When you add the right toppings to the mix, oatmeal makes for a breakfast that’s equally delicious and healthy. One of the best things about a bowl of oats is that it serves as a blank canvas—it’s probably one of the most versatile meals out there, since you can add just about anything your heart desires. However, while this leaves plenty of room for healthy toppings that can aid you on your weight loss journey, it also leaves room for tons of unhealthy ones that could please your taste buds but take a serious toll on your body. For this reason, it’s important to be aware of the risks at hand when it comes to certain ingredients. In fact, health experts agree that there are a few you should leave out of the bowl altogether if you care about your health.
To learn more, we spoke to expertsRachel MacPherson, certified personal trainer and certified nutrition coach at Garage Gym Reviews and dietitian Trista Best of Balance One Supplements. They told us that refined sugar and other sugary ingredients like chocolate and dried fruits are among the worst options out there.
It shouldn't be surprising to learn that the absolute worst thing you can add to your oatmeal or overnight oats is plain old white sugar. While this ingredient may undeniably make your breakfast taste a little better, the health risks at hand just aren't worth it, especially if you're trying to lose weight. "The worst ingredient to add to overnight oats if your goal is to lose weight is sugar," Macpherson confirms, explaining that this sweet ingredient "contributes no nutrients." And if you're trying to slim down or just maintain a healthy diet, providing your body with ample nutrients is essential. As she puts it, "nutrient density is vital for sustainable weight loss and healthy weight balance."
But it isn't just the lack of nutrients that makes sugar a terrible ingredient; eating an excess of it can also lead to issues like inflammation, poor gut health, weight gain, and disease over time. Additionally, on the shorter term side of things, eating sugar (unsurprisingly) spikes your blood glucose levels and makes you crave more sweets later in the day. That means starting your morning with a sugary breakfast will likely lead to overeating down the line. For all of these reasons and more, it's best to skip the sugar in your oatmeal.
2. High-sugar toppings like chocolate, syrup, and dried fruit
While it may seem obvious that you should avoid adding sugar by the spoonful to your bowl of oats, there are many sneaky high-sugar add-ins that you may not think twice about. As Best points out,"some of the worst ingredients that are mistakenly added to healthy overnight oat recipes include chocolate sauce, sugar, syrup, and dried fruit."
Wait, dried fruit is bad? Unfortunately, yes. While it's certainly not the worst thing you can add to the mix, it's important to be aware that this ingredient has a lot more sugar than you nay realize. Best says it's "one of those foods that is in the middle of being healthy and unhealthy, depending on the amount that is consumed." Compared to its fresh counterparts, "this type of fruit is highly concentrated in calories and sugar and it is easy to eat much more than a serving size." All in all, it's probably best to leave dried fruit out of your oats altogether and opt for fresh fruit like high-fiber berries instead.
Other healthy, filling, lower-sugar options you can add to your breakfast without putting your health at risk include seeds, nuts, and nut butters. All of these options will provide a good amount of nutrients and keep you fuller longer without packing on the sugar. All in all, when it comes to oatmeal, the possibilities for healthy ingredients are practically endless—just remember to be wary of how much sugar you're adding.
It is a grain, meaning it has all of the anti-nutrient properties that grains do. Includes phytic acid, which has been studied to strip your body from absorbing the vitamins and minerals in the oats. It is a high starch or high carbohydrate food.
It is a grain, meaning it has all of the anti-nutrient properties that grains do. Includes phytic acid, which has been studied to strip your body from absorbing the vitamins and minerals in the oats. It is a high starch or high carbohydrate food.
Whatever you do, steer clear of the worst offenders: dried fruit with added sugars, like Craisins or dried pineapple. "These are almost always made with added sugar, if not also an artificial sweetener, says Pennsylvania-based RD Gina Consalvo. "Always choose a fresh fruit instead." Need hard proof?
Oats are a prebiotic food and the beta-glucan fiber helps feed the good bacteria. The fiber helps to keep you full for hours by slowing down digestion AND contributes to keeping bowel movements regular. A healthy gut decreases the risk for disease and inflammation.
Too much sweetener: Adding sweeteners that contain calories, like sugar, honey, brown sugar, or syrup, can significantly raise your blood glucose levels. Cream: Using cream or whole milk to make oatmeal can add extra calories and fat.
Oats, despite being a complex carbohydrate, can cause rapid spikes in blood sugar levels, especially when consumed in large quantities. This can be a concern for individuals with diabetes or those aiming to regulate their blood sugar levels.
Oatmeal is likely safe for most people, including pregnant and breastfeeding women, when consumed as food. However, it may cause gas and bloating in some.
Disorders of the digestive tract including the esophagus, stomach, and intestines: Avoid eating oat products. Digestive problems that could extend the length of time it takes for your food to be digested could allow oats to block your intestine.
Certain varieties of oats contain proteins that are so similar to gluten that the body has a cross-reaction. Oats tend to have more fatty-acids than other grains as well, which can increase risks of rancidity and exposure to oxidized fats.
Dietitians Say: These are your best bet if you're seeking the healthiest option. Steel-cut oats are processed the least of the three oat varieties, which means they're the most beneficial for blood sugar control.
Adding some cinnamon to your morning bowl of oatmeal not only tastes delicious, but can offer some health benefits too! We love serving this cinnamon oatmeal with some chopped apples on top and a spoonful of almond butter.
Instant oats are also milled to a smaller size, so they take even less time to prepare. But this convenience means your body breaks down both types of oats quickly, which means the carbohydrates in the oats are more rapidly converted to glucose and absorbed. That can lead to a blood sugar spike.
Back to the oats: Instant oatmeal is a junk food, uncooked oats, the main ingredient in Swiss muesli, are quite healthy. Consequently, cooked oats fall somewhere in between, depending on just how long you cook them.
Oats contain a type of soluble fiber, called beta glucan, which lowers blood glucose and cholesterol levels, thus reducing risk of heart disease and diabetes. Beta glucan also promotes healthy gut bacteria and intestinal health.
Certain types of lectin may bind with the walls of your digestive system which can lead to serious problems. Eating one particular lectin, phytohemagglutinin, can lead to severe abdominal pain, vomiting, and diarrhea. Some proponents of lectin-free diets claim that lectins can cause symptoms of auto-immune disorders.
Introduction: My name is The Hon. Margery Christiansen, I am a bright, adorable, precious, inexpensive, gorgeous, comfortable, happy person who loves writing and wants to share my knowledge and understanding with you.
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