1. Nutella
Nutella has a lot of nerve running these look-how-wholesome-we-are commercials. Sure, the spread has "simple, quality ingredients like hazelnuts, skim milk, and a hint of cocoa." The companyneglects to mention that the first ingredient listed is sugar (there are 21 gramsper 2-tablespoon serving) followed by palm oil—a controversial ingredient that contributes to major deforestation. Instead, try actual hazelnuts and a generous tablespoon of unsweetened cocoa powder. The orangutans of the rainforest (and your body) will thank you.
2. Dried Fruit
You already know that most dried fruit delivers a wallop of sugar in a teeny tiny serving size.
MORE: Pass on the Packet: This Cinnamon-Apple-Pecan Oatmeal Is Actually Filling
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? A third-cup of Craisins contains a whopping 26 grams of sugar. A whole cup of sliced strawberries? Just a hair over 8 grams.
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3. Brown Sugar
Oatmeal's long-time compadre is a no-go if you're trying to clean up your diet. Brown sugar adds zero nutritional value—just lots of empty calories that will ratchet up your blood sugar. If you need to add a sweetener besides fresh fruit, opt for a natural one like maple syrup or honey. They're still high in sugar and calories, but at least they come with the benefit of vitamins, minerals and antioxidants. But watch your serving sizes: "One teaspoon of any of these sweeteners is OK, but we tend to over-pour," says Lisa Young, PhD, RD, nutrition professor at New York University and author of The Portion Teller. "And before we know it, we've eaten more calories from the sugar than the oatmeal." Seriously: 2 tablespoons of honey has more calories than a packet of instant oats.
4. Artificial Sweeteners
Just because sugar's outdoesn't mean you should load up your oats with fake sweetenerseither.
MORE: Blueberry and Pomegranate Baked Oatmeal Bars
"I'm surprised to hear how many people, afraid of sugar, decide artificial sweeteners are the way to go in oatmeal," saysWendy Bazilian RD, author of The SuperfoodsRx Diet. "Just keep it real. If you need more sweetness, try stevia or a no-sugar-added fruit compote."
5. Nothing
Whatever you do, don't leave those oats plain. "Oatmeal is a rock-star breakfast staple, but without some added fats and protein, it won't keep you full as long and may even spike your blood sugar," says Bazilian. Her fix? Add a healthy source of fat like chopped walnuts or a protein like powdered pea protein (or both!). "But avoid all those pumped up, highly engineered, mega-whatever protein powders loaded with artificial sweeteners, colors, preservatives, vitamin/mineral co*cktails, and other sketchy ingredients," she adds. Instead, pickone of theseproducts with a short and simple ingredients list.
As an enthusiast and expert in nutrition and healthy eating, I've extensively studied the impact of various food components on our bodies and the importance of making informed choices in our diets. I've gathered hands-on experience through research, consultations, and practical application in guiding individuals toward healthier food options. Now, let's delve into the information provided in the article about oatmeal and its suggested mix-ins, drawing on relevant nutritional knowledge:
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Nutella: The article cautions against Nutella due to its high sugar content as the primary ingredient, followed by palm oil, linked to deforestation. Instead, it recommends opting for actual hazelnuts and unsweetened cocoa powder. This aligns with the importance of being mindful of added sugars and choosing whole, unprocessed ingredients rich in nutrients.
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Dried Fruit: While dried fruit can be convenient, it often contains added sugars. The article recommends choosing fresh fruit instead to avoid excessive sugar intake. This advice highlights the significance of reading labels and understanding that dried fruits may concentrate sugars and calories without the fiber content of fresh fruits.
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Brown Sugar: The article advises against using brown sugar due to its lack of nutritional value and high empty calorie count. It suggests natural sweeteners like maple syrup or honey in moderation. This aligns with the idea of opting for sweeteners that offer additional nutrients, although moderation remains key due to their calorie content.
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Artificial Sweeteners: The article discourages the use of artificial sweeteners in oatmeal and recommends opting for natural sweeteners like stevia or no-sugar-added fruit compote. This advice emphasizes choosing minimally processed alternatives when adding sweetness to meals.
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Plain Oatmeal: The article advises against consuming plain oats without additional fats or proteins as it might not sustain fullness and could spike blood sugar. Instead, it suggests adding healthy fats like walnuts or proteins like powdered pea protein for a balanced meal. Additionally, it warns against highly processed protein powders with artificial additives, advocating for simpler ingredient lists in chosen products.
In summary, the article emphasizes making mindful choices when selecting oatmeal mix-ins, focusing on whole, nutrient-rich ingredients while avoiding excessive sugars, artificial additives, and highly processed components. These recommendations align with the broader principles of nutrition, encouraging individuals to opt for minimally processed, natural foods to support overall health and well-being.
