Foodista Healthy Southwestern Oatmeal Recipe

Keto Friendliness Gauge

Net Carbs are 6% of calories per serving, at 26g per serving. Although the amount is above what's considered keto-friendly, it shouldn't kick you out of ketosis.

How keto-friendly is Foodista Healthy Southwestern Oatmeal? The Keto Friendliness Gauge visualizes how much this food conforms to the standard keto diet.

  • Green implies that Net Carbs fall within standard keto diet guidelines.
  • Yellow implies that Net Carbs are a little higher than standard keto diet guidelines.
  • Orange implies that Net Carbs are much higher than standard keto diet guidelines and risks kicking you out of ketosis.
  • Red implies that the amount of Net Carbs fall within the upper limits allowed by the keto diet and there's a high risk of getting kicked out of ketosis.

Learn more about the keto diet

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Keto & Health Insights for Foodista Healthy Southwestern Oatmeal Recipe

  • Net Carbs are 6% of calories per serving, at 26g per serving. This food is a little higher than what's considered keto-friendly but it falls within a range that won't kick you out of ketosis. Take into account any foods you've already consumed. It's recommended that you track the macros of your daily food consumptions—this makes it easier to avoid overconsumption.
  • This food contains trans fat, a type of fat that's considered extremely unhealthy. Trans-fatty acids elevate bad cholesterol and lowers good cholesterol. And increases the likelihood for heart disease, strokes, and Type 2 diabetes. The FDA has mostly banned high amounts of trans-fatty acids in prepared foods, but you can still find trans fat quantities on food labels. Especially for most fast-food meals. Learn more about unhealthy fats.
  • This food's %DV (daily value percentage) for sodium is 23%. At 538mg, it's considered high in sodium according to the FDA's standard for %DV (daily value percentage), which considers any food with %DV of more than 20% as high in sodium. The organization recommends 2300mg of sodium as the daily limit. High sodium is believed to be associated with health problems such as heart disease, strokes, high blood pressure, and kidney malfunctions. There's also a belief that diets with high amounts of salt correlates with obesity, but the link hasn't proven to be so direct. Instead, salt may trigger overeating by increasing the feeling of hunger, according to studies referenced in this WebMD article about salt & obesity. Add-ons such as sauces and condiments are the usual high-sodium culprits in most restaurant meals. Sodium additives are responsible for most high sodium amounts in packaged foods, especially frozen meals. For most adults, a healthy range for daily maximum sodium consumption is between 1500-2300mg; foods should be within 5%-20% DV per serving.

Foodista Healthy Southwestern Oatmeal Recipe Nutrition Label

Nutrition Facts

Serving Size: 1 servings   ( 192 g )
Amount Per Serving
Calories: 442
Total Fat: 24g
Saturated Fat: 12g
Polyunsaturated Fat: 2g
Monounsaturated Fat: 6g
Trans Fat: 1g
Cholesterol: 63mg
Sodium: 538mg
Total Carbohydrates: 31g
Dietary Fiber: 5g
Sugar: 2g
Protein: 27g
Calcium: 463mg Iron: 3mg
Potassium: 395mg Vitamin A: 196mcg
Vitamin C: 6mg Vitamin D: 0mcg

Ingredients

  • 1/2 cup old fashioned oats
  • 2 scallions, chopped (both white and green parts)
  • 1/2 teaspoon chili powder
  • 2 egg whites**
  • 4 tablespoons reduced fat or fat free cheddar
  • Salt to taste
  • * I know this seems weird, but egg whites are a really great way to add energy-rich proteins to breakfas

Instructions

Visit Foodista's website to view the recipe instructions. (Via Edamam)