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Is Steel Cut Oats Keto Friendly?

Not 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.

Nutrition Facts

Serving Size100g

  • Amount Per ServingCalories379
  • % Daily Value *
  • Total Fat 6.52g 11%
    • Saturated Fat 1.11g 6%
  • Cholesterol 0mg 0%
  • Sodium 6mg 1%
  • Potassium 362mg 11%
  • Total Carbohydrate 67.7g 23%
    • Dietary Fiber 10.1g 41%
    • Sugars 0.99g
  • Protein 13.15g 27%

    * The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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