Among the most popular breakfast foods of all time is a warm, comforting bowl of oatmeal. But when you go keto best protein to mix with oatmeal need to keep your carb count low, you may start wondering if there is such a thing as low-carb oatmeal. Keto Kickstart, our doctor-developed program designed to give you real weight loss results.

Check your email to get started with the program. Be it steel-cut, rolled, crushed, or instant, oatmeal is a staple in the American diet. But can oats be part of a healthy keto diet? Read on to learn about the carbs in oatmeal and whether or not this classic is keto-friendly. What Is Oatmeal and Is It Low-Carb or Keto-Friendly? Oats are technically a grain grown primarily for their seeds to produce oatmeal, rolled oats, and even feed for livestock. Compared to other grains, oats have a much higher tolerance for rain and are best grown in temperate regions.

They’re considered an annual plant that can be planted in spring or fall. Although oats are extremely popular in America, it’s surprisingly not the country with the highest production of this grain. Russia is the biggest producer of oats in the world, followed by Canada and Poland, respectively. The first oat bread factory dates back to 1899, where it was established in Britain. Along with Britain, Scotland is a huge consumer of oats, which is a mainstay of the country’s national diet.

Clearly, this humble grain is an international favorite. Can You Eat Oats on the Keto Diet? While oats are generally considered healthy, the real question is whether or not they’re low-carb or keto-friendly. Here’s a quick rundown detailing why oats are not keto-friendly. Oats Nutrition Facts It’s true — oats are loaded with micronutrients that pack serious nutritional punch.

B, folate, calcium, iron, magnesium, manganese, phosphorus, potassium, sodium, and zinc. Its powerful dose of micronutrients is equally matched by its macronutrients. 389 total calories, including 17 grams of protein, 66 grams of total carbs, 56 grams of net carbs, and 7 grams of fat. To calculate your macros, be sure to use the Perfect Keto calculator. Oatmeal Doesn’t Fit in a Low-Carb Diet While oats may come packed with key vitamins and minerals, the carb count is simply too high for those following a low-carb or ketogenic diet. Browse our curated collection of fan-favorites and discover your new favorite snack or supplement. Even if you were to split the serving size in half and only consume 50 grams of oats in a sitting, it would still make up about 28 grams of carbs.

For those who are just beginning their keto journey, daily carb intake should be anywhere from 20-50 grams of carbs, depending on the person. With 50 grams of oats taking up over half your daily carb limit, you have a good chance of kicking yourself out of ketosis and ruining any progress you’ve made in alternating your metabolism. Remaining below a certain carb intake is key in the ketogenic diet since your body’s natural inclination is to pull energy from your glycogen stores instead of your fat stores. In order to get your body to pull from your fat stores for fuel, you have to first deprive it of enough carbs and glycogen.

This huge change in diet may be a bit overwhelming at first, which is why it’s recommended to find low-carb substitutes for all of your favorite high-carb foods to make the transition easier. Fortunately, there are several low-carb oatmeal alternatives you can enjoy. 4 Low-Carb Oatmeal Substitutes Just because you’re following a ketogenic diet doesn’t mean you have to give up your favorite breakfast dish. Chia seeds not only resemble the texture and consistency of oats, but they’re considered a nutritional powerhouse as well. With their ability to be added to almost any recipe, chia seeds are packed with key nutrients that can improve your health and wellness. Chia seeds are an abundant source of antioxidants, a good source of vitamins and minerals such as calcium, magnesium, and potassium, high in omega-3 fatty acids, and extremely rich in fiber. These qualities can help improve digestive health, heart health, diabetes, bone health, and metabolic function.