The ketogenic diet, commonly known as keto, has become an increasingly popular way of eating over the past few years. The high-fat, low-carb diet aims to get the body into a state of ketosis, where it burns fat for fuel instead of glucose. For many following a keto diet, oatmeal would seem like an obvious food to avoid. However, some types of oatmeal may actually fit into a keto eating pattern. This article will explore whether Quaker oatmeal can be part of a keto-friendly diet.
What is the Keto Diet?
The keto diet is a very low-carb, high-fat diet. It typically limits carbs to 50 grams or less per day. The reduction in carb intake helps the body enter a metabolic state called ketosis. In ketosis, the body becomes incredibly efficient at burning fat for energy. It also turns fat into ketones in the liver, which can supply energy to the brain. On a keto diet, around 75% of daily calories come from fat, 20% from protein, and just 5-10% from carbs.
Being in ketosis provides numerous health benefits:
– Weight loss: Keto promotes fat burning and can lead to fast weight loss.
– Reduced appetite: Ketosis suppresses appetite, leading to less hunger.
– Improved focus: Ketones may improve focus and concentration.
– Blood sugar control: The diet helps manage blood sugar levels.
– Other benefits: Keto may reduce acne, improve heart health markers, and more.
To achieve ketosis, most keto dieters have to be diligent about restricting carb sources like grains, starchy veggies, fruits, sugars, and legumes. High-carb foods get replaced with fatty foods like meat, fish, eggs, dairy, nuts, seeds, and healthy oils.
Keto Diet Rules and Foods
The keto diet has just a few main rules:
– Restrict net carbs to 20-50 grams per day.
– Prioritize high-fat foods and protein.
– Eat minimally processed real foods.
To make ketogenic dieting easier, here are some common foods allowed on the diet:
– Meat: Beef, chicken, pork, lamb, etc.
– Fish and seafood: Salmon, trout, shrimp, lobster, etc.
– Eggs
– Full-fat dairy: Milk, cheese, butter, cream, yogurt
– Nuts and seeds: Almonds, walnuts, sunflower seeds, etc.
– Non-starchy vegetables: Leafy greens, tomatoes, broccoli, cauliflower, etc.
– Avocados and berries
– Fats and oils: Olive oil, coconut oil, MCT oil, ghee, lard, etc.
– Herbs and spices
Foods to avoid on keto include:
– Grains: Bread, pasta, rice, oats, cereal, etc.
– Starchy vegetables: Potatoes, sweet potatoes, corn, peas, butternut squash, etc.
– Legumes: Beans, lentils, chickpeas, peas, peanuts
– Fruits: Apples, bananas, oranges, grapes, mangoes, etc.
– Sugars and sweeteners: Table sugar, maple syrup, honey, agave, soda, juice, etc.
– Low-fat or diet products: Low-fat yogurt, salad dressing, and condiments
– Processed, high-carb foods: Pizza, chips, cookies, ice cream, fast food, etc.
Following these guidelines and sticking to whole, unprocessed keto foods can help achieve fat burning through ketosis. But an individual’s specific carb limit to induce ketosis may vary.
Keto Diet and Oatmeal
Oatmeal is a whole grain made from oat groats that have been either ground up or milled. Standard oatmeal is fairly high in carbohydrates, with around 27 grams per 1/2 cup dry oats. For this reason, oatmeal is typically avoided on a strict keto diet.
However, oatmeal contains fiber, protein, vitamins, and minerals. It also provides antioxidants and beta-glucan, a soluble fiber with benefits for cholesterol, blood sugar, and the immune system. For these reasons, some types of oatmeal can potentially fit into a keto eating pattern in moderation.
Certain styles of oatmeal contain fewer net carbs than others. Net carbs refer to the total carbs minus fiber and sugar alcohols. Fiber does not raise blood sugar or insulin levels like other carbs. When fiber is removed from total carbs, it gives a more realistic view of a food’s digested carb content.
Here is the carb breakdown for 1/2 cup dry oats of different oatmeal varieties:
| Type of Oatmeal | Total Carbs | Fiber | Net Carbs |
|---|---|---|---|
| Rolled Oats | 27 grams | 4 grams | 23 grams |
| Steel Cut Oats | 26 grams | 4 grams | 22 grams |
| Scottish Oats | 23 grams | 4 grams | 19 grams |
| Oat Bran | 15 grams | 4 grams | 11 grams |
As shown, steel cut and Scottish oats are slightly lower in net carbs than traditional rolled oats. But oat bran contains the lowest amount of digestible carbs.
