Quick answer
Oatmeal can be part of a low carb diet in moderation, but it’s not ideal. Oats are relatively high in carbs, with about 27g per 1/2 cup cooked oatmeal. However, oats are rich in fiber and nutrients. Limiting portion size to 1/4-1/2 cup and choosing steel-cut or rolled oats over instant can help keep carbs in check. Pairing oatmeal with protein, fat and fibre-rich toppings also helps. Overall, oatmeal offers health benefits, so it can be included in moderation on lower carb diets of 50-150g total carbs per day.
What are the carbs in oatmeal?
The carb content in oatmeal can vary depending on the type:
| Type | Carbs per 1/2 cup cooked oatmeal |
|---|---|
| Steel-cut oats | 20g |
| Old-fashioned rolled oats | 23g |
| Quick oats | 27g |
| Instant oatmeal | 29g |
As you can see, steel-cut oats have the lowest amount of carbs, while instant oatmeal has the most.
Steel-cut and rolled oats are less processed so they retain more fiber, keeping carb counts lower. Instant oats are thinner, cook faster and have a higher glycemic index, meaning the carbs digest more quickly leading to bigger blood sugar spikes.
Portion size also impacts the carbs. A typical 1/2 cup cooked oatmeal has about 25-30g carbs depending on the type.
Is oatmeal keto-friendly?
The ketogenic or “keto” diet aims to get carbs very low, usually under 50g per day. Most types of oatmeal would use up a big chunk of the daily carb allowance due to the carbs.
Some extra tips for fitting oatmeal into a keto diet:
– Choose steel-cut oats and limit to 1/4 cup cooked oatmeal. This provides 10g net carbs.
– Mix in flaxseed meal or chia seeds to add more fiber, which subtracts from the net carbs.
– Add protein and fat like nut butter, seeds or full-fat milk to help slow digestion.
– Avoid instant oatmeal and added sugars.
Even with these tips, oatmeal is still relatively high for keto. Many keto dieters skip oatmeal, but it can be worked into the diet in very small portions occasionally.
Can you eat oatmeal on a low carb diet?
Oatmeal fits better into a more moderate low carb diet with 50-150g total carbs per day.
At around 25-30g carbs per half cup, oatmeal can be part of a breakfast that totals under 30g carbs when paired with proteins, healthy fats and low carb fruits.
Some tips for eating oatmeal on a lower carb diet:
– Stick to 1/4-1/2 cup portion sizes
– Choose steel-cut or rolled oats instead of instant
– Cook oats with water instead of milk to reduce carbs
– Sweeten with small amounts of maple syrup, honey, stevia or fruit instead of sugar
– Load up on fiber-rich toppings like chia seeds, walnuts, almond butter, hemp seeds, coconut and fresh berries.
Benefits of oatmeal on a low carb diet
Here are some of the key benefits oatmeal offers, even as part of a lower carb eating pattern:
Rich in nutrients
Oats provide B vitamins, iron, zinc, magnesium and potassium. The fiber beta-glucan has been linked to cholesterol reduction, improved blood sugar levels and lower cancer risk.
High in fiber
Just a half cup of oats delivers 4g of dietary fiber, both soluble and insoluble kinds. This promotes fullness, feeds good gut bacteria and aids digestion.
May help reduce appetite
The mix of protein, fat and fiber in oatmeal is satisfying and can curb appetite for hours after breakfast.
Stable energy source
The carbs in oats are released more slowly thanks to the fiber, providing an energy source that lasts. This helps regulate blood sugars.
Versatile ingredient
Oatmeal can be enjoyed in many ways – from savory to sweet – and pairs well with many low carb mix-ins like nuts, seeds, Greek yogurt and berries.
Gluten-free options available
Oats are naturally gluten-free, though some get contaminated. Certified gluten-free oats are widely available for those avoiding gluten.
Downsides of eating oatmeal on a low carb diet
Here are a few potential cons to keep in mind:
Higher in carbs
Ounce for ounce, oatmeal has about twice the carbs of grains like quinoa. The carbs add up fast, so portion control is key.
Higher glycemic index
Oats have a glycemic index around 55, which is considered a medium GI food. This means the carbs digest fairly quickly and can spike blood sugar. Combining oats with protein, fat and fiber helps lower the GI.
Easy to overeat
It’s common to start with a half cup oatmeal and then want a second helping. Measure out a proper portion to avoid carb overload.
Some instant oats are high in added sugars
Flavored, instant oatmeal often contains lots of added sugars, which should be limited on lower carb diets. Check labels and choose plain instant oats if using.
Can cause bloating for some
The fiber and carbs in oatmeal may lead to gas and bloating, especially in those sensitive to FODMAPs. Introduce oats slowly and drink plenty of water.
Tips for fitting oatmeal into a low carb diet
Here are some ways to enjoy oatmeal while keeping carbs in check:
– Opt for steel-cut or rolled oats instead of instant. The less processed oats have lower carbs.
– Cook oatmeal with water instead of milk to reduce carbs.
