Yes, you can eat a bowl of oatmeal on a ketogenic diet. Oatmeal is a great high-fiber and low-carbohydrate option and can make a nutritious part of your Keto plan. When preparing oatmeal, be sure to use sugar-free, 100% pure oats, and add non-starchy vegetables such as mushrooms, spinach, chard, or kale.
You can also add healthy fats such as unsalted butter, coconut oil, and avocado. Also, choose unsweetened almond or coconut milk instead of cows milk and sweetened yogurt, or cream to make your bowl of oatmeal keto-friendly.
Be mindful of your portion size and opt for a small bowl of oatmeal instead of a large one. Finally, you can top your bowl with a few nuts, nut butter, or seeds for a boost of healthy fat and protein.
How Much Oatmeal Can I Eat On Keto Diet
When it comes to oatmeal on the keto diet, its important to examine portion size and ingredients. Oatmeal can fit into a keto diet as long as it is consumed in moderation and is made with low-carb ingredients.
When it comes to portion size, a reasonable amount would be 1/2 to 1 cup of uncooked oats, or approximately 75-150 grams. When deciding on ingredients, it is important to consider the type of oats and other added ingredients, such as milk, fruits, and sweeteners.
When selecting oats, opt for rolled oats, steel-cut oats, or oat bran. Rolled oats generally have the lowest carbohydrate value, with 1/2 cup containing 12. 5 grams of carbohydrates and 4 grams of fiber.
Other ingredients, such as milk and sweeteners, should be kept to a minimum as they contain carbohydrates that may add up quickly. If you do choose to add milk, consider using unsweetened almond milk, which contains about 1 gram of carbohydrates per cup, as opposed to regular milk, which contains 12.
5 grams of carbohydrates. When it comes to sweetening your oatmeal, opt for a natural, low-carb sweetener such as stevia, erythritol, or monk fruit. In summary, oatmeal can fit into a keto diet if portion sizes and carbohydrate values are monitored.
Enjoy your oatmeal with moderate portion sizes, use low-carb ingredients, and add minimal sweeteners for a keto-friendly and nutritious meal.
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What Are The Health Benefits Of The Oatmeal Diet
Its assumed that the only real benefit of severe caloric restriction is weight loss. But others report alleged health benefits like:
- Curbed appetite due to oatmeals satiating effect
- Increased fiber intake
- Lowered cholesterol levels
One thing is certain: you probably will lose weight if you restrict your caloric intake to 900-1300 calories per day. But that doesnt mean this diet is good for you. Read on for some of the risks associated with the Oatmeal Diet and why you might want to choose another approach to health.
Are Oats Keto Friendly
Oatmeal is one of the most popular breakfast foods in the world, which is why so many people ask, can you eat oatmeal on the keto diet? There are a handful of brands that now make packaged protein oatmeal that has fewer carbs and more protein than traditional oatmeal does. Youll also find that you can eat a small bowl as long as you watch your carb intake the rest of the day. Most people, though, look for alternatives to oatmeal, including recipes for overnight oats and oatmeal cookies because they dont want to risk eating too many carbs.
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Can You Eat Oatmeal On Keto
Whether you can or cannot eat anything while following a ketogenic diet boils down to how bad do you need to fit something into your diet.
There are no foods that are or are not inherently off-limits, meaning, foods are neither keto or not keto.
Ketosis is a metabolic state achieved through the reduction or elimination of carbohydrates. Therefore, as long as you stay under your carbohydrate threshold, whatever that may be for you, you’ll achieve and remain in a state of ketosis.
Some foods are more keto friendly than others because they have low or no carbohydrates.
Most people stay between 20-50 grams of net carbs per day, which you might think of as your daily budget. How you choose to spend that budget is entirely up to you, but some foods aren’t worth blowing your entire budget on.
At least most of the time.
You’re better off using your carbohydrates are more nutritious and filling sources such as fibrous vegetables, which will keep you more satiate and provide additional micronutrients.