Keto Means
Keto Means
Photo: Polina Tankilevitch
Millet. Naturally gluten-free and rich in vitamins and minerals such as phosphorus, magnesium, and folate, millet may be the most nutritious substitute for oatmeal ( 2 ).
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Read More »Oatmeal is a classic breakfast dish, beloved for both its flavor and its versatility. In fact, you may already be enjoying your oatmeal, either sweet or savory, when you start to switch up your ingredients. However, if you’re feeling stuck in a rut with your morning meal or looking for gluten-free, high protein, or keto-friendly alternatives, plenty are available. Here are 12 tasty oatmeal alternatives you can make at home. Share on Pinterest Susan Brooks-Dammann/Stocksy United 1–2. Gluten-free 1. Amaranth Amaranth is an ancient grain with a slightly sweet, nutty taste that works well in place of oatmeal. In addition to being gluten-free, amaranth is a good source of several key nutrients, including protein, fiber, iron, and manganese ( 1 ). Try making an easy breakfast porridge by combining amaranth with coconut or almond milk and simmering it for around 20 minutes, until it becomes soft and creamy. Then, top it off with your favorite fruits and add a drizzle of honey or maple syrup to sweeten your breakfast. 2. Millet Naturally gluten-free and rich in vitamins and minerals such as phosphorus, magnesium, and folate, millet may be the most nutritious substitute for oatmeal ( 2 ). To whip up a simple and scrumptious breakfast porridge with millet, combine millet with your choice of milk in a saucepan, bring to a boil, reduce the heat, and simmer for 20–25 minutes, until fully cooked. Stir in your favorite sweetener and sprinkle on some toppings such as sliced fruits, nuts, or shredded coconut. Dig in! 3–4. High protein 3. Quinoa With its nutty taste, quinoa can provide you with plenty of protein and flavor in an oatmeal alternative. In addition to its impressive protein content, quinoa is loaded with fiber, iron, magnesium, and folate ( 3 ). Best of all, quinoa oatmeal can be super easy to make. Simmer your quinoa with almond or coconut milk and a drizzle of maple syrup until fully cooked. Top it off with some fresh fruit and other high protein ingredients — like almonds, walnuts, nut butter, or chia seeds — to give your breakfast an instant upgrade. 4. Buckwheat Buckwheat is a high protein whole grain known for its earthy taste. Buckwheat groats boast a large amount of fiber, along with vitamins and minerals like potassium, phosphorus, and magnesium ( 4 ). For a quick and easy weekday breakfast, combine your cooked buckwheat groats with milk and your favorite toppings — like bananas, berries, raisins, nuts, or seeds — and enjoy. 5–6. Paleo-friendly 5. Ground flaxseed If you’re looking for a nutrient-dense and grain-free breakfast, consider adding flaxseed to your next shopping list. Brimming with B vitamins, fiber, protein, and omega-3 fatty acids, flaxseed is a versatile and nutritious ingredient to have on hand ( 5 ). To make flaxseed porridge, combine flaxseed meal with coconut milk, vanilla, and cinnamon and store it overnight in your fridge. Serve as is or heat it in a saucepan with ingredients like nut butter, shredded coconut, or fresh fruit. 6. Nuts and seeds Nuts and seeds can be a great grain-free substitute for oatmeal if you’re following a paleo diet. In addition to being rich in heart-healthy fats, fiber, and protein, foods like almonds, pumpkin seeds, sunflower seeds, walnuts, and pecans are all high in plenty of essential vitamins and minerals ( 6 , 7 , 8 , 9 , 10 ). Add your choice of nuts and seeds to your food processor and pulse it until the mixture is broken into pieces similar in size to oats. Cook with your favorite dairy-free milk or add some more flavorful toppings like berries or nut butter.
If your goal is calorie control, aim to cheat no more than once or twice a week. But if ketosis is important for your progress, consider cheating...
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Although eggs are nutritious, the egg diet doesn't have enough variety or calories to be considered a healthy or sustainable way of eating. With...
Read More »7–8. Whole grain 7. Brown rice Brown rice is a highly nutritious whole grain that provides a hearty dose of fiber, protein, manganese, and selenium in each serving ( 11 ). You can use it to make brown rice breakfast porridge, a delicious and filling alternative to oatmeal. Simply combine cooked brown rice with your preferred milk, fruit, honey, and cinnamon in a saucepan and bring to a boil. Reduce the heat, let it simmer for about 20 minutes until fully cooked, and enjoy! 8. Wheat berries Composed of the bran, germ, and endosperm of the wheat kernel, wheat berries are a type of whole grain with a crunchy texture and earthy taste. Not only are wheat berries a good source of fiber and protein, but they can also bump up your intake of several key micronutrients like iron, zinc, and magnesium ( 12 ). You can eat cooked wheat berries in place of oatmeal and pair them with fresh fruit, nuts, and milk or yogurt for a simple and satisfying morning meal. 9–10. Keto-friendly 9. Chia seeds Low in carbs but packed with protein and heart-healthy fats, chia seeds are a great alternative to oatmeal when you’re following a low carb or ketogenic diet ( 13 ). You can try making overnight chia seed oatmeal by combining chia seeds with shredded coconut, unsweetened almond milk, and your favorite spices and low carb sweetener. You may also want to add sliced almonds, walnuts, or dried fruit to kick the flavor up a notch. 10. Hemp seeds For an easy way to squeeze more healthy fats, fiber, protein, and vitamin E into your daily diet, consider using hemp seeds in place of your oatmeal ( 14 ). Hemp seeds work best when paired with other keto-friendly ingredients, such as chia seeds or flaxseed, to make a tasty breakfast bowl. Combine them with unsweetened almond milk, stevia, almond butter, and pecans. Heat on the stove or in the microwave and enjoy your keto-friendly breakfast. 11–12. Baking 11. Almond meal Made from blanched, ground almonds, almond meal can be used in many of your favorite baked goods in place of oats. It’s also rich in important nutrients, helping boost your intake of fiber, protein, and vitamin E ( 15 ). Almond meal has a coarser consistency than almond flour and works especially well in foods like cookies, cakes, muffins, and quick breads. 12. Spelt flour Spelt flour packs quite a punch when it comes to nutrition. It boasts a healthy amount of protein, fiber, manganese, and niacin in every serving ( 16 ). It also has a rich taste and chewy texture that can make it a good replacement for oats in baking. You can purchase spelt flour as is or pulse spelt berries in a food processor to make spelt flour at home. You can use spelt flour in place of oats when making your favorite muffins, breads, cookies, scones, or cakes.
3500 calories are equivalent to approximately one pound of body fat, therefore to lose one pound, you need to burn about 3500 calories (6). In the...
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A keto grocery list Almond flour. Almond flour is a low-carb baking ingredient that can keep you in ketosis without giving up your favorite sweet...
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Better beverage choices: water. seltzer water. unsweetened tea. herbal tea. unsweetened coffee. vegetable juice. low fat milk. milk alternatives....
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The keto diet changes the way your metabolism works by encouraging it to use ketone bodies instead of glucose for energy production. In the first...
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The lowdown. The keto diet changes the way your metabolism works by encouraging it to use ketone bodies instead of glucose for energy production....
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Traditionally low in carbs, salads don't even require many modifications to be considered keto. They're high in healthy vegetables, protein, fiber,...
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