Overall though, even the lowest-carb oatmeal varieties contain too many net carbs to fit a strict keto diet. A 1/2 cup dry serving would use up nearly an entire day’s worth of carbs on just 20-30 grams of net carbs.
Tips for Adding Oatmeal on Keto
While plain oatmeal isn’t truly keto-friendly, there are some tips for modifying oatmeal to make it work with a ketogenic diet:
– Choose lowest-carb varieties like steel cut, Scottish, or oat bran oats.
– Use minimal amounts of oats and make it a side rather than main dish.
– Mix oatmeal with high-fat ingredients like nut butter, chia seeds, flaxseed, avocado, coconut, or full-fat milk.
– Top with a keto-approved sweetener like monk fruit or stevia rather than sugar.
– Add spices like cinnamon, nutmeg, or pumpkin pie spice.
– Make overnight oats with chia seeds or flax meal to thicken instead of extra oats.
Using these tips, oatmeal can be part of a keto diet in very small amounts. A serving of 1/4 – 1/3 cup oats may work for some people’s macros and carb limits. But oatmeal should not be a daily food — reserve it for an occasional breakfast or post-workout meal.
Keto Oatmeal Recipe Ideas
Here are a few recipe ideas for making oatmeal keto by reducing carbs and incorporating fats:
Coconut Almond Oatmeal:
– 1/4 cup oat bran
– 1/4 cup unsweetened almond milk
– 1 tbsp shredded unsweetened coconut
– 1 tsp almond butter
– Pinch of cinnamon
– Stevia to taste (optional)
Chocolate Peanut Butter Oatmeal:
– 1/3 cup steel cut oats
– 1 tbsp natural peanut butter
– 1 tbsp cacao powder
– 1/4 cup coconut milk
– 1 tsp chia seeds
– Sweetener if desired
Berry Cheesecake Oatmeal:
– 1/4 cup Scottish oats
– 2 tbsp cream cheese
– 1/4 cup raspberries
– 1 tbsp coconut flakes
– 1 tsp granulated sweetener
– Pinch of cinnamon
Pumpkin Spice Oatmeal:
– 1/3 cup oat bran
– 1/4 cup canned pumpkin
– 1/4 cup plain Greek yogurt
– 1 tbsp chopped walnuts
– 1 tsp pumpkin pie spice
– Dash of nutmeg
– Gentle sweetener to taste
Apple Cinnamon Oatmeal:
– 1/4 cup steel cut oats
– 1 tbsp almond butter
– 1/2 small apple, chopped
– 1 tsp cinnamon
– Pinch of nutmeg
– Water or milk of choice
These oatmeal recipes provide around 5-15 grams of net carbs, allowing them to potentially fit into a keto diet. Always account for oatmeal carbs in total daily carb intake.
Keto Overnight Oats
Overnight oats made with chia seeds, flaxseed, or psyllium husk can provide a creamy oatmeal texture with fewer digestible carbs. Here is a basic recipe:
Keto Overnight Oats
– 1/4 cup oat bran or steel cut oats
– 2 tbsp chia seeds
– 1 cup coconut milk or almond milk
– 1 tbsp almond butter
– 1/2 tsp vanilla extract
– Pinch of cinnamon and nutmeg
– Sweetener if desired
Combine all ingredients in a jar or bowl and refrigerate overnight. The chia seeds will swell and thicken to create a pudding-like consistency. Top with coconut flakes, chopped nuts, or additional nut butter before eating.
This makes 2 servings at around 7 grams net carbs each. The chia helps reduce the need for extra oats while providing fiber and healthy fats.
Quaker Oats Brand for Keto
The Quaker brand offers quick oats, old fashioned oats, steel cut oats, and oat bran. For keto, steel cut or oat bran are the best options.
Steel cut oats are simply oat groats that have been cut into smaller pieces. They take longer to cook than rolled oats but contain more fiber. Quaker Steel Cut Oats have 5 grams fiber and 24 grams net carbs per 1/2 cup dry.
Quaker Oat Bran is made from the outer layer of the oat groat. It cooks faster than steel cut and contains extra fiber. Quaker Oat Bran Hot Cereal has 26 grams total carbs and 15 grams fiber per 1/2 cup dry, equaling 11 grams of net carbs.
