Oatmeal is a delicious, versatile, and healthy breakfast that can be a great addition to your diet if you’re trying to lose weight. However, like many things, oatmeal is only as healthy as the ingredients you put into it; while there are plenty of satiating, fibrous, metabolism-boosting ingredients you can add to the mix in order to kick your breakfast up a notch, there are also several additions you should avoid if you’re looking out for your health. Unsurprisingly, sugar-packed ingredients are some of the biggest culrpits of weight gain.
To learn more about some of the worst sugary oatmeal ingredients that can lead to weight gain over time, we spoke to nutritionist Lisa Richards, creator of The Candida Diet, and dietitian Trista Best, dietitian for Balance One Supplements. They told us that brown sugar and dried fruit are two options you should be wary of. Learn more about the health effects of these ingredients below!
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1. Brown sugar
Brown sugar is one of the most common—and delicious—oatmeal ingredients out there. Unfortunately, though, it isn't as great for your body as it is for your taste buds. "While it may seem like a healthier option compared to white sugar, it is still a source of added sugar and can contribute to weight gain if consumed in excess," Richards warns.
She explains that this sugar is made when molasses is added to the refined sugar we all know and love. "However, this process does not add any additional nutrients or health benefits to the sugar," she tells us. Essentially, eating brown sugar is just as bad as eating white sugar. In fact, one teaspoon of it packs in 17 calories and 4 grams of sugar, which can add up quickly if you're frequently adding it to your morning bowl of oatmeal.
Eating too much sugar (brown or white) can take a serious toll on your health in more ways than one. Richards says a high sugar intake has been linked to an increased risk of obesity, type 2 diabetes, and other health conditions.
2. Dried fruit
Dried fruit is another popular addition to oatmeal, and you may think it's healthy due to the fact that it's fruit. However, Best tells us that there are potential health risks that may come with eating too much dried fruit—mostly due to the sugar content.
"Dried fruit is concentrated in natural sugars and can be high in calories," she points out. "This can contribute to weight gain and increase the risk of developing chronic health conditions such as type 2 diabetes and heart disease." Say it ain't so!
In addition to all that sugar, dried fruit typically contains sulfur dioxide and other preservatives, which extend its shelf life. "These preservatives can trigger allergic reactions in some people and may also have negative health effects over time," Best notes.
All in all, it's best to keep your intake of dried fruit to a minimum if you want to keep your overall health in check and lose weight, which means you probably shouldn't be adding it to your oatmeal every morning.
So, what should you be adding to your oatmeal if you want to lose weight? Richards offers advice: "To avoid these risks, it is best opt for natural sources of sweetness, such as fresh fruit or a drizzle of honey," she concludes.
