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When it comes to choosing a healthy carb to build your breakfast around, oats are undeniably one of the best options. Overnight oats are a slow releasing energy source which can help to keep you full for hours and reduce overeating, making it easier to maintain the necessary calorie deficit for weight loss, or simply feel satisfied throughout the duration of your day.
However, just as with any meal there are some ingredients which, when added to your overnight oats can negate the health benefit of your breakfast. In working to optimize your diet for the most balanced lifestyle possible, there’s one surprising ingredient that may seem healthy, but should actually be kept out of your oats according to experts.
Fiber is the name of the game when it comes to creating a filling and nutritious meal to keep you energized throughout the morning. “The fiber will keep you feeling full throughout the morning which can prevent overeating on high calorie foods. The fiber will also help to stabilize blood sugar which will offset sugar cravings and rapid glucose responses,” explains registered dietitian Trista Best.
Thankfully, on its own oatmeal is loaded with ample fiber. But while this is true you may still be tempted to add a serving of dried fruit to your overnight oats for an added boost and some natural sweetness. Although this will be delicious, dried fruit is actually one of the worst ‘healthy’ additions to oatmeal, entirely devoid of fiber and loaded with excess sugar which can bog down your body and your diet.
Sugar is one of the primary culprits which may be impacting your weight loss success, and while derived from a traditionally healthy food variation, dried fruits are often lacking their essential nutrients once they’ve been dehydrated. “Dried fruit is one of those foods that is in the middle of being healthy and unhealthy, depending on the amount that is consumed,” says Best. “Because it is dried, this type of fruit is highly concentrated in calories and sugar and it is easy to eat much more than a serving size.”
Worse than dried fruit, however, would be white sugar itself, and you should instead opt for more natural sweeteners if you find your oatmeal to be too bland. Try using a serving of honey or natural maple sugar to add some sweetness to your oatmeal, but remember these sweeteners can also be high in calories so it’s important to stay aware of serving sizes in order to avoid overloading your breakfast with sneaky calories.
“A natural sugar substitute like Chiquita bananas is a perfect substitute because it contains fiber, vitamin B6, and potassium which contributes to the normal functioning of the nervous system, optimal muscle function, and maintaining normal blood pressure,” suggests Dr. Daniel Boyer, MD of the Farr Institute.
Carbs often get a bad rap for being high in calories and an unexpected cause of weight gain, but this is far from the truth. In reality, carbs are an essential energy source which will keep you feeling full and energized throughout the day, and skimping on carbohydrates can actually make it more difficult to feel satiated, often leading to overeating in the later hours.
However, it is still important to be cognizant of the toppings you’re using on your oatmeal because although this is an intrinsically healthy meal, it can still be undermined by high sugar and high calorie foods. Of course you can still add dried fruit to your oatmeal in moderation, but you will ultimately be better served opting for fresh berries or another fruit which is not dehydrated to provide your body with antioxidants, vitamins and minerals for a healthier and more balanced day.