Both the Quaker steel cut and oat bran oatmeal varieties can fit into keto diets in moderation. Use them sparingly and be mindful of carb counts. Avoid the higher-carb instant and old fashioned oats.
Low-Carb Quaker Oatmeal Alternatives
If regular oatmeal still doesn’t quite fit into your keto macros, here are some low-carb Quaker brand options:
Quaker Protein Oatmeal
– 10g protein and 6g net carbs per packet
– Made with egg whites and milk protein
Quaker Overnight Oats
– Oats soak in milk overnight so less oats needed
– Add chia seeds, nut butter, and protein powder
Quaker Breakfast Flats
– Flat oat discs with flavor like cinnamon toast
– 18g carbs and 14g fiber per serving
Quaker Oat Fiber Hot Cereal
– Made from oat fiber, not whole oats
– 12g total carbs and 8g fiber per packet
While not completely carb-free, these alternatives from Quaker can better fit a keto diet than their traditional oatmeal.
Is Quaker Oatmeal Keto: The Verdict
Plain Quaker oats like instant, old fashioned, and quick oats contain too many net carbs to fit a keto diet. Even the lowest-carb steel cut and oat bran varieties should only be eaten occasionally in small servings.
If oatmeal is a must, choose steel cut or oat bran oats. Limit portions to 1/4 – 1/3 cup and add keto toppings like nut butter, avocado, seeds, or coconut. Making overnight oats with chia and fiber supplements can further reduce carbs.
Overall, Quaker oatmeal can work for keto diets in very controlled amounts. But it should not be a staple keto breakfast. There are plenty of other low-carb breakfast options that are better suited to the ketogenic diet.
Other Keto-Friendly Breakfast Options
Here are some breakfast ideas that can easily fit a keto diet:
– Eggs made any style with avocado and/or bacon
– Omelets or frittatas packed with veggies, cheese, and meat
– Nutty yogurt bowls made with plain Greek yogurt, nuts, seeds, nut butter, and berries
– Smoothies with avocado, nut butter, protein powder, greens, heavy cream, and a low-carb milk
– Breakfast tacos on low-carb tortillas stuffed with scrambled eggs, cheese, and sausage
– Baked breakfast casserole with eggs, veggies, and breakfast meats
– Sausages or bacon with avocado slices
– Smoked salmon and cream cheese roll-ups
– Cloud bread or chaffles topped with nut butter or smashed avocado
With a little creativity, it’s easy to make tasty low-carb breakfasts perfect for keto. Skipping the oatmeal and grains helps allow more room for delicious high-fat foods.
Frequently Asked Questions
Here are answers to some common questions about Quaker oatmeal on the keto diet:
Is oatmeal keto-friendly?
Plain oatmeal is too high in carbs for keto. But in very small portions, certain styles like steel cut or oat bran may work. Overnight oats with chia seeds or flax also reduce carbs.
What is the lowest carb Quaker oatmeal?
Quaker Oat Bran Hot Cereal is the lowest carb Quaker oatmeal, with 11 grams net carbs per serving. Quaker Steel Cut oats have 24 grams net carbs per serving.
Can I eat oatmeal on keto if I limit carbs elsewhere?
In some cases, a very small amount of oatmeal could fit into daily carb limits. But oatmeal is still quite high in carbs for keto. It’s recommended to limit or avoid it.
Is overnight oatmeal keto-friendly?
Overnight oats with chia seeds, flaxseed, and very minimal oats can work for keto diets. The seeds provide thickness instead of extra oats.
Can I eat instant oatmeal on keto?
Instant oatmeal is not keto-friendly, with 27 grams net carbs per packet. Quick oats are also too high in carbs for keto.
Is Quaker protein oatmeal good for keto?
Quaker Protein Oatmeal is lower in net carbs than traditional oatmeal, with 6 grams per packet. But it may still be too high in carbs to have regularly.
What should I eat instead of oatmeal on keto?
Great oatmeal alternatives are eggs, yogurt bowls, smoothies, egg muffins, breakfast meats, and chia pudding. There are many tasty low-carb breakfast options for keto besides oatmeal.
The Bottom Line
Traditional Quaker oatmeal is too high in carbs to be part of a keto diet. But in very small amounts, steel cut or oat bran oatmeal could potentially work. Overnight oats with chia or flax can also lower net carbs. However, there are many other delicious low-carb breakfast choices for keto besides oatmeal. Skipping the oats and enjoying high-fat breakfast foods can help stick within keto macros.
