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.
Dr Wolfson went on to say oatmeal has 'no nutritional value' and 'contains a lot of anti-nutrients' but did not provide any examples. Instead, he urged viewers to opt for eggs at breakfast rather than oats.
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.
A recent study by the Environmental Working Group (EWG) has uncovered a toxic chemical, chlormequat, in popular oat cereals like Cheerios and Quaker Oats.
So what's so bad about them? Many dislike oats because they contain phytic acid which impairs the absorption of iron, zinc, calcium, and more. It also blocks the production of digestive enzymes, making oats much harder on your stomach.
Oatmeal's high fiber content and prebiotic qualities may benefit your body in more ways than one. Making oatmeal a regular part of your menu can potentially lower your disease risk, help your gut health thrive, make bowel movements easier and keep you feeling fuller for longer.
Steel-cut oats, also called Irish oatmeal, are the whole oat kernel that has been cut into two or three pieces using steel disks. This type of oats contains the highest amount of fiber, as it is least processed. Steel-cut oats take a little longer to cook, and result in a creamy and chewy porridge.
Oats contain a protein called avenin, which can cause an allergic reaction in some people. Symptoms of oat allergy can range from mild to moderate and affect the skin, gut, and airways. A person who has eaten oats can sometimes feel unwell and experience the symptoms of an oat allergy.
Complex carbs are still carbs, and they can lead to a blood sugar spike if you don't balance them out with other macronutrients. (Think protein and fat.) Plus, certain oat products, like instant oats, contain less fiber and protein than other varieties, and may contribute to an even greater sugar spike.
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?
Healthy Traditions is a U.S. company that imports oats from Italy. These oats are traditionally grown on a single farm using organic practices with no chemical pesticides or herbicides.
In certain cases, the concentration was non-detectable while other products showed a "high prevalence of chlormequat in oats." In May 2023, EWG said it detected the chemical in 92% of oat-based foods, including Quaker Oats and Cheerios.
Oats boast 24 phenolic compounds — plant compounds that have antioxidant properties. One antioxidant group called avenanthramides are found almost exclusively in oats and help reduce inflammation and protect against coronary heart disease.
The healthiest breakfast foods include a protein, healthy fat and source of carbohydrates, according to Smolen. For a healthy breakfast, consider eating foods like oatmeal with nut butter, avocado toast with an egg, chia seed pudding or a greek yogurt parfait with nuts and berries.
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.
“In general, I recommend oatmeal as the best option.” He advises a small cup of oatmeal made with water, not milk or butter, and loaded high with berries, plus additional heart-healthy ingredients such as ground flax seed or a few walnuts.
If you are looking for the cholesterol-lowering effects, instant oatmeal or quick-cooking oats do the job as well as steel-cut oats or rolled oats. They are still considered to be a whole grain.
Introduction: My name is Geoffrey Lueilwitz, I am a zealous, encouraging, sparkling, enchanting, graceful, faithful, nice person who loves writing and wants to share my knowledge and understanding with you.
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