Oat milk has seen a rise in popularity as an alternative to dairy and cow’s milk. Many people wonder if it is suitable for ketogenic diets. This blog post will answer that question.
There are many different opinions on which food is keto-friendly and not, and sometimes, it seems unclear.
And with the recent rise in popularity of oat milk only adds to the confusion.
What is the ketogenic diet?
The ketogenic diet is an eating plan that consists of limiting carbohydrate consumption and prioritizing protein and healthy fats.
This is done to get the body into ketosis so that it begins to get energy from fat and not from sugars.
What is oat milk
Oat milk is an alternative drink that has become widely used, mainly among those looking for other options for cow’s milk.
Oat milk is made by soaking, mixing, and straining oats in water.
What are the benefits of oat milk?
Oat milk is one of the many plant milk that currently exists on the market.
Like almond milk, oat milk is a good source of calcium.
Oat milk is rich in fiber and helps lower LDL cholesterol, good for gastrointestinal and cardiovascular health.
People can consume oat milk with lactose intolerance and those who follow a vegan diet.
Oat milk is rich in vitamins and minerals such as vitamin B12, vitamin A, vitamin D, and calcium.
Some commercial oat milk brands may be fortified with calcium, vitamin B12, and vitamin D.
In a cup of oat milk, there are 120 calories, 3 grams of protein, and 16 grams of carbohydrates.
Is oat milk ketogenic?
Among the plant drinks, perhaps oat milk is the least recommended if you follow a ketogenic diet due to its high carbohydrate content.
You could use it in small amounts, for example, to prepare a dessert or to add to coffee. Still, you should check your total carbohydrate consumption for the day to make sure you do not go off the diet.
You can get other plant drinks that are more in line with the ketogenic diet.
What are the alternatives to oat milk?
There are other alternatives that you can use that have fewer carbohydrates.
Among them are coconut milk, almond milk, or soy milk.
Let’s check the carbohydrates in each of them!
For a cup:
Coconut milk has 2 grams of carbohydrates.
Almond milk has 1.4 grams of carbohydrates.
Soy milk has 4 grams of carbohydrates.
Either of these options has fewer carbohydrates than oat milk.
Something to keep in mind before buying any plant-based drink is to check the label to make sure you don’t buy one that has added sugars.
Oat milk is a vegan plant-based drink with many health benefits due to its vitamin and mineral content.
If you are following a ketogenic diet, you can find other options that are better suited, or you can consume oat milk in small portions.
Want to learn more about low carb and gluten free flour options?
- Is xanthan gum keto? Everything you need to know
- Chickpea flour: substitutes you’ll love!
- Learn everything about what is carbalose flour and why it’s the next it thing in low carb baking
- Is tapioca flour keto? Everything you need to know!