Beware these oatmeal toppings that can sabotage your diet
Oatmeal, which you keep reading about for its many benefits and dietitian recommendations, can easily turn into a dessert. All it takes is going overboard with the toppings, which will add a ton of calories. So, which ones should you be wary of if you plan to slim down?
9:09 AM EDT, August 12, 2024
Oatmeal for breakfast can be made with regular, old-fashioned, or quick oats. When it comes to calories, it doesn't make much of a difference. The toppings are usually the culprits.
Oatmeal has a lot of benefits. The oats contain a lot of fiber, which helps lower cholesterol. It's also good for your gut bacteria, thus supporting proper bowel function. Additionally, oats have a good amount of magnesium, which strengthens nerves. Magnesium also supports muscle recovery. Oats contain complex carbohydrates, which release energy gradually. This means that oatmeal keeps you full for a long time. So, what could be wrong?
For those on a diet
Oatmeal is recommended for a low-calorie diet. It aids in weight loss primarily because of the fiber, which boosts metabolism. It also doesn't have many calories but keeps you full for a long time. This reduces the risk of snacking between meals. However, oatmeal will only be a dietary dish if you prepare it with water and not too many toppings, preferably with just an apple. On the other hand, nuts, dried fruits, and even fresh fruits like bananas and grapes add a lot of calories. Fit oatmeal has around 200 calories while adding toppings, which significantly enhance its flavor but also its caloric value can make it exceed 400 calories.
be careful with these oatmeal toppings
Sugar. If you think plain oats are bland and sweeten them, you're adding more calories. Sugar also leads to blood glucose spikes, contributing to hunger pangs. It’s much better to add a pinch of salt to enhance the flavor rather than sweetening it.
Syrups, fruit preserves, and jams. These are not good fruit substitutes. They contain a lot of sugar. Fresh fruits, even those that are high in calories, have vitamins, minerals, and additional fiber.
Fruit yogurts. They usually contain a lot of sugar. It's better to choose natural yogurt and combine it with fresh fruits.
Dried fruits. They provide a lot of vitamins and minerals but are high in calories, making weight loss harder. It's better to consume them in moderation.
Chocolate. If you do add chocolate, opt for dark chocolate. Milk chocolate or filled chocolate is another source of sugar and fat, contributing additional calories.
Butter and cream. These additions make oatmeal more creamy. However, they are known to be fatty and high in calories.
