Why Gluten-Free Prairie Oats can be a great fit in the Keto Diet
What is the Keto Diet?
The ketogenic diet is a very low-carb, high-fat diet. Keto demands the dieter to drastically reduce carbohydrate intake and replace it with fat. This reduction in carbs puts the body into a metabolic state called ketosis.
When we think about Keto – we generally think…well… most starches and grains are all carbs, so no carbs means no oatmeal right? Wrong! Pure Oatmeal is one of the most nutritious of all grains. But can it also fit into the Keto diet? Yes! Pure, Raw (not pre-cooked) oatmeal is also a great source of resistant starch; an important component in the Keto diet. And 1/4 cup to 1/2 cup (dry measure) contains only about 12 to 24 g of available carbs. 
Gluten-Free Prairie Oats and are a perfect choice because the large flakes are digested more slowly and will help keep your blood sugar levels more stable. Also, Oats are high in fiber, something that can be missing in a Keto diet. So enjoy a bowl of cool oatmeal. And to ramp up the protein, consider adding high-protein cottage cheese along with some peanut or almond butter. I also add cardamom and cinnamon for little savory and sweetness to the bowl. Depending on your serving – the bowl should contain a about 15 and 30 g of carbohydrates. Perfectly suitable for the Keto diet.
More about Resistant Starch
Resistant starch is a starch that is resistant to digestion. It functions as a fermentable fiber which helps feed the friendly bacteria in your gut. Studies show that resistant starch can help with weight loss, shrink belly bat and benefit heart health. Oats are a great way to get resistant starch into your diet.
Bonus: To increase the resistant starch, cool your oats before eating them.
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Hi! Can I eat Quaker Instant Oatmeal (cooked) on Keto?? Thank you!
Hi Arlene,
I would not consider instant oatmeal as Keto. But that’s just me. Instant oatmeal is partially processed too and does not provide the nutritional value of pure Groats. Plus – they are generally not Purity Protocol Gluten-Free.
Thanks,
Deb
Can this be used in baking as a substitute for oats? (My recipe calls for grinding the oatmeal prior to using recipe)
Hi Maria,
Yes, the Groats are the whole seed of the oat plant. They are a great substitution for the oat flake. They will have more of any earthy flavor (which I love) land they must be cooked first. I use a rice cooker.
Hi ! Can these oats be eaten raw, lightly toasted or as ‘overnight oats’ ?
Hi Anna,
You can eat the Groats raw. But remember, they are the whole seed of the Oat Plant, you will have to chew them very well. You can also toast them. Or place them between damp paper towels for 2-3 days. They’ll soften a bit and sprout too.
Thanks,
Deb
Is raw oat meal soaked in water or milk still considered raw?
I believe that is true – a long as it’s not cooked. But I’m not a food scientist – so I can say for sure.
Thanks,
Deb
I can only have 20g of net carbs per day in order to lose weight. So maybe this would work if I was eating OMAD?? Otherwise, no.
Hi Tigotter,
We’re not familiar with OMAD. Sorry, I would suggest you check with your health professional.
Thanks,
Deb
I grind the groats..is that ok?
Sure! Grind the groats to get a flour which includes the bran layer.
Of course. Grinding the Groats will give you a pure oat flour including the entire bran layer.
Thanks,
Deb