– Limit portion to 1/4-1/2 cup cooked oatmeal.
– Top with nuts, seeds, nut butter, full-fat Greek yogurt, coconut, stevia and berries. These add nutrition while balancing the carbs.
– Add cinnamon, vanilla, cocoa powder, peanut butter or extracts to flavor.
– Purchase certified gluten-free oats if needed.
– Make overnight oats with 1/4 cup oats and higher protein milk like Fairlife.
– Try savory oatmeal topped with avocado, poached egg, hemp seeds and hot sauce.
Healthy low carb oatmeal recipes
Here are some delicious and nutritious low carb oatmeal recipes:
Apple Pie Oatmeal
Ingredients:
– 1/4 cup steel-cut oats
– 1/2 cup unsweetened almond milk
– 1/2 apple, diced
– 1 tsp cinnamon
– 1 Tbsp peanut butter
– 1 Tbsp chopped walnuts
– 1 tsp maple syrup
Directions:
Cook oats in milk. Stir in remaining ingredients.
Southwest Oatmeal
Ingredients:
– 1/4 cup quick oats
– 3/4 cup water
– 1 egg
– 1/4 avocado, diced
– 1 Tbsp hemp seeds
– Hot sauce and chili powder to taste
Directions:
Cook oats in water. Stir in remaining ingredients.
Protein Oatmeal Bowl
Ingredients:
– 1/4 cup steel cut oats
– 1/2 cup water
– 1/4 cup plain Greek yogurt
– 1 Tbsp powdered peanut butter
– 1 Tbsp chia seeds
– 1/4 cup blueberries
Directions:
Cook oats in water. Stir in Greek yogurt, peanut butter and chia seeds. Top with blueberries.
Sample low carb oatmeal meal plan
Here is a sample one day meal plan with oatmeal that provides less than 150g net carbs:
Breakfast:
– 1/4 cup steel cut oats cooked in water (15g carbs)
– 1 Tbsp natural peanut butter (3g carbs)
– 1/4 cup raspberries (2g carbs)
– 1 oz walnuts (2g carbs)
– Total: 22g carbs
Lunch:
– Turkey & avocado lettuce wraps (10g carbs)
– Celery sticks with 2 Tbsp hummus (8g carbs)
– Total: 18g carbs
Dinner:
– Grilled salmon with zucchini noodles (5g carbs)
– Kale salad with oil and vinegar dressing (5g carbs)
– Total: 10g carbs
Snacks:
– 1 oz cheddar cheese (1g carbs)
– 10 olives (2g carbs)
– 1 oz almonds (3g carbs)
– Total: 6g carbs
Daily Total: 56g net carbs
As you can see, pairing a 1/4 cup serving of oatmeal with lower carb foods at other meals and snacks keeps carbs under 150g for the day. This makes oatmeal workable on a moderate low carb diet.
Frequently asked questions about oatmeal on low carb diets
Is oatmeal low carb?
Oatmeal is not inherently a low carb food, but it’s lower in carbs than foods like bread, pasta and rice. The carb count per serving ranges from 15-30g depending on the type and amount eaten. With portion control and low carb mix-ins, oatmeal can fit into lower carb eating patterns.
Can I eat oatmeal on keto?
Oatmeal is very challenging to incorporate into a true ketogenic diet aiming for under 50g daily carbs. A tiny 1/4 cup portion of steel-cut oats with minimal toppings may work occasionally for some keto dieters who carefully account for carbs. Most avoid oatmeal to keep net carbs low.
Is oatmeal good for weight loss on low carb diets?
Oatmeal can be part of a low carb weight loss diet because it’s rich in filling protein, fiber and nutrients. But portion sizes must be monitored carefully since oats have more carbs than other grains. Avoid instant oats and added sugars. Top oatmeal with fat and fiber to help manage hunger and blood sugar.
Should I eat oatmeal everyday on a low carb diet?
Daily oatmeal is likely too high in carbs for most low carb eating patterns under 150g carbs per day, especially if paired with other carb-heavy foods. Enjoy oatmeal several times per week in 1/4 to 1/2 cup portions along with lower carb meal and snack options to keep daily totals in check.
What’s the healthiest oatmeal on a low carb diet?
Steel-cut and rolled oats are the best lower carb options. They have about 5g less net carbs per serving compared to instant oats. Look for certified gluten free oats if necessary. Top oatmeal with nutritious add-ins like nuts, seeds, coconut, Greek yogurt and berries to balance carbs.
The bottom line
Oatmeal can be part of a healthy low carb diet, but portion sizes must be watched closely. While oats provide many nutrients, they are still relatively higher in carbs with about 20-30g per half cup serving. Eating 1/4 to 1/2 cup portions a few times per week paired with lower carb foods can work for low carb diets under 150g total carbs per day. Limit added sugars by choosing plain oats and topping with healthy fats and fiber. Stick to steel cut or rolled oats over higher carb instant. Overall, oatmeal can be included in moderation as part of an otherwise low carb way of eating.
