- Starting Your Day With A High Fiber Breakfast
- Can you eat oatmeal on a low-carb diet?
- Can You Eat Oatmeal on a Low-Carb Diet & Still Lose Weight?
- 14 Foods to Avoid (Or Limit) on a Low-Carb Diet
Starting Your Day With A High Fiber Breakfast
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Jill Corleone is a registered dietitian with more than 20 years of experience. Jody Braverman is a professional writer and editor based in Atlanta, GA. She received a Bachelor of Arts in English from the University of Maryland, and she is a certified personal trainer, fitness nutrition specialist, and yoga teacher. She has written for various online and print publications, including Livestrong. Visit the writer at www. A warm bowl of oatmeal in the morning is a soothing, satisfying breakfast that's sure to get you going and keep you going until lunch. But if you're following one of the many low-carb diets out there, the carbs in oatmeal may mean it's off limits.
Fiber is an important part of a healthy lifestyle because it helps you feel full sooner and longer and minimizes the impact of carbs on your blood-sugar and insulin levels, making weight management easier.
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Like other grains, oatmeal couldn't reasonably be described as a low-carb food. It contains about 12 percent carbohydrates by weight, double what you'd get in a low-carb vegetable such as broccoli. If you're on a low-carb diet for weight loss or diabetes management, you won't be able to eat a lot of it, but its health benefits are broad enough to justify squeezing some into your meal plan. Diets define "low carb" differently, depending how strict they are, and in many cases begin at low daily carb allowances, and then gradually relax the restrictions as weight is lost over time. A very-low-carb diet might start off with less than 60 grams of carbohydrates per day, for example, then over time top out at to grams per day.
The answer is yes! Oatmeal is a good choice for filling your carb quota since it's a whole grain that provides fiber, iron, magnesium, zinc, selenium and B vitamins. Nearly all of the carbs come from complex starches, which are slowly digested to provide long-term energy. Steel-cut oats are lower on the glycemic index than instant oatmeal high GI and quick oats mid GI. Look for brands with the highest fiber count to reduce the net carb load. Make sure you buy plain versions rather than flavored oats, which come with a lot of added sugar. Researchers at Pennsylvania State University found that oatmeal helps to stabilize insulin levels.
Can you eat oatmeal on a low-carb diet?
Can You Eat Oatmeal on a Low-Carb Diet & Still Lose Weight?
Diet culture gives carbs a bad rap. It's true that going low-carb is effective for losing weight , but carbs are ultimately the fuel our bodies need to recover from workouts and keep our energy up throughout the day. Complex carbs like sweet potato, quinoa, lentils , and whole grains are considered "good" because they are rich in gut-friendly fiber, and they break down slower, leaving you fuller for longer. In comparison, simple carbs such as white flours, sugars, and white rice have less nutritional value and metabolize at a quicker rate. But what about oatmeal, a breakfast staple? Oatmeal oats specifically is actually grouped in with these complex carbs.
Some high-carb foods obviously need to be avoided, such as sugar-sweetened beverages, cake, and candy. Yet, figuring out which staple foods to limit is more challenging. Some of these foods are even relatively healthy — just unsuitable for a low-carb diet due to their high number of carbs. Your total daily carb target determines whether you need to limit some of these foods or avoid them altogether. Low-carb diets typically contain 20— grams of carbs per day, based on personal tolerance. Bread is a staple food in many cultures. It comes in various forms, including loaves, rolls, bagels, and flatbreads, such as tortillas.
14 Foods to Avoid (Or Limit) on a Low-Carb Diet