Is Steel Cut Oats Keto Friendly?

Answer: No, steel cut oats are not typically considered Keto-friendly. Their high carbohydrate content makes them unsuitable for a standard ketogenic diet.

The Ketogenic diet is mainly centered around high-fat, moderate-protein, and very low-carb foods, and unfortunately, steel cut oats don’t fit this profile. Here are a few reasons why:

• High in carbohydrates: Steel cut oats contain 67.7g of carbs per 100g. This is significantly more than the daily carb limit of a typical keto diet, which is usually set at around 20g to 50g of net carbs.
• Low in fats: One key component of the ketogenic diet is high-fat foods, and with only 6.52g of total fat per 100g, steel cut oats fall short in this category.
• Moderate in protein: While steel cut oats do contain a decent amount of protein (13.15g per 100g), the focus of the ketogenic diet is not simply high-protein, but rather a balance of high fat, moderate protein, and low carbs.
• Potential to Kick You Out of Ketosis: Due to their high carbohydrate content, consuming steel cut oats may kick your body out of ketosis, a metabolic state that’s crucial to achieving the benefits of the keto diet.

While steel cut oats are generally a healthy food option, they don’t align with the macronutrient ratios required for a ketogenic diet. However, there are plenty of other nutritious, keto-friendly alternatives that you can enjoy, such as chia seeds, flax seeds, and various kinds of nuts and seeds.