Low Carb Oatmeal Recipe - Hot Cereal (2024)

FAQs

Is oatmeal ok on a low carb diet? ›

Oatmeal is high in net carbs, which doesn't fit the low carb, high fat strategy needed to achieve ketosis. Chia seeds, flaxseed, hemp hearts, and almonds are all possible substitutes for oatmeal, whether you make them into porridge or enjoy mixing them with other foods.

Key to making Low-Carb Oatmeal. Preparing low-carb and gluten-free oatmeal is simple, swap out the starchy oats for keto-friendly nuts and seeds! We've crafted this oatmeal substitute recipe with hemp seeds, flax seeds, and chia seeds cooked in coconut milk and flavored with vanilla and cinnamon.

Be sure to select steel cut or rolled oats instead of highly processed varieties, such as instant oatmeal, to get the most bang for your buck in terms of nutrition. A 1 cup (33 gram) serving of cooked oats contains 21 grams of net carbs.

Severe carb limits can cause your body to break down fat into ketones for energy. This is called ketosis. Ketosis can cause side effects such as bad breath, headache, fatigue and weakness. It's not clear what kind of possible long-term health risks a low-carb diet may pose.

Chia seeds are another fantastic keto-friendly substitute for oatmeal. A half-cup serving contains approximately 13.5 grams of net carbs, 13.9 grams of protein, and 25.8 grams of fat (*). You can use chia seeds to make a tasty chia pudding or add them to smoothies and yogurt for an extra crunch.

Oats are technically a high-carbohydrate food, with 70.7g carbs per 100g oats. However, the type of carbs that oats contain are known as 'complex' carbs – a primary energy source for our bodies. Oats are complex carbs because they contain plenty of fibre, both soluble and insoluble, as well as beta-glucan.

The hearty, flavorful goodness of Cream of the West Roasted Wheat Cereal comes from only one ingredient: Montana high protein hard red spring wheat. This is the original “cowboy porridge” that Montanans have loved since 1914.

Baked oats

We just can't get enough of oats, and given their multiple health benefits, it's no surprise! Baked oats, in particular, make a filling, fibre-rich and fuss-free hot breakfast to set you up for the day.

Is hot oatmeal cereal good for you? ›

Oats are high in antioxidants called avenanthramides, not found in other cereal grains. These antioxidants reduce inflammation and relax arteries, improving heart health. The soluble fiber in certain oats can keep blood sugar from rising after a meal.

Cereals Ready-to-eat Kellogg Special K Low Carb Lifestyle (0.75 cup) contains 17.6g total carbs, 15.2g net carbs, 0.8g fat, 9g protein, and 104 calories.

Whether you're going for a serving of old-fashioned, quick-cooking or steel-cut oats, they all contain about 27 grams of carbs per 1/2 cup dry. Make sure you buy plain versions rather than flavored instant oats, which come with a lot of added sugar.

With so much talk about so-called 'bad carbs', oats have been written off and cut from many diets. But the truth is, whole grain oats are a complex carbohydrate with nutritional benefits. A bowl of cooked oatmeal breaks down to become energy that's slowly absorbed by your body.

On a low carb diet, foods to avoid would include bread, pasta, potatoes, and other starchy vegetables, grains such as rice and corn, oatmeal, beans and lentils, milk, sugar, sweets such as cookies, candy and ice cream, beer, soda, and higher carb fruits like bananas, grapes, and apples.

Chia seeds are another fantastic keto-friendly substitute for oatmeal. A half-cup serving contains approximately 13.5 grams of net carbs, 13.9 grams of protein, and 25.8 grams of fat (*). You can use chia seeds to make a tasty chia pudding or add them to smoothies and yogurt for an extra crunch.