When you add the right toppings to the mix, oatmeal It makes for an equally delicious and healthy breakfast. One of the best things about a bowl of oats is that it serves as a blank canvas – perhaps one of the most versatile meals, where you can add anything your heart desires. However, while this leaves plenty of room for healthy layer It can help you in your weight loss journey, and it also leaves room for tons of unhealthy things that can satisfy your cravings but do serious damage to your body. For this reason, it is important to be aware of the risks involved when it comes to certain ingredients. In fact, health experts agree that there are few things you should leave out of the bowl completely if you care about your health.
To find out more, we spoke to the experts Rachel MacphersonCertified Personal Trainer and Certified Nutrition Coach at Garage Gym Reviews and Dietitian Trieste Best One of Balance One Supplements. They tell us that refined sugar and other sugary ingredients like chocolate and dried fruits are among the worst options available.
1. Refined sugar
It should come as no surprise to learn that the absolute worst thing you can add to your oatmeal or overnight oatmeal is an oldie. white sugar. While this ingredient might make your breakfast taste a little better, the health risks on hand 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 asserts, explaining that this sweet ingredient “contributes no nutrients.” And if you are trying to lose weight or just maintain a healthy diet, it is essential to provide your body with abundant nutrients. In her words, “Nutrient density is vital for sustainable weight loss and a healthy weight balance.”
But it’s not just nutrient deficiencies that make sugar such a horrible ingredient; Eating excessive amounts of it can also lead to problems such as inflammation, poor gut health, weight gain, and disease over time. Plus, in the short term of things, eating sugar (unsurprisingly) raises your blood glucose levels and makes you crave more sweets later in the day. This means that starting your day with a sugary breakfast will likely lead to overeating. For all of these reasons and more, it’s best to skip the sugar in oatmeal.
2. High sugar additives such as chocolate, syrup and dried fruits
While it may seem obvious that you should avoid adding sugar by the spoon to your bowl of oats, there are many sneaky, high-sugar add-ins that you might not think twice about. As Best points out, “Some of the worst ingredients accidentally added to healthy overnight oats 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 this mix, it’s important to realize that this ingredient contains a lot more sugar than you realize. Best says it’s “one of those foods that are in the middle of being healthy and unhealthy, depending on the amount consumed.” Compared to its fresh counterparts, “this type of fruit is highly concentrated in calories and sugar and is easy to eat well over a serving size.” In general, it’s best to leave out dried fruit from oats entirely and opt for fresh fruit such as high-fiber berries instead.
Other healthy, lower-sugar options that 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 full for longer without the sugar filling. Overall, when it comes to oatmeal, the possibilities for healthy ingredients are practically endless – just remember to be careful of the amount of sugar you add.