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.
1. Refined sugar
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.
A recent study by the Environmental Working Group (EWG) has uncovered a toxic chemical, chlormequat, in popular oat cereals like Cheerios and Quaker Oats. Chlormequat should not be in our food supply. It is an agricultural chemical used to limit plant growth, making a plant sturdier and easier to harvest.
One line of reasoning used to argue oats aren't healthy is that eating them can lead to spikes in blood sugar (glucose). This seems to be linked to the rising use of glucose monitors by people who don't have diabetes.
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.
These are the oat kernels that have had the outer shell removed. Essentially, steel-cut oats are the least processed type, hence taking the longest to cook. "Steel-cut oats aren't rolled or flattened, but they are cut," says Rizzo.
In 1997 Quaker agreed to pay more than $1 million to settle a lawsuit alleging that in the 1940s and '50s company researchers had secretly exposed institutionalized children in Massachusetts to oatmeal containing radioactive iron and calcium in order to obtain scientific evidence that would allow the company to match ...
' 'As a cardiologist, I never recommend eating oatmeal,' Dr Jack Wolfson told his 448,000 followers. 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 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.
A 2021 systematic review published in the Journal of Nutrition found a link between oat consumption and increasing beneficial bacterial groups within one's gut, making it a gut-friendly and heart-healthy breakfast.
All grains and legumes contain an anti-nutrient called phytic acid. The problem with phytic acid is that it binds important vitamins and minerals and prevents your body from fully absorbing them.
High-sugar toppings like chocolate, syrup, and dried fruit
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."
Of course, chunky peanut butter will give the oatmeal a pop of texture, while creamy peanut butter will give it a luscious, velvety feel. I make mine with both and love them for different reasons, so it's up to you!
Blueberries are a nutrient-rich fruit packed with antioxidants that support heart health and cognitive function. 10 They're low in calories and high in fiber, which supports satiety while improving gut health.
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What's more, not all oats contain glyphosate; you may be able to buy organic options without the ingredient's residue. Here's what you need to know about the chemical and its link to oat-based products plus tips for alternatives.
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.
We listened to your concerns and took action on this issue. In response to our customers, we worked with our oat suppliers to put an end to their use of glyphosate as a pre-harvest desiccant for all varieties of Bob's Red Mill oats.
* Exposure to Chlormequat Chloride can cause nausea and vomiting. Higher levels can cause slow or irregular heartbeat, tremors, seizures, and coma. This may be fatal. * Chlormequat Chloride may damage the liver.
Introduction: My name is Annamae Dooley, I am a witty, quaint, lovely, clever, rich, sparkling, powerful person who loves writing and wants to share my knowledge and understanding with you.
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