Is Oatmeal Keto Friendly? Low Carb Oatmeal Alternatives

Oatmeal is one of the top choices among breakfast foods which are loved by almost everyone including bodybuilders, young children, etc.

Oats have been around for a long time now, 3000 years to be exact. It was one of the last major grains which were used for eating.

Oats are the cereal grains which can be grown twice a year i.e. during spring and fall.

You can find this breakfast dish featured in homes as well as in popular restaurants all over the world.

Oats can be found in many other dishes including pancakes, cookies, granola bars, etc.

So might be wondering is oatmeal a low or a high carb food? Is it is healthy to consume it in keto?

We will try our best to answer all of your queries in this article.

What is Oatmeal?

Low Carb Oatmeal Alternatives

In order to prepare oatmeal, you need to add milk in the crushed or rolled oats and mix it thoroughly. When it absorbs the milk it becomes soft which is loved by people of every age.

Oats are available in several varieties including oat bran, whole oats, rolled oats, quick oats, steel-cut oats, instant oats and flour oats.

The oats which have the most nutritional benefits and are least processed are the whole oats, but it requires the most time for cooking as compared to the other oats.

Are Oats Low Carb or Keto Friendly?

Oats are gluten-free and it comprises of many important vitamins like thiamine, pantothenic acid, folate, riboflavin and vitamin B.

They also have many other minerals including zinc, iron, phosphorus, manganese, calcium, sodium and potassium.

100 grams of oats contain almost 389 calories which include 17 grams of protein, 66 grams of carbs and 56 grams of net carbs, 7 grams of fat and 10 grams of fiber.

Hence, the 56 grams of net carbs is much more than the required amount of carb intake in a  ketogenic diet.

If you are on a keto diet, then it’s important to avoid these carbs because your body would find the carbs to extract energy from instead of using your existing fat and ketones sources.

How Can You Consume Oatmeal in a Low Carb Diet?

Low Carb Oatmeal Alternatives

Oatmeal’s warm and gooey texture and its rapid preparation time make it difficult to leave when you are starting a low carb or keto diet.

If you still want to have oatmeal, then you should eat in limited quantity. 100 grams of oatmeal contains 56 grams of carbs. Hence, if you decrease your oatmeal content to 25 grams then the carbs would be limited to 14 grams, which is at the safe level.

According to the standard keto diet(SKD), you should limit yourself to 20-25 grams of carbs per day. This is more important to people who are just starting at the keto diet.

Carb is the first choice for fuel for the body. However, if the body is deprived of carbs, then it looks for the second alternative source – fat. If you are new in keto, then your body starts to transition into ketosis searching for carbs for energy, hence the lower the carb intake, the better it is.

There are many other options for someone who has been on keto for a while. There is another type of keto diet known as targeted ketogenic diet (TKD)  which is for individuals who need the extra carb intake.

There are many low carb alternatives available to oatmeal which will fit your ideal keto diet plan.

Here are 4 Low Carb Oatmeal Alternatives:

  1. Chia Seed Oatmeal
  2. Flax Seed Oatmeal
  3. Hemp Heart Seeds
  4. Shredded Coconut Flakes

1. Chia Seed Oatmeal (Low Carb Oatmeal Alternatives)

Low Carb Oatmeal Alternatives

Chia Seeds are considered as the powerhouse of nutrients for oatmeal which improves health and wellness.

It also has an abundant source of antioxidants, a good source of minerals and vitamins including calcium, potassium and magnesium, high content of omega-3 fatty acids and is extremely rich in fiber.

These factors make chia seeds a super food which helps in digestion, heart health, bone health, diabetes, and metabolic function.

In one ounce of chia seeds, comprises of 137 calories including ten grams of fiber, four grams of protein, eight grams of fat, and two grams of net carbs.

Yes, only 2 grams of carbohydrates which is perfect on a  low carb diet.

2. Flax Seed Oatmeal (Low Carb Oatmeal Alternatives)

Low Carb Oatmeal Alternatives

Flax Seed Oatmeal is a great low carb substitute for a classic bowl of oatmeal for breakfast.

It has been around since the beginning of the civilization and was used for fiber in clothing till people realized it’s health benefits.

Some of the health benefits of flax seeds are improving weight loss, helping control blood sugar levels, improving the digestive system, helping lower cholesterol, and being high in  omega-3 fatty acids especially alpha-linolenic acid.

Alpha-linolenic acid is one of the most important fatty acids which helps in fighting free radical damage. It also helps in the overall health of the human body including improving the cognitive abilities, preservation of eye health and glutathione production.

Two tablespoons of flaxseed contain a total of 110 calories out of which six grams are fiber, eight grams of fat, four grams of protein and zero grams of net carbs.

3. Hemp Heart Seeds (Low Carb Oatmeal Alternatives)

Low Carb Oatmeal Alternatives

Hemp Heart Seeds are the hemp plant seeds which are the biggest industrial crop in the entire world. This seed is very powerful in nutrition value as well in diversity.

 Hemp Heart seeds provide the gamma-linoleic acid (GLA) which help the hormones in repair and growth of muscle, helpful in inflammation and the other important body functions.

One ounce of hemp seeds contains almost 161 calories including one gram of net carbs, nine grams of proteins, twelve grams of fat, and two grams of fiber.

4. Coconut Flakes (Low Carb Oatmeal Alternatives)

Low Carb Oatmeal Alternatives

Coconut provides many health benefits for a human body and the coconut flakes are much more than just an alternative to oatmeal.

Shredded coconut flakes provide a sweet taste which also helps in satisfying your cravings. You can also toast the flakes by baking them to get a better taste.

You can also sprinkle the flakes in your favorite low carb desserts.

 Coconut flakes improve the absorption rate of key vitamins and minerals, improve the digestive system, improve blood sugar and insulin levels, which is also important for people who are diabetic.

Coconut also improves good cholesterol and also protects your body from certain cancers and fight off free radical damage.

One cup of coconut flakes consists of 260 calories including three grams of net carbs and proteins, seven grams of fiber and twenty-five grams of fat.


While oatmeal has some serious nutritional benefits, the high content of carbs makes weight loss more difficult. Although it has a high carb content, the increase in glucose is not rapid as it should be. The glycemix index of oats sits around 55 per 250 grams.

If you have just started a  low carb diet, then you should try to avoid anything with oats such as oatmeal. Once your metabolism adjusts with the ketogenic state, you can switch into ketosis at a much easier rate and can eat oatmeals in a smaller amount.

However, if you are a beginner, then you should probably consume other low carb oatmeal alternatives to stick to your macro goals without worrying about getting out of ketosis.

“Do you like oatmeal or know about any of its low carb alternatives, then let us know in the comments section below. ”

  • Mar 30, 2018
  • Category: blogs
  • Comments: 32
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