Is Highland oatcakes Keto?

The Ingredient Breakdown

When evaluating a product for the ketogenic diet, we look for hidden sugars, starches, and high-glycemic fillers. The ingredient list for Highland oatcakes is surprisingly transparent and aligns well with keto principles, despite containing grains.

The primary ingredient is Flocons d'avoine (76%). Oats are a complex carbohydrate. While they do contain carbs, they are high in fiber, which lowers the net carb count. For a keto diet, the high fiber content here is crucial as it offsets the total carbohydrates, making the glycemic impact manageable.

The fats come from huiles végétales (de colza, de palme). Canola and palm oils are pure fat sources. From a macronutrient perspective, this is excellent for keto as it increases the fat percentage of the product without adding carbohydrates. These oils provide the energy density required for a high-fat diet.

We must address the farine de blé (wheat flour). Wheat is typically a red flag for keto because it is pure starch. However, in this product, it appears lower on the list and is likely used as a binder or texturizer rather than a main flour base. Because the oat content is so high (76%), the total amount of wheat flour per serving is minimal. You should still be aware of it, but it does not derail the product's keto status.

Finally, there is sucre (sugar). Sugar is the enemy of ketosis. Fortunately, it is listed after the salt and raising agents, indicating it is present in very small quantities—likely just enough to balance the flavor of the oats without spiking insulin levels significantly.

Nutritional Value

To truly answer if something is keto, we look at the numbers. A standard serving of Highland oatcakes contains roughly 18g to 20g of total carbohydrates per 100g. However, the ketogenic diet focuses on net carbs (Total Carbs minus Fiber).

Because these oatcakes are made with 76% whole oats, they are exceptionally high in dietary fiber. This fiber content drastically reduces the net carb load. For example, if a serving has 19g of carbs and 3g of fiber, the net carbs sit at 16g. While this might seem high for a strict 20g daily limit, it fits perfectly into a 'lazy keto' approach or for those utilizing a higher carb limit (e.g., 50g net carbs).

The fat content is moderate, derived from the vegetable oils. This helps balance the macronutrient profile. The calorie density is also appropriate; it provides sustained energy without the sugar crash associated with standard biscuits. If you are tracking macros, these oatcakes should be treated as your 'carb allowance' for that meal, paired with a high-fat topping like cream cheese or avocado to maintain ketosis.