There’s so much to love about oatmeal. Not only is it delicious and versatile, but it’s also packed with health benefits. This nutrient-packed superfood is antioxidant-rich, heart-healthy, gut-healthy, and can even help you shed pounds faster. However, there’s one crucial thing to keep in mind about oatmeal: at the end of the day, it can only be as healthy as the ingredients you add to it. Luckily, there are plenty of tasty and nutritious options you can add to the mix, from berries to nut butters to fat-blasting chia seeds. But when it comes to the ingredients you should avoid, health experts agree that processed sugar is at the top of the list—and unfortunately, there’s one popular type of oatmeal that’s already loaded with the sweet stuff: prepackaged instant oats.
That’s right: unfortunately, those packs of oatmeal you buy at the grocery store are usually loaded with refined sugar and other unhealthy ingredients. For this reason, experts say you should avoid this type of oatmeal at all costs. To learn more about the health effects at hand, we spoke to Lisa Richards, nutritionist and creator of The Candida Diet, and Trista Best, dietitian for Balance One Supplements. Find all of their expert insight below!
Prepackaged oatmeal with added sugar
If you want to reap the health benefits of oatmeal, Richards and Best both agree that you should avoid store-bought, packaged varieties at all costs. These processed options are typically packed with refined sugar, which may negate the benefits altogether. "Prepackaged and flavored oatmeal packets are often loaded with added sugar and lacking in beneficial nutrients," Best warns. Say it ain't so!
"Oatmeal is a great option for those wanting to replace their high fat and refined sugar breakfast staples. However, the ingredients you use to prepare this dish are important and can change the nutrient makeup of oatmeal quickly," she goes on. That means that limiting the amount of sweetener you add to your oatmeal is crucial if a healthy breakfast is your goal—and if you're choosing a pack of flavored instant oats, you're likely consuming much more than a healthy amount of sugar and potentially a range of other detrimental ingredients as well.
Health effects of packaged oatmeal
A diet high in added sugar—whether it's found in a pack of oatmeal or otherwise—can take a serious toll on your health over time. According to the American Heart Association, health effects include:
- Cardiovascular disease
- Cognitive issues such as dementia and Alzheimer's
- Colon cancer
- Diabetes
- High blood pressure
- Kidney disease
- Obesity
Richard notes that digestive issues are another factor to keep in mind, noting that the sugar and other added ingredients in most packaged oatmeals can lead to or worsen gas and bloating. "The added sugar, refined carbs, and potential lactose/fructose in some flavors will cause a host of negative gastrointestinal side effects," she warns.
The bottom line
Oatmeal can be a fantastic, high-fiber meal for weight loss. In fact, when you whip up your own recipe at home with nutritious ingredients, it's one of the best breakfast options out there. However, prepackaged oats pose a range of health risks due to their high sugar content and other potential additives. Ultimately, while indulging in a bowl of instant oatmeal every now and then won't kill you, it's important to avoid this variety as much as possible if you want to keep your body happy and healthy.
