10 Mistakes That Are Making Your Bowl Of Oatmeal *Less* Healthy
If you were raised on single-serving packets of instant oatmeal like I was (don’t ever ask me to pick between the Maple and Brown Sugar and the Strawberries and Cream flavors), the morning meal will forever hold a special place in your heart.
I mean, oatmeal is basically the food equivalent of your fave fluffy blanket. It’s reliable, makes you feel safe, and is just super cozy.
Here’s the real question, though: Is the breakfast staple as good for you as it feels? As a kid, I didn’t think much about oatmeal’s calories, added sugar, and health benefits—but as an adult, well, I’m curious.
Turns out, that morning dose of goodness is popular for good reason. Oats themselves are actually pretty darn great for you, according to nutritionist Dawn Jackson Blatner, RDN, author of The Flexitarian Diet. And, as long as you top them with the right foods (think nut butter or fresh fruit), you’ve got yourself a nutritional powerhouse of a meal. Seriously, oats with peanut butter and dark chocolate chips put that super-sweet instant stuff to shame, IMO.
Of course, if you want to make your oatmeal as good-for-you as possible, there are a few common mistakes you’ll want to avoid (like forgetting about protein). Don’t worry, though, this guide will help you get the most out of your next warm-and-fuzzy breakfast.
The Health Benefits Of Oatmeal
Just to make sure we’re clear on the fact that oats themselves are 100 percent healthy, know this: Oats are a whole grain, which means they contain filling fiber—four grams per half a cup, to be exact, says Blatner. “It’s not a ton of fiber, but it’s actually a powerful type [called beta glucan] that helps regulate your cholesterol,” she says.
That fiber also means your morning bowl of oatmeal keeps you feeling full for hours. “The other great thing about oatmeal is that it’s a wet grain, meaning it’s cooked with water,” Blatner says. “A hearty wet grain is going to be more filling than any sort of dry grain like a cold cereal, and research has proven that.” So, the invitation to swap your cereal for a warm, oaty alternative? Received.
Here’s how oatmeal’s nutrition breaks down (per one cup, cooked):
- Calories: 158
- Protein: 4 g
- Fat: 3.2 g
- Saturated fat: 0.5 g
- Carbohydrates: 7 g
- Fiber: 4 g
- Sugar: 1.1 g
- Sodium: 115 mg
Clearly, oatmeal is a solid morning choice. For fairly few calories, you score a balance of protein, fat, and fiber.
Top Mistakes That Are Sabotaging Your Oatmeal
Despite oats’ bennies, there are a few sneaky ways you may be sapping the healthy powers from your morning bowl…
1. Your servings are too big.
First things first: “Because oatmeal a healthy food, people sometimes eat too much of it,” says Blatner. “Instead of having one cup cooked, they’ll double it and start off with one cup dry.”
Her advice? Stick to half-a-cup of dry oatmeal, which is considered one serving size. That comes out to 150 calories, leaving about another 150 for toppings, so you can create a filling breakfast that doesn’t turn into a calorie bomb that leaves you too full.
2. You add too much sugar.
There are ~so~ many ways to sweeten up a bowl of oatmeal, from brown sugar to chocolate chips. But by upping the sweetness, you may be slashing the health benefits. Yes, brown sugar tastes great, but it’s easy to overdo it. Instead of relying on straight-up sweeteners, go for cinnamon, unsweetened cocoa powder, or vanilla extract. “They taste sweet without actually being sugary,” Blatner says.
3. You’re adding artificial sweeteners.
While steering clear of excess sugar is a smart choice, opting for artificial sweeteners is not, says Eliza Savage, RD, nutritionist at Middleburg Nutrition in New York City. “Artificial sweeteners not only cause more carbohydrate and sugar cravings, but they also deplete healthy gut bacteria,” she says.
Instead, Savage recommends sweetening your bowl with fresh fruit or a small amount of natural sugar from maple syrup, dates, or honey. Alternatively, try a more savory oatmeal and up the fiber with veggies like carrots or zucchini.
4. You top it with a ton of dried fruit.
Dried fruit is fruit, so how bad can it really be, right? Well, since all the water has been removed from dried fruit, its sugar content is much more concentrated than the fresh stuff, Blatner says. Plus, some varieties are actually coated in sugar.
Blatner’s advice: Go for fresh or frozen fruit. The extra water content will help you feel more satiated, too.
5. You order it to-go.
There’s been an influx of fast-food places adding oatmeal to their menus because it’s easy to make and gives them healthy cred…but that rep may not be completely deserved. While some health food shops will slip in healthy ingredients like protein powder, others jack up the calories and sweetness with unnecessary add-ins (think sugar and heavy cream).“Check out the ingredients of the oatmeal at a specific place before you decide to get it,” says Blatner.
Fast food chains are jumping on the vegan bandwagon, too. Check out Jenna Dewan taste-test vegan eats:
6. You buy flavored instant oatmeal.
Speaking of quick oatmeal, the convenience of those little flavor packs comes with a price: Le sigh, most instant oatmeals are loaded with sugar. “People usually aren’t buying packets of plain oatmeal,” says Blatner. “They’re buying the highly-sugared kind.” If you’re still all about the instant, though, just look for the plain variety.
7. You forget about rolled or steel-cut.
Sure, instant oats are convenient, but rolled or steel-cut are the least processed, says Savage. “So if you have the time and are able to get them, they are the best choice.”
For a little context: Oats come out of the ground as oat groats, which is their largest, most natural form. Then they got chopped with steel blades and become steel-cut. After that, they’re steamed and rolled to make rolled oats.
Another perk: Since steel-cut and rolled oats absorb more water than instant oats, your bowl will be even more filling.
8. You don’t add enough protein.
Another common but unexpected oatmeal prob? Sometimes people don’t beef up their bowl enough for fear that they’ll make it unhealthy. “Don’t just sit down to a bowl of oats with two raspberries on top,” says Blatner. “You won’t feel satisfied and may be more susceptible to overeat later.” Instead, think of that bowl as a chance to get a well-rounded start to your day.
“So many people skimp on protein when eating oatmeal and wonder why they are hungry less than an hour later,” says nutritionist Keri Gans, RD. “Even though fiber found in oatmeal helps to keep you full, you really need that added protein for satiety.” In addition to a cup of fresh fruit, she advises topping your oatmeal with protein in the form of nuts or nut butter. You could also mix-in milk, yogurt, or protein powder.
9. You skimp on healthy fats.
Savage also stresses the importance of adding healthy fats—since oats don’t offer a ton. In addition to nuts and nut butter (which contain a hefty amount of healthy fat), she recommends chia, flax, or seeds.
10. You make your oatmeal too plain.
One of the beautiful perks of oatmeal is there are SO many delicious ways to prepare it. In addition to the wide array of topping combinations you can choose from (fresh fruit! peanut butter! hemp seeds!), you can also try making overnight oats for a quick, ready-to-go breakfast.
Or, try Blatner’s recipe: “In the fall, I love to chop up a green apple with walnuts and pecans in a bowl of oatmeal,” she says. “Then I add some cinnamon. It ends up being a huge, filling breakfast.” Yum, right?
For some more oat inspo, check out these recipes:
Alternatively, you can use rolled oats to make breakfast cookies or healthy muffins. The oat options are endless.
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