10 Unhealthy Toppings You Should Never Add To Oatmeal & 10 Healthy Alternatives
10 Unhealthy Toppings You Should Never Add To Oatmeal & 10 Healthy Alternatives
How Healthy is That Bowl of Oatmeal?
Oatmeal has long been hailed as a healthy breakfast option. Many turn to it for a low-calorie option that improves cholesterol and promotes weight loss, but what if we told you that bowl isn’t as healthy as you think? As a blank canvas breakfast, people try to jazz things up with all kinds of disastrous toppings that do more harm than good. So, let’s talk about which toppings can stay, and which desperately need to go.
1. Milk Chocolate
Milk chocolate seems like a great way to sweeten a bland bowl of oats, but it’s also a surefire way to add unnecessary calories and sugar. Suddenly, your healthy breakfast is filled with chocolate chips that bring at least 70 calories per tablespoon—and up to nine grams of sugar.
2. Brown Sugar
Compared to chocolate shavings or sweetened coconut flakes, brown sugar seems like a safer option. However, that isn't always the case. Don’t forget that brown sugar is just white sugar with molasses added in: two sweeteners that wreak havoc on your health if consumed excessively. An overconsumption of any sugar carries all the same symptoms, like an increased risk of diabetes or high blood pressure.
3. White Sugar
White sugar isn’t off the hook either! Many include a spoonful of sugar in their overnight oats, and that addition quickly turns your healthy meal on its head. Too much refined sugar leads to all kinds of problems: weight gain, a greater risk of diabetes, and heart disease (to name a few).
Kier in Sight Archives on Unsplash
4. Maple Syrup
Maple syrup drizzle isn’t the end of the world, but it’s important to watch just how much you add. A mere tablespoon packs roughly 50 calories and a whopping 12 grams of sugar—and that’s assuming you only add one!
Leighann Blackwood on Unsplash
5. Dried Fruit
How bad could dried fruit be, right? Well, there’s a reason dried fruit packs a sweeter punch: a ton of added sugar that can harm overall health. Even a handful of dried apricots, for example, can carry up to 15 grams of sugar. If you need to soothe your sweet tooth, stick with the fresh stuff!
6. Nutella
At this point, we all know Nutella’s pitfalls. We also know how delicious it tastes, which is exactly why so many people still add it to their breakfast. But with 110 calories per tablespoon (and 11 grams of sugar), it’s probably better to leave this on the shelf.
7. Artificial Sweeteners
Artificial sweeteners were originally touted as healthier options, but research proved just how detrimental those packets can be. Leave them out of the bowl; you have dozens of heart-smart alternatives that won’t tank your blood sugar or increase your risk of stroke.
Dave Crosby from Devon, England on Wikimedia
8. Candied Nuts
There’s nothing wrong with a spoonful of nuts. Candied nuts, on the other hand, don’t carry the same benefits. In fact, even a handful can pack anywhere from three to five grams of sugar, making them a far less desirable option.
9. Granola
Not all granola is made equal, but it’s important to know what exactly you’re adding to that bowl of oatmeal. Homemade granola gives you control over all the ingredients, which can help eliminate any added sugars or preservatives. The store-bought stuff? Depending on which brand you grab, you’re looking at several hundred calories and up to 20 g of sugar per cup.
10. Jam
Jam certainly isn’t the worst thing you can add to your bowl, but it all depends on how much you consume. A dollop here or there can be a sweet treat, but as an everyday fix, you’ll consume anywhere from three to five grams of sugar per tablespoon.
So, how do we brighten our oats without all the bad stuff? Don’t worry, we have a few tricks up our sleeves!
1. Fresh Fruit
Look no further than fresh fruit for a sweet, healthy boost to any boring breakfast. Strawberry halves, banana slices, or even a handful of blueberries provide all sorts of benefits. You’ll get antioxidants, vitamins, fiber, nutrients—and none of the guilt.
2. Cinnamon
Speaking of antioxidants, why not add a pinch of cinnamon? This is the little spice that could, offering so much more than a flavorful punch to oatmeal; it carries anti-inflammatory properties and even improves digestive health, making it a great morningtime option.
3. Honey Drizzle
Honey comes loaded with sugar, too, but it’s all about how much you consume. While you don’t want to swap out water for honey, you can still add a delightful drizzle for part of a balanced diet. It’s especially helpful for those with a sore throat.
4. Nuts
Forget about the candied stuff when you have raw nuts readily available! Walnuts, almonds, and cashews all make excellent candidates for your oatmeal. Sprinkle crushed nuts on top or include them in homemade granola to really elevate your morning.
5. Peanut Butter
Peanut butter isn’t exactly the pinnacle of health, but it isn’t without value either. The odd spoonful here or there packs all sorts of protein, healthy fats, and vitamins. So long as you don’t overdo it, this popular nut butter remains a solid topping.
6. Eggs
Though eggs seem like an odd choice, they’re actually a nutritious, protein-rich option! These little guys not only improve oatmeal’s consistency, they also bring all their heart-smart benefits to the table. We’re talking protein, healthy fats, weight management, and better heart health.
7. Vanilla Extract
Forget about the boxed stuff—you can add sweeteners from the comfort of your kitchen. A dash of vanilla (or even almond) extract gives your oatmeal a welcome flavor boost, and a surprising number of health benefits. Vanilla extract is packed with antioxidants and can even promote a sense of calm in people, making it a terrific choice for the morning.
8. Flaxseed
Are you looking for improved digestion and blood sugar? May we direct your attention to flaxseed, a hearty helper that keeps you and your oatmeal healthy? You don’t need more than a spoonful for an added dose of fiber and omega-3 fatty acids. Flaxseed can also help make oatmeal a little creamier!
9. Greek Yogurt
Greek yogurt’s an acquired taste for some, but oatmeal helps balance out that touch of tang. A generous dollop of yogurt provides all sorts of protein, probiotics, and calcium—just make sure to use the unflavored stuff.
Daria Nepriakhina 🇺🇦 on Unsplash
10. Dark Chocolate
Alright we know milk chocolate isn’t the best breakfast option. We never said anything about dark chocolate, though! While certainly more bitter than milk chocolate, the darker stuff packs way more nutrition; you’ll score antioxidants and minerals, and might even see a decreased risk of diabetes.
KEEP ON READING
