Keto Food List
Oats
Pantry
Not Keto Friendly
Are oats keto
Per 100g
Net carbs
50.8g
Total carbs
66.2g
Fats
7.03g
Protein
17.3g
Calories
246
Glycemic Index
55
Fiber
15.4g
Sugars
1.45g
Are oats keto

Are Oats Keto?

Though oats are a good source of resistant starch, they are not keto-friendly as they are too high in net carbs and will kick you out of ketosis even in small serving sizes.

Not Keto-Friendly

  • Unfortunately, oats are a high-carb cereal that keto dieters should avoid as they are too high in carbs.
  • Oats are also low in fats, the main macronutrient for a keto diet. Ideally, a keto diet consists of at least 70% of fats that act as the primary fuel source for the body during ketosis.
  • It is best to substitute oats with other keto-friendly food sources such as avocado and salmon.

Too High in Carbs

  • Oats are not keto-friendly as they are too high in net carbs (50.8g per 100g serving). This amount will exceed your daily carb serving of 20–30g.
  • It would be best if you opted for other low-carb food sources such as cauliflower rice, broccoli, and celery
  • It is advisable to track the macros and ingredients in your foods to maintain ketosis and achieve healthy weight loss.

It Will Kick You Out of Ketosis

  • Oats are a natural food free from non-keto ingredients such as sugars, refined oils, and artificial sweeteners.
  • They are rich in vitamins, minerals, and important nutrients. Due to their high amount of fiber, oats are linked to reduced LDL cholesterol levels, increased satiety, and reduced blood sugar levels.
  • The high amounts of fiber are also good for gut bacteria and help relieve constipation. Finely ground oats also help improve skin health and minimize the chances of childhood asthma.
  • Despite these health benefits, oats are too high in carbs and will kick you out of ketosis.
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