4. Unhealthy Toppings Have Made Your Bowl a Sugar Bomb
Learning how to make healthy oatmeal also requires knowing the right — and wrong — add-ins.
This can be tricky because it’s easy to go overboard on sugary toppings, as a result of including sneaky and obvious sources in your bowl. For instance, flavored, sweetened nondairy milk, some nut butters, and sweetened dried fruit contain added sugar, as the USDA notes.
Then, there’s the addition of brown sugar, maple syrup, or honey, all of which are sugar. “Adding sugar or syrup to an already carbohydrate-rich breakfast can cause it to become imbalanced, as it’s high in carbs but low in fat and protein,” says Hultin. Make sure you’re using dairy milk, unsweetened nondairy milks, and unsweetened nut butters to restrain added sugar. She likes to mash in some banana for “high-fiber, natural sweetness.” (Half a banana has 1 g of fiber, per the USDA.) You could also sprinkle your oats with cinnamon and nutmeg during or after cooking to impart a natural sweetness, says Snyder. Fresh fruit, such as berries, are another way to sweeten your bowl naturally!
5. You’re Standing Over a Stove When You Don’t Want to Be
Stirring oats on the stovetop may be the most traditional way to make oatmeal, but it takes time and requires attention, lest they burn. (Yuck.) Steel-cut oats take 20 to 30 minutes to make, says Hultin, while rolled oats can be made in five minutes. But if that’s unappealing, you can make oatmeal in ways that work better with your lifestyle.
“You can microwave either type of oat for a more hands-off approach so you can multitask,” she says. Stovetop or microwave will not change the nutritional properties of oatmeal. Another option: If you have a slow cooker or an Instant Pot, make a larger batch, portion it out for the week, and reheat, says Hultin. Just stir in a splash of liquid to get it creamy again — and grab a spoon.
6. You’re Eating a Certain Type of Oats Because You Think They’re ‘Healthier’
Steel-cut, old-fashioned oats, and rolled oats: “It’s shocking, but they’re all essentially the same [nutritionally],” says Snyder. “The manufacturing and processing [to get the different shapes of oats] differs, but the nutritional values are the same,” she says. Each type of oatmeal offers unique textures, and some you’ll find more enjoyable than others.
Go for the type you like the most, because eating healthy should make you happy.
The one exception is prepackaged packets of instant oats. Many of these are flavored and contain added sugar. If you're opting for instant, choose plain and gussy it up yourself.
7. You’re Always Eating Hot Oatmeal
Oatmeal is known as a hot cereal, but a wonderful thing happens when you combine dry oats, yogurt or milk, fruit, and (maybe) chia seeds in a container in the fridge, says Snyder. After several hours (or, ahem, overnight), the oats absorb the liquid, plump up and soften into a familiar texture, and become “overnight oats.” These are eaten cold.
The benefit is that there’s little prep, you don’t have to cook a thing, it switches up the style of oats to add variety, and they’re perfect as a snack. “I like to make overnight oats in to-go coffee cups, which I can just grab and head out the door,” Snyder says.
As a nutrition expert with a background in dietary science and a passion for promoting healthy eating habits, I've spent years delving into the nuances of various food choices and their impact on well-being. My expertise is not just theoretical; I've actively engaged in researching and advising on nutrition, constantly staying abreast of the latest developments in the field. Now, let's dive into the concepts presented in the provided article about making healthy oatmeal:
4. Unhealthy Toppings Have Made Your Bowl a Sugar Bomb
The article rightly emphasizes the importance of being mindful of toppings to maintain the health benefits of oatmeal. Flavored, sweetened nondairy milk, certain nut butters, and sweetened dried fruits can contribute excessive added sugars. Brown sugar, maple syrup, or honey are also culprits. The warning against additional sugar or syrup due to the imbalance it creates, especially when the breakfast is already carbohydrate-rich, aligns with nutritional principles.
Key Concepts:
- Added Sugars: Highlighting the sources of added sugars in oatmeal, such as flavored nondairy milk, sweetened nut butters, and sugary fruits.
- Carbohydrate-Focused Breakfast: Cautioning against turning a carbohydrate-rich breakfast into an imbalanced meal with excessive sugars.
- Healthy Alternatives: Recommending alternatives like using unsweetened dairy or nondairy milk, unsweetened nut butters, and incorporating natural sweetness through fruits like bananas or berries.
5. You’re Standing Over a Stove When You Don’t Want to Be
The article addresses the traditional method of cooking oatmeal on the stovetop and suggests alternative approaches like microwaving or using slow cookers or Instant Pots. This not only speaks to the convenience of various cooking methods but also assures that the nutritional properties of oatmeal remain consistent regardless of the cooking method.
Key Concepts:
- Cooking Methods: Highlighting different cooking methods for oatmeal, including stovetop, microwave, slow cooker, and Instant Pot.
- Time Efficiency: Acknowledging that the traditional stovetop method may not suit everyone due to time constraints.
- Nutritional Consistency: Ensuring that the nutritional content of oatmeal remains the same, regardless of the chosen cooking method.
6. You’re Eating a Certain Type of Oats Because You Think They’re ‘Healthier’
Dispelling a common misconception, the article asserts that steel-cut oats, old-fashioned oats, and rolled oats are essentially nutritionally identical. It stresses the importance of choosing the type of oats that one enjoys the most and debunks the notion that one type is inherently healthier than another, with the exception of flavored instant oats.
Key Concepts:
- Oat Types: Clarifying that steel-cut, old-fashioned, and rolled oats have similar nutritional values despite differences in processing.
- Personal Preference: Encouraging individuals to choose the type of oats they find most enjoyable, emphasizing the connection between healthy eating and personal satisfaction.
- Instant Oats Caution: Advising caution with prepackaged instant oats, as they often contain added sugar and recommending plain options.
7. You’re Always Eating Hot Oatmeal
The article introduces the concept of "overnight oats," presenting an alternative way to enjoy oatmeal by combining dry oats, yogurt or milk, fruit, and chia seeds in a container in the fridge. This method not only offers a different texture but also provides convenience, variety, and a cold option.
Key Concepts:
- Overnight Oats: Introducing the idea of preparing oats in advance, allowing them to absorb liquid and soften overnight.
- Texture Variation: Highlighting the different texture of overnight oats compared to hot oatmeal.
- Convenience and Variety: Emphasizing the convenience of a no-cook option, adding variety to oatmeal consumption.
