Can I eat oatmeal on a low carb diet?

Dietary culture gives a bad blow to carbohydrates. It's true that eating a little carbohydrate is good for losing weight, but carbohydrates are ultimately the fuel our body needs to get back to workouts and conserve energy throughout the day. Complex carbohydrates such as sweet potato, quinoa, lentils and whole grains are considered "good" because they are rich in fiber-friendly bowel. They break down more slowly, leaving you feeling fuller longer. In comparison, simple carbohydrates such as white flour, sugars and white rice have lower nutritional value and metabolize faster. But what about oatmeal, a staple of breakfast?

Can I eat oatmeal on a low carb diet?

Oatmeal (oatmeal in particular) is actually grouped with these complex carbohydrates. "Oat contains fiber fillers, protein, iron, B vitamins and more, compared to many fast breakfast cereals, oatmeal is a better choice," he said. at POPSUGAR Chelsey Amer, MS, RDN, CDN. "In addition, oatmeal provides a comforting feeling, which means you'll be happy with your breakfast for hours."

Chelsey, owner of Chelsey Amer Nutrition and author of Thrive in 5, said there was "no single definition for a low-carbohydrate diet," she said that oatmeal was a good choice for a "balanced diet" because of the fibers. It contains 27 grams of carbohydrates and four grams of fiber per half cup serving. That's about 13% of the recommended daily fiber intake, she added, which is 25 grams for women under 50 and 35 to 38 for men under 50.

In general, oatmeal is extremely satisfying, which helps avoid overeating, explained Chelsey. This could benefit people on a low carb diet because you can still overeat complex carbohydrates if you are not careful. She suggests associating oats with a protein-rich food, such as yogurt, cottage cheese or eggs, because "by consuming high-fiber carbohydrates, such as oats, with protein and healthy fats, you better balance your blood sugar and stay full longer. . "You can also try mixing oatmeal with Greek yogurt specifically or cooking an oatmeal the night before a busy morning (she gave this recipe as an example with flakes of yogurt. oats, simple Greek yogurt and banana slices, and that sounds delicious.) Finally, Chelsey recommended avoiding prepared oatmeal flakes with added sugar.For a natural sweetness, use rather fresh fruits.

How much carbohydrate should I eat to lose weight?

In the past, POPSUGAR has met with many experts who have established guidelines on how much carbohydrate to consume per day. It depends on your goals and you should discuss with your doctor the best numbers for you, but the average person's caloric intake should be comprised of 45 to 65% carbohydrates, according to the Institute of Medicine (IOM). Lori Zanini, RD, CDE, said in a previous interview that staying in the low range of this percentage was ideal if you are looking to lose weight. She advised, however, not to dive below 130 grams of carbohydrate per day, which corresponds to the recommended dietary allowance (RDA) of carbohydrates reported by the IOM.

Leslie Langevin, MS, RD, CD, of Whole Health Nutrition, recommended that your diet consists of 25% carbohydrates when your goal is weight loss. To understand this, she provided the following equation: multiply your calorie goal by 0.25, then divide it by four (since a carbohydrate contains four calories). For example, if you try to eat 1,500 calories a day, the equation would look like this: 1,500 x 0.25 = 375; 375/4 = 93.75 grams of carbohydrates.

If you're trying to gain muscle, Jim White, RDN, ACSM, owner of Jim White Fitness and Nutrition Studios, suggested a high carbohydrate diet with an overall breakdown of 55% carbohydrate, 25% protein and 20% fat . (If you are trying to lose fat and gain muscle, see this expert's advice on what your diet should look like.) Do not forget that carbs do not have to be your enemies; they can be your friends, even when you reduce them to lose weight. If you need ideas, check out this list of dietitian-approved foods and this summary of low carb recipes.