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Can You Eat Oatmeal on a Ketogenic Diet

One of our readers sent in this question:

“Can I Eat Oatmeal while I’m trying to do keto?”

So will oatmeal damage your fat burning?

Before we get into a definitive answer.

The first thing you need to know is that there are two types of oatmeal.

One is the steel-cut oatmeal. The unrefined kind.

And the second one is instant oatmeal which contains a ton of sugar.

If we take a look at the glycemic index.

The Glycemic Index (GI) is a relative ranking of carbohydrate in foods according to how they affect blood glucose levels.

Carbohydrates with a low GI value (55 or less) are more slowly digested, absorbed and metabolised and cause a lower and slower rise in blood glucose and, therefore insulin levels.

The glycemic index of steel cut is around 55.

Which isn’t terribly high but it is a bit high for a ketogenic diet.

So let’s compare it to the instant oatmeal.

Instant oatmeal scores around 83 on the GI.

That’s insanely high.

And the more glycemic it is the worse it is for your weight loss.

So here are some tips about consuming oatmeal

  1. You don’t want to consume instant oatmeal
  2. You don’t want to consume oatmeal with sugar
  3. You want to make sure your oatmeal contains Beta Glucan

Beta glucan is great for cholesterol. So if you’re going to eat oatmeal, you want it to have as many health benefits as possible.

If you’re trying to lose weight, I would recommend not eating oatmeal at all.

It’s going to slow you down.

If you’re not trying to lose weight, then I would recommend eating the steel-cut oatmeal.

I know it might take longer to prepare but it’s well worth it.

Thanks for reading.

– William Cox

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