When you add the right ingredients to the mix, oatmeal is an equally delicious and healthy breakfast. One of the best things about a bowl of oatmeal is that it serves as a blank canvas – it’s probably one of the most versatile meals out there, as you can add just about anything your heart desires. However, while this leaves plenty of room for healthy toppings that can help you on your weight loss journey, it also leaves room for a lot of unhealthy ones that might please your taste buds but take a toll on your body. For this reason, it is important to be aware of the risks that certain ingredients carry. In fact, health experts agree that there are some that you should give up if you care about your health.
To find out more, we talked to experts. Rachel McPhersoncertified personal trainer and certified nutrition coach at Garage Gym Reviews and registered dietitian sad better of Balance One supplements. We were told that refined sugar and other sugary ingredients like chocolate and dried fruit are among the worst choices out there.
1. Refined sugar
It shouldn’t be surprising to learn that the worst thing you can add to your oatmeal or overnight oats is just plain old. White sugar. While this ingredient can certainly make your breakfast taste a little better, the health risks 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,” confirms Macpherson, explaining that this sweet ingredient “doesn’t provide any nutrients.” And whether you’re trying to lose weight or simply maintain a healthy diet, providing your body with plenty of nutrients is essential. As she says, “nutrient density is vital for sustainable weight loss and healthy weight balance.”
But it’s not just the lack of nutrients that makes sugar such a terrible ingredient; Overeating can also lead to problems like inflammation, poor gut health, weight gain, and disease over time. Also, on the shorter side of things, eating sugar (unsurprisingly) raises blood glucose levels and makes you crave more sweets later in the day. That means starting your morning with a sugary breakfast is likely to lead to future overeating. For all of these reasons and more, it’s best to leave the sugar out of your oatmeal.
2. High-sugar toppings like chocolate, syrup, and dried fruit
While it may seem like a no-brainer to avoid adding sugar by the spoonful to your bowl of oatmeal, there are plenty of deceptive high-sugar add-ins you won’t think twice about. As Best points out, “some of the worst ingredients mistakenly added to healthy overnight oats recipes include chocolate sauce, sugar, syrup, and nuts.”
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 note that this ingredient has a lot more sugar than you think. Best says it’s “one of those foods that falls somewhere between healthy and unhealthy, depending on how much you eat.” Compared to its fresh counterparts, “this type of fruit is high in calories and sugar and easy to eat much more than one serving.” In general, it’s probably best to leave dried fruit out of your oatmeal and opt for fresh fruit like fiber-rich berries.
Other healthy, filling, low-sugar options that you can add to your breakfast without risking your health include seeds, nuts, and nut butters. All of these options will provide a good amount of nutrients and keep you full longer without adding sugar. All in all, when it comes to oatmeal, the possibilities for healthy ingredients are practically endless, just remember to be careful about how much sugar you’re adding.
