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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. These contain more nutrition and still give you the option for a hearty porridge-type breakfast.
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7. 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. This keto breakfast bread is also a versatile and easy option with a great texture, or try keto cloud bread, which uses mostly eggs and cream cheese for a super low carb version of bread. You might also want to try a recipe for keto cornbread or keto banana bread. Of course, if your goal is to eat a sandwich, you could just do without the bread.
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What About Sugar?Elevated
uric acid levels, obesity, type 2 diabetes, metabolic syndrome, and gout all
have a strong correlation. Studies conclude that excess sugar consumption, including consumption of foods and beverages with high amounts of fructose, hikes up serum uric acid levels. [6]Sugary foods like donuts can contribute to goutFructose is a type of sugar known to increase blood uric acid levels. Consistent observational studies show an association between an increased risk of gout and fructose consumption. [7] [8]Your
body breaks down fructose, releases purines, and produces uric acid, which leads to the formation of crystals in the joints and fluids. [9] This suggests that your sugary soda may have a lot more to do with gout than your steak. 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.
