Keto Oatmeal Diet – Just the Right Mix?

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The keto oatmeal diet is one of the best diet patterns that are available in modern health sciences. It not only does not let the dieter starve to become thinner but also has real health benefits. The ketogenic or keto diet is a low-carb and high-fat-based diet where the body is forced to go into a state of ketosis where the body ends up burning good fats instead of the regular carbohydrates to help the body derive its energy requirements. 

Introduction to the Keto Diet

In ketosis, the body produces ketone bodies in the bloodstream, which are molecules of fats that will provide energy to the brain. We are allowed to eat almost all our favorite foods in moderation when undergoing the keto diet. That means nothing is off the chart. This is not the traditional dieting to say. 

The Keto Cheat Days – Can You Have One?

Yes, you can even have cheat days. 

Cheat days are encouraged in a keto diet so that the body can load up adequate amounts of carbs so that it does not fall ill while trying to follow the keto diet. That is one of the best parts of the keto diet. Some of the necessary food items while following a keto diet are high-fat intense meats like beef, pork, bacon, and chicken. Fishes like salmon and other kinds are also encouraged to be eaten.

On top of that, fibrous foods like fruits and vegetables are an absolute necessity to maintain the proper stability of the body. The ketogenic diet is beneficial to children who have epilepsy as it reduces the intensity of their seizures. It has also been seen to help patients with Alzheimer’s disease and Parkinson’s disease by slowing down their symptoms which help them live for longer. It has also been known to stop the growth of malignant tumors, thereby saving the lives of cancer patients. 

The Drawbacks of the Keto Diet – Should You Worry?

There are a few drawbacks of the keto diet like the keto breathes and the keto headache. The keto flu, weakness, dizziness, irritability, and more are also common drawbacks. 

You don’t have to worry about any drawbacks if you keep an eye on your diet when you start your ketogenic diet journey. Problems, if any, arise when your body is trying to adjust to this new diet regime which requires it to burn fats instead of carbohydrates.

Remember that the advantages of the keto diet by far outweigh the drawbacks, and that is precisely why so many health experts encourage the keto diet instead of trying to discourage it.

One of the keto diet elements we are going to discuss today is the inclusion of keto oatmeal during a ketogenic diet and whether or not that is a good option.

Keto diet with strawberries

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Is oatmeal allowed on a ketogenic diet?

Before we answer that question, it is mandatory to know what oatmeal is.

Oatmeal is a breakfast cereal that is made up of crushed or rolled oats. Milk or water is added to it before you begin to consume it. It is one of the oldest known grains in the world that has been eaten for generations. It has two cycles of growth- once during spring, the other time during autumn. 

Russia boasts of 23% of the world’s oatmeal production, from whole oats, quick oats to oat flour, and many more. Whole oats are the best type of oats to eat because they are unprocessed. Oats are healthy, but we are here to figure out if they are keto-friendly as well.

What Makes Oats a Good Candidate for a Keto-Friendly Diet?

Although oats have a lot of vitamin content like vitamin B, folate, riboflavin, niacin, and more which are all necessary during a keto diet along with minerals like iron, magnesium, zinc, sodium, and more, about a hundred grams of oats have about 389 calories in total. 

However, the information that is bound to get your attention is that it contains 56 grams of net carbs. Therefore, it is rather advisable not to eat oats while you are following the keto diet. An excess of net carbs will kick you out of the state of ketosis.

But does that mean that you cannot eat oatmeal at all during a keto diet? The answer to that, thankfully, is a no. You have to make sure you know what variant of oatmeal you should eat and what variant you should avoid remaining in the stage of ketosis. We will discuss more of that in the later section.

Is there low-carb oatmeal?

While we have completed discussing how oatmeal is not keto-friendly because of the excessive amounts of net carbs in one serving, you will be happy to know that there is a keto-friendly variant of oatmeal. It is called the keto oatmeal and surprisingly contains only one gram of net carb and 44 grams of fats every serving, which fits well into the scheme of the keto diet. Let us have a look at what this variant of keto-friendly oatmeal contains:


  •  Hemp Hearts: This is hugely beneficial in improving and regulating the diet of the individual. Not only that, it helps you have better hair, nail, and skin, amongst many other things. Hemp hearts are the primary ingredient that is found in low-carb keto-friendly oatmeal.
  •  Flax Meal: This helps protect an individual from cancer. It also helps improve the level of cholesterol in our body and maintains lower blood pressure. This is one of the essential ingredients that can be found in a keto diet.
  •  Chia Seeds: These seeds have massive amounts of antioxidants in them, and they also help people lose weight which is one of the aims of the people following the keto diet.
  •   Coconut Flakes: It contains iron and zinc, both of which are necessary to protect your heart and immune system, respectively. Iron also helps you fight against fatigue and weakness.
  •   Vanilla MCT oil powder: This helps provide you with the extra energy you need to continue doing your necessary activities in life. Plus, the taste of vanilla can make even the blandest of food taste good!

Are overnight oats Keto Friendly?

