Is Oatmeal Keto-friendly? Rolled or Instant? (+ Keto Substitutes)

Oatmeal is a breakfast staple for many people. It can be eaten for breakfast, as a snack, or as a side. And it is famous for being nutritious since it is a rich source of fiber, vitamins, and minerals. This means that it is regarded by many as healthy, but one question remains, is oatmeal keto-friendly?

Oatmeal is one of the most common foods included in many different diets. You can make this delicious breakfast meal by boiling oats in milk or water. 

Many people enjoy this dish because of its versatility, mellow flavor, and low cost. It’s filling, nutrient-dense, and goes well with various toppings like fruits and nuts.

It also has many health benefits, like lowering blood sugar and cholesterol levels because of its fibers. The same fiber also helps to keep you full and satisfied. This is super helpful regarding the common habit of snacking in between meals.

Do you have a particular question about oatmeal being keto-friendly? Then use the table of contents below to jump to the most relevant section. And you can always go back by clicking on the arrow in the right bottom corner of the page. Also, please note that some of the links in this article may be affiliate links. For more details, check the Disclosure section at the bottom of the page. 

Net carbs in oatmeal

Oats are high in micronutrients and pack a nutritional punch. Among the vitamins and minerals found in oats are: Thiamine, riboflavin, niacin, pantothenic acid, vitamin B, folate, calcium, iron, magnesium, manganese, phosphorus, potassium, sodium, and zinc.

The number of calories in oats might vary depending on your chosen brands. For example, for 100 grams of rolled oats, there are 400 calories, and 58g of this comes from net carbs.

This is obviously a no-no for your keto diet because oatmeal has a high carb count, defeating the diet’s entire purpose. So despite having top nutritional benefits, it all comes down to the number of carbohydrates you consume. 

Is oatmeal keto-friendly? 

Oats are not low carb or keto friendly since they are grain. They are, in fact, quite starchy. 

There is no standard keto diet, yet the typical ketogenic diet requires that daily carbohydrate consumption does not exceed 50 grams. Sometimes, this limit may be much lower, so a carbohydrate intake of 20 to 50 grams daily is good enough on the keto diet.

According to the nutritional facts I mentioned earlier, a 100-gram portion contains more carbohydrates than the strict keto diet requires. Because oatmeal contains a high amount of carbohydrates, it is difficult to include it in a keto or low-carb diet.

A ketogenic (keto) diet is high in fat with moderate amounts of protein, lots of fat, and only a few carbohydrates. 

The assumption is that fats should replace the carbohydrates that are being eliminated, accounting for approximately 75% of your daily caloric intake. Proteins should account for most calories, with carbs accounting for only about 5%.

Without carbohydrates, your body begins breaking down fat to produce ketones. These become an additional source of energy for your body. Getting into ketosis, or eating more fats than carbs, effectively forces your body to use fat as its primary energy source.

Many people are drawn to ketosis in the short term because it helps with weight loss. It may help you regulate your appetite, eventually losing weight. Furthermore, ketosis has health benefits like being an effective epilepsy treatment and may improve insulin sensitivity in type 2 diabetics.

Is Quaker oats keto-friendly? 

When it comes down to what foods are keto-friendly, everything is determined by the number of carbohydrates found in oats. So, for example, when we look at Quaker Oats, it is simply the brand name of an oats product.

You cannot alter the carbohydrate intake to meet the specific keto requirements.

To understand Quaker oats’ position on the keto diet, we must look at their macronutrient composition.

Only 1 serving of provide you with:

  • 15 net grams of carbohydrates
  • 100 calories  
  • 2 grams of fat,
  • 4 grams of protein.

This information appears to be opposite to what the ketogenic diet advocates. Only about half as many fats as carbohydrates are required for one day.

Low-carb oatmeal brands     

These brands are labeled as some of the best for a keto diet because they have an average from 1g to 6g of net carbs per serving. You can try option by Keto and Co with apple and cinnamon (6g of net carbs). Or (3g of net carbs) or by phenomenal foods (only 1g of net carbs per serving)

Are There Any Side Effects of Eating Oatmeal on Keto?

One of the most common side effects of eating oatmeal on a ketogenic diet is diarrhea. This is because many kinds of oats are high in carbohydrates and result in increased glucose in the body when consumed. The solution here is to ensure you’re consuming only low-carb, high-fiber oats like steel-cut oats, not instant oats. Another potential side effect of eating oatmeal on a ketogenic diet is gastrointestinal discomfort, which may include nausea and cramps. To avoid this, ensure you’re drinking plenty of water when eating oatmeal on keto. And suppose you are not being careful with your carb intake and oatmeal serving size moderation. In that case, you can also be kicked out of ketosis.

Tips for Making Oats Keto-Friendly

There are a few things you can do to make oatmeal keto-friendly. First, ensure you have the right kind of oats and the right amount (especially if you are on a stricter version of keto). Be sure that they are rolled oats and not instant oats. The rolled oats will take longer to cook, but they will be easier to digest and contain more fiber. There are also a few different ways to cook your oatmeal so you can reduce the amount of sugar and carbs in it. For example, you can soak your oats in water before cooking them to reduce the amount of sugar. You can also opt for unsweetened keto-friendly milk or cream instead of regular milk. Another thing you can do is add some extra fat to your oatmeal, like nuts or avocado. Adding fat adds flavor and healthy fat that will help keep you full throughout the day.

So can I eat oatmeal on keto? 

Unfortunately, oats are not appropriate for the keto diet because they primarily comprise of carbohydrates. But that doesn’t mean you should give up just yet. Just stick to low-carb oatmeal substitute options, and you are going to be fine. 

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