Having a porridge for most of the people is an every day routine. I mean “real” porridge made of oats. I really do love oats and they’re good source of complex carbs… BUT…
But…if you’re on a low-carb or keto diet, then there are simply almost no complex carbs allowed.
Benefits of oatmeal and its nutritional values
Oats are packed with key B vitamins including thiamine, riboflavin, niacin, pantothenic acid and folate. These vitamins are crucial for healthy skin, hair, and muscles, as well as brain function and new cell creation
Oats offer numerous minerals including calcium, iron, magnesium, manganese, phosphorus, potassium, sodium, and zinc. These are well-known for helping to build and protect bones, carrying oxygen throughout the body, and regulating blood pressure
Oats are also an excellent source of dietary fiber, which has been shown to lower blood sugar and cholesterol levels, and reduce the risk of stroke, diabetes, and coronary heart disease
A 3.5 oz. serving size (100 grams) of oats contain about 389 total calories. Breaking down these calories, you can find 17 grams of protein, 66 grams of carbs, 56 grams of net carbs, 10 grams of fiber, and 7 grams of fat
Yes, you read that right — 56 grams of net carbs per serving. Gulp.
Needless to say, this carb count will make the ketosis process very hard. In fact, even half of this amount would come to around 28 grams of carbs, meaning that you would still be consuming more than half of your total daily carb value in one sitting.
Avoiding these carbohydrates early in the ketogenic diet is extremely important, as your body will still be looking for them as its main source of energy instead of relying on your fat stores and ketones first.
Even though oats are packed with health benefits and are one of the healthiest breakfast cereal options, they might not be a wise choice on keto.
But I have a solution! KETO “OATMEAL” or Keto Porridge as I call it…
It is an amazing substitute for those who are on low-carb or keto diet. It is super simple to make it and it tastes amazing! And that texture…OMG.. you’ll love it.
So here is the recipe…
RECIPE – KETO PORRIDGE
Ingredients – 1 portion
- 2 tbsp coconut flour
- 3 tbsp flaxseed meal
- 2 tbsp protein powder
- 1 1/2 cup almond milk
- powdered sweetener (stevia or erythritol) and cinnamon to taste
- In a bowl mix together the coconut flour, flaxseed meal, and protein powder
- Add to a sauce pan, along with the almond milk, and cook over medium heat
- When it thickens you can stir in your preferred amount of sweetener
- Serve with cinnamon or any other favourite toppings