Overnight oats are one of the most natural things to make and eat while on a keto diet. Overnight oats are healthy, but they are also suitable for digestion because of the presence of various carbon compounds. You might have heard rumors about overnight oats not being beneficial, but those are just that: rumors. Plus, what would be more reassuring to hear is that they are entirely keto-friendly.

Now, what exactly are the overnight oats?

Overnight oats are basically when you do not cook the oats but instead mix whole oatmeal with milk and other healthy add-ons and let it rest and freeze in the refrigerator at night. This is a fuss-free way of eating good quality, healthy meal.

Now that we know we have low-carb-based oatmeal that we can eat during the keto diet, we should also learn a few new recipes that we can make with the help of this low-carb oatmeal to give a twist to our everyday boring keto diet.

Oats with strawberries

By Roman Voloshyn/ Shutterstock

Easy low-carb Keto Oatmeal Recipe:

We have come up with a low-carb keto oatmeal recipe for all the keto dieters to follow. This recipe is easy to make. It takes about five minutes of prep time and takes about fifteen minutes to be cooked well. It only serves one person if the number of ingredients used remains the same as it is here.

Keto oatmeal recipe

By Elena Shashkina/Shutterstock

Nutritional value:

This recipe contains about 584 calories. It also includes 44 grams of fat which is excellent for the keto diet. It also consists of a net carb content of 17 grams and 31 grams of proteins. Its fiber content is good at about 16 grams per serving.


  •   One cup of almond milk, preferably unsweetened. Almond milk is good because it contains low carbs and more fats.
  •   Half a cup of hemp hearts. We already know that help hearts are good for an individual’s overall diet and help better the quality of the skin, the nails, and the hair, amongst many other attributes.
  •   One tablespoon of flax meal. Again, this helps protect people from cancer, improves cholesterol levels in our body, and lowers our blood pressure.
  •   One tablespoon of chia seeds. These seeds are rich in antioxidants also helps people lose weight as per their requirements.
  •   One tablespoon of coconut flakes. Coconut flakes contain iron and zinc, which help protect your heart. They also boost your immune system a lot. The iron content in the coconut flakes helps an individual fight against fatigue and weakness.
  •   One tablespoon of cinnamon. Cinnamon helps lower the threat of heart diseases. It also reduces the risk of high blood pressure by controlling the flow of blood in our bodies. It has been termed by many as the spice that has the maximum health benefits the world over.
  •   Finally, one scoop of Vanilla MCT oil powder. Vanilla MCT powder is useful to provide the body with extra energy and enthusiasm. Also, vanilla tastes well, so that is the bonus to the health aspect.

How to make it?

This straightforward recipe can be done in three short steps. First, all you need to do is mix all the ingredients, including the almond milk, the hemp hearts, the flax meal, the chia seeds, the coconut flakes, the cinnamon, and the Vanilla MCT oil powder, in a pan and stir the pot till all the ingredients are mixed well. 

Keep the heat on simmer till the broth thickens precisely as you’d like it. Keep stirring the pot once in a while to achieve the required consistency. Finally, serve hot with garnishes and condiments of your choice. Your quick fix and easy-to-make low-carb keto oatmeal are all ready to be relished and eaten.

Now that we know how to make low-carb keto oatmeal let us discuss the health benefits of low-carb oatmeal.

Health Benefits of the low-carb keto oatmeal:

There are many benefits of low-carb keto oatmeal. 

  •   Keto oatmeals are rich in gamma-linolenic acids or GLA:

The presence of gamma-linolenic acids or GLA in various food items has been known to play a significantly positive role in improving the health of your hormones. It helps your hormones function better too. Apart from that, gamma-linolenic acids have been known to be good for people with ADHD by assisting them in improving their conditions. 

Plus, GLA also positively affects people suffering from the risk of heart diseases, obesity, pain in the breast, multiple sclerosis, amongst other things. This also helps build up prostaglandins which are chemicals that help control the inflammation of the body. It also regulates the temperature of the body and helps the muscles regain their strength back.

  •   It also helps improves the digestion system of the body:

It also helps enhance the digestion of the body. It has a high amount of fiber in it, and it helps people fight against constipation. Not only that, but the probiotics present in this kind of oatmeal help promote a healthy immune system that allows people not to fall sick all that easily.

  •   It helps in bettering the quality of your hair, your skin, and your nails:

Low carb keto oatmeal is perfect for our digestive system, as we have stated earlier. However, they also have a good effect on an individual’s hair, skin, and nails. Eating oatmeal helps better the growth of our cells, which is essential for a healthy body, and by extension, healthy skin.

Now that you have gotten access to the benefits of the low-carb-based keto oatmeal, the recipe for making a good quality keto oatmeal, and the various health-related solutions that can be provided courtesy of the consumption of the low-carb keto oatmeal, what are you waiting for? Let’s get started on a new healthy course of action while following the keto diet.

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Content is medically reviewed periodically by professionals for accuracy and relevance. Reviewers include doctors, nurses, mental health professionals, and even medical students. 


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