Is Quaker Oats Keto-friendly?

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We’ve all been told that oats are one of the most healthy things on the planet. Especially Quaker oats, since they use clean ingredients and do not add any sugars, artificial sweeteners, or refined oils. 

Oats are an easy, delicious, and versatile breakfast option that is convenient and quick to prepare. They’re also a good source of nutrients, vitamins, and fiber. This makes oats a healthy food option. But do all these factors also make it a keto-friendly option?

quaker oats

Quaker Old Fashion Oats

Serving Size: 40g (1/2cup) dry

not keto

Net Carbs

23g

Protein

5g

Fat

3g

Calories

150

We’ve all been told that oats are one of the most healthy things on the planet. Especially Quaker oats, since they use clean ingredients and do not add any sugars, artificial sweeteners, or refined oils. 

Oats are an easy, delicious, and versatile breakfast option that is convenient and quick to prepare. They’re also a good source of nutrients, vitamins, and fiber. This makes oats a healthy food option. But do all these factors also make it a keto-friendly option? 

Is Quaker Oats keto-friendly?

The answer is, NO! But it is essential to understand why!

A keto diet aims at consuming food items that are low in carbs, high in fats, and moderate in protein. So, following a ketogenic diet all boils down to the quantity of carbohydrates you consume. And oats are rich in carbs. This makes it difficult for the consumer to reach ketosis

In general, keto diet followers aim to consume 20-30 grams of carbs daily. However, a 100-gram serving of Quaker Old Fashioned Oats contains about 57.5 grams of net carbs, 12.5 grams of protein, and 10 grams of fiber. It is also an excellent source of vitamin E, iron, zinc, folates, selenium, and numerous other micronutrients. 

Despite its richness in protein, fiber, and micronutrients, it is not a good food option for keto diet followers. But if you’re keen on eating oats while following a keto diet, I’d recommend looking at other brands for low-carb alternatives.

Alternative Keto-Friendly Breakfast Options

There are a lot of keto-friendly breakfast options to choose from. Here are my top four picks:

  • Almond Meal. A quarter cup of almond meal has about 6 grams of carbs. Mix it with your favorite keto-friendly milk, add your favorite berries, and drizzle some sugar-free maple syrup. If you ask me, it tastes better, richer, and nuttier than a boring, carb-rich oatmeal.
  • Flax Seeds. A quarter cup of flax seeds has about 0.57 grams of net carbs. You can soak it in almond milk or coconut cream and enjoy a hearty oatmeal-like consistency. Flax seeds are also an excellent source of omega-3 fatty acids and fiber. It is also said to lower cholesterol levels if consumed regularly.
  • Chia Seeds. They are a common favorite among keto diet followers. A ¼ cup serving of chia seeds has approximately 3.1 grams of net carbs. You can prepare them like overnight oats and make delicious verrines and parfaits. Chia seeds are low in calories and loaded with a variety of nutrients. 
  • Hemp Seeds. Another great seed option that has the ability to replace oats. It has 2 grams of carbs in every quarter-cup serving. You can soak it in almond milk and enjoy a mealy consistency like soaked oats or oat porridge. 

If you’re confused about which one to pick, you can mix and match all these options and add some extra texture and flavor to your morning meals. 

Conclusion

Quaker oats are high in carbs and low in fats. These macros are the exact opposite of what your body needs to stay in ketosis. An ideal macronutrient ratio for a ketogenic diet is 5-10% carbs, 70-80% fat, and 10-20% protein. But there are quite a few alternative options to choose from.