Oatmeal is widely recognized as a healthy food. Still, you don't often hear it mentioned within the context of a low-carb diet. This does not mean oatmeal is inappropriate for such a diet. It merely reflects the low-carb guidelines of some diets that require eating oatmeal in moderation and, ideally, with low-carb foods.
Carbs in Oatmeal
While oatmeal provides carbohydrates, many of them are in the form of fiber. For example, 1/2 cup of dry oatmeal provides 27 g of carbohydrates, yet 4 of them are from fiber, resulting in a total of 23 "net" carbs -- the ones that count. Best of all is that this serving size of oatmeal contains only 150 calories. Mark Sisson, author of "The Primal Blueprint," identifies between 50 to 100 g of carbs a day as "the sweet spot" for losing weight. If your plan resembles his, 23 g of carbs from oatmeal should fit into your diet quite well. On the other hand, if your diet is Atkins-like in severity, you will have to eliminate grains altogether.
Types of Oatmeal
Choose the type of oatmeal that is least likely to negatively impact your blood sugar. One of the advantages of a low-carb diet is that it keeps blood sugar surges in check, reducing the urge to snack. Choose oatmeal that is high in fiber and minimally processed. For example, steel cut oats are processed in a manner which maintains the oat kernel, while instant oatmeal is not. As a result, the steel cut oats cause a lower rise in blood sugar than do the instant oats. Keeping blood sugar levels steady is key to preventing carb cravings and overeating.
Toppings
The type of topping you choose for your oatmeal can make or break your low-carb diet. Put a pile of brown sugar or a river of syrup on your oatmeal, and it will cease to be a healthy option for your diet. For this reason, avoid packets of processed instant oatmeal, which almost always have a significant amount of added sugar. Sweeten your oatmeal with a non-nutritive sweetener, and add a bit of cinnamon or nutmeg. You also can top your oatmeal with 1/4 cup of berries or a sprinkling of nuts.
What to Eat With Oatmeal
When you eat oatmeal as part of a low-carb diet, include some fat and protein to increase satiety and to reduce the rise in blood sugar, which can increase cravings. Enjoy your oatmeal with a side of turkey bacon, a slice of lean ham or an egg. You won't be adding many additional calories to your meal, but you will help to ensure that you don't feel the urge to snack a short period of time later.
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