Is Oatmeal Raisin Cookie Granola Keto?

The Ingredient Breakdown

As a food scientist, looking at the ingredient list for this granola reveals a few major red flags for anyone attempting to maintain ketosis. The primary goal of the keto diet is to limit carbohydrates to a specific range (usually under 20-50g per day) to force the body to burn fat for fuel. Unfortunately, this product is built on a foundation of high-carb ingredients.

The first ingredient listed is Organic Certified Gluten-Free Oats. While oats are a whole grain and contain fiber, they are still a significant source of carbohydrates. Even a small serving of oats can contain 10-15g of net carbs, which would take up a massive portion of your daily allowance on keto.

Next, we see multiple forms of sugar: Organic Coconut Sugar and Maple Syrup. Both of these are high-glycemic sweeteners. Even though coconut sugar is often touted as a 'better' sugar, it is chemically similar to sucrose and will spike blood glucose and insulin levels, effectively taking you out of the fat-burning state of ketosis.

The inclusion of Organic Raisins is another major issue. Dried fruit is essentially nature's candy; the water has been removed, concentrating the sugar and carbs significantly. Raisins are incredibly high in sugar compared to other fruits like berries. Finally, the presence of Oat Flour acts as a binder but adds more processed carbohydrates to the mix, making the carb count even higher.

Nutritional Value

While this granola is likely high in calories and fat due to the Coconut Oil and Almond Butter, the macronutrient ratio is wrong for keto. To be considered 'keto,' a food typically needs to derive about 70-80% of its calories from fat, with very low protein and minimal carbohydrates.

This granola likely falls into the standard 'high-carb' category. Even if the label claims a moderate amount of fiber (thanks to Chicory Root Fiber and Chia Seeds), the total carbohydrate load from the oats, flour, raisins, and syrups is simply too high. For a standard serving, you would likely exceed your daily net carb limit immediately, making it impossible to fit into a ketogenic lifestyle.