Outwardly healthy ≠ Ketogenic friendly
Many oat bar packages claim to be " 100% natural" and "no artificial additives," accompanied by healthy imagery such as farms, nuts, and honey, misleading consumers into thinking they are the ideal healthy snack. However, the real key lies in the ingredients and carbohydrate content.
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Composition analysis: High in carbohydrates and sugars
According to the ingredient list, the main ingredients commonly found in oat bars include:
- Whole oats : While slightly better than refined oats, they are still a high source of carbohydrates.
- Sugar and brown sugar syrup : Up to 29 grams of total sugar, of which 12 grams are added sugar, equivalent to 3 teaspoons.
- Canola oil : Rich in omega- 6 fatty acids, which may trigger inflammation and exacerbate insulin resistance.
- Yellow corn flour and soybean flour : high glycemic index, and mostly genetically modified ingredients.
Six of the ingredients directly affect blood sugar, which contradicts the low-carb principle of the ketogenic diet.
Carbohydrate intake and ketosis conflict
According to the American Nutrition Association's "Carbohydrate Choice" system:
- Men are advised to consume 60–75 grams of carbohydrates per meal.
- Women are advised to consume 45–60 grams of carbohydrates per meal.
These recommendations are far removed from the ketogenic diet (which typically limits daily carbohydrate intake to 20–50 grams). Even more questionable is the suggestion that diabetic patients maintain a high carbohydrate intake, provided they manage their blood sugar with medication, which contradicts the goal of reducing blood sugar and medication use.
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Conclusion: Oat bars are not suitable for the ketogenic diet.
While oat bars may seem natural and healthy, they actually contain a lot of carbohydrates and sugar, and contain added pro-inflammatory ingredients. These products are not suitable for those seeking ketosis, stable blood sugar, or weight loss. Choosing truly low-carb, sugar-free foods with healthy fat sources is the right approach for a ketogenic diet.
YouTube source: https://www.youtube.com/watch?v=_xAuAisKduM
YouTube Column: Dr. Berger in Chinese Health knowledge
