Are oats allowed on the keto diet? It is one of the questions on the minds of those who follow the keto diet, and there are those who love to eat this food constantly due to its wonderful nutritional value.
In this article, we will answer whether oats are allowed on the keto diet or not.
Are oats allowed on the keto diet, and what are the health benefits?
.jpg "Are oats allowed on the keto diet 1")
Oats are one of the fastest foods that can be prepared because they absorb liquids quickly, whether water or milk, and they are also full of vitamins and minerals, which give them great benefits, which are as follows:
Keto nuts -The 13 most popular types that are keto-friendly
- Full of key B vitamins: thiamin, riboflavin, niacin, pantothenic acid, and folic acid, which are very important for healthy skin, hair, and muscles.
- It is also an important source of minerals such as calcium, iron, magnesium, manganese, phosphorus, potassium, sodium, and zinc, all of which are necessary for maintaining bone health, distributing oxygen to various areas of the body, and regulating blood pressure.
- It is a rich source of fiber, which improves blood sugar levels as well as cholesterol and reduces the risk of stroke, diabetes, and coronary heart disease.
Types of oats
There are several types, which are:
- Whole-grain oats.
- Oat bran.
- Steel-cut oats.
- Rolled oats.
- Oatmeal.
- Quick oats.
The best type of oats is whole-grain oats, because they provide the most nutritional benefits, but they require a long time to cook, which is why you should stay away from them and resort to quick or rolled oats.
It is known that oats are gluten-free, but sometimes they are packaged in wheat facilities that are rich in gluten.
If you suffer from an allergy to gluten, choose a product that confirms that it is gluten-free.
We are still searching for an answer to the question: Are oats allowed in the keto diet? This makes us look for its nutritional value.
Nutritional value of oats
Nutritional value of 100 grams:
- Calories 389 .
- Fat 7 grams.
- Proteins 17 grams.
- Fiber is 10 grams.
- Carbohydrates 66 grams.
It is clear from the above that the net carbohydrates in oats are 56 grams, and this makes the process of entering ketosis very difficult.
Therefore, avoiding oats at the beginning of the ketogenic diet is important, as it forces the body to search for other sources of energy, namely fats, which it converts into ketones.
If you are following the keto diet and want to eat a little oats, this is not impossible.
You can just eat 25 grams of it, as you will reduce the number of carbohydrates in it to 14 grams of carbohydrates, and you will remain in the safe zone for carbohydrates per serving.
If you are following the standard keto diet (SKD), it is recommended that the daily consumption of carbohydrates remain between 20 and 50 grams, and here it is preferable to stay away from eating oats, especially if you are a beginner in this diet.
As for those who have been following the ketogenic diet for a long time, you may have other options by following these two diets:
- Targeted Ketogenic Diet (TKD): This is a type of keto diet designed for more active people who need to eat more carbohydrates, allowing an additional 20–50 grams of carbohydrates for up to 60 minutes before and after exercise.
- Ketogenic Diet (CKD): The best option is a type of keto diet that is formulated for those who train at high intensity so that their glycogen stores are completely wiped out.
What flour is allowed in the keto diet?
When do we stop eating oats?
If you are just starting out on a low-carb or keto diet, you may want to abstain from anything containing oats, but they can be introduced again after the body gets used to its new diet.
Although oatmeal is high in carbohydrates, it does not produce a rapid increase in glucose.
In fact, the glycemic index is about 57 per 250 grams.
Alternatives to oats in the ketogenic diet
After we answered the question, Is oatmeal allowed in the keto diet? And we mentioned the cases in which it is allowed and the cases in which it is prohibited.
There are alternatives that can be resorted to if eating oats is an urgent matter.
Which:
- Coconut flakes.
- Shea butter seeds.
- Flax seeds.
.jpg "Are oats allowed on the keto diet 2")
Frequently Asked Questions
Is oatmeal allowed on the keto diet?
No, oatmeal is prohibited on the keto diet because it is rich in carbohydrates.
Is oat bread allowed on the keto diet?
Oatmeal bread is forbidden, and if it is urgent, it must be made at home to ensure that its ingredients are suitable for the ketogenic diet.
Eat a very small amount of it, and it is preferable to resort to alternatives, as they are more valuable and beneficial for the diet and body, such as coconut flour, almond flour, flaxseed flour, and flour.
Chia seeds.
Is oatmeal soup allowed on the keto diet?
No, it is not allowed because it is rich in carbohydrates.
Conclusion
Thus, we have answered the question: Are oats allowed in the keto diet or not? Some advise avoiding it and resorting to alternatives, and others confirm that it can be eaten on a ketogenic diet, but with caution.