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While oatmeal still packs a nutritional punch for your diet without adding the sugar of normal breakfast cereals, it is still too heavy in carbohydrates and too low on fiber to make it into your keto diet. In one cup of oatmeal (regular cereal oats and unenriched), you will find a whopping 28 grams of carbohydrates. [1] Only four grams of that is allocated to dietary fiber, making it a challenge when it comes to fitting oatmeal into your macros for the day. At 24 grams of net carbs, most people on a keto diet will have exhausted just about all of their carbs for the day on one bowl of oatmeal. [2]This carb count increases further when you make your oatmeal with traditional milk rather than water. A cup of 3. 25 percent milkfat has upwards of 11 grams of carbs combined with the carbs from the oats. [3]While oats themselves are too laden with carbs to be keto-friendly, but you do still have options. Premade keto “oatmeal” and hot cereal mixes can be found on Amazon and in some grocery stores. Just be prepared to pay more money than you would for relatively inexpensive regular oats. You can also substitute oats for other keto-friendly foods like chia seeds and ground flaxseed.
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[3] For the most part, a good rule of thumb is to keep your calorie intake around 5 to 10 percent carbohydrates with much greater percentages given to fat and protein. As you can see from a quick overview of the nutrition facts on standard bread products, you will not be able to enjoy traditional bread on the keto diet. That does not mean that you can never eat bread. Instead, it simply means that you will need to make your own bread or purchase loaves that promise to keep the carb count low. How to Make Your Own BreadFor those who just can’t bear the thought of forgoing their afternoon sandwich, there are still a few options you might choose to pursue. First and foremost, you can try your hand at making a simple keto bread using ingredients that you likely already have on hand. Some rely on flour substitutes like almond flour and coconut, while others are mainly egg based. Unlike traditional bread that can take hours to proof and rise before baking, low-carb recipes are often much faster. In just one hour, you can make this easy almond flour keto bread with just four ingredients: eggs, butter, coconut oil, and almond flour. Don’t have an hour to spend on your sandwich? You can make this 5-minute bread with simple ingredients like coconut flour and unsweetened almond milk. All you have to do is toss it in the microwave for five minutes or so after you mix up the batter.
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Many health researchers and experts claim
that as sugar
consumption spiked in society, so did gout. [10]There’s also
insulin to consider. Elevated blood insulin levels can increase uric acid levels, potentially by reducing the excretion of uric acid by the kidneys. Elevated blood insulin levels come along with a diet high in refined carbs and sugar. A ketogenic diet is known to stabilize insulin levels. So, Can Keto Improve Gout?Dietary factors might only play a minor part (about 12% of cases) in the development of gout. By the same token, changing the nutrients you consume influences your cellular functioning. The ketogenic diet ditches that sugar burden, lowering inflammation and insulin levels. In 2017, researchers at Yale University examined how ketosis affects NLRP3 inflammasome—the protein complex that triggers the inflammation associated with gout. Human and animal studies reveal that following a ketogenic diet lowered the inflammation of the joints. [11]Trans fats, refined carbohydrates, sugar, and alcohol are among the foods shown to promote inflammation, a key player in
various chronic diseases and the degradation of bone health.
