Oatmeal is a classic breakfast. If you make them right, you’ll have a balanced bowl that contains the right amount of carbohydrates, protein and fat. However, you can make some bad choices when preparing the otherwise healthy and simple snack. What porridge mistakes can make you fat? That is the topic of this article.
Table of Contents
- What are the health benefits of oatmeal
- What porridge mistakes can make you fat – Wrong portion size.
What are the health benefits of oatmeal
Oatmeal is undoubtedly one of the healthiest breakfast options because it is low in calories, rich in beta-glucan (a type of soluble fiber), protein, and a variety of other essential trace elements such as copper, iron, manganese, zinc, magnesium, folic acid, etc. Oatmeal does contain carbohydrates, but they are complex carbohydrates that do not spike insulin levels or increase blood sugar. It is also gluten-free and rich in antioxidants. That’s a whole lot of nutrients in a simple bowl, but some porridge mistakes can also make you fat. Find out what those are so you can avoid them.
Which porridge mistakes can make you fat – Wrong portion size.
How much oatmeal for breakfast? One of many important tips for healthy oatmeal – Pay attention to portion size. One cup of cooked oatmeal (80 g) is a healthy serving size. This amount contains 154 calories, 27 grams of carbohydrates and 4 grams of fiber. But it doesn’t have to be the only part of your breakfast. Go ahead and have eggs on the side or add berries. This will give you more satiating nutrients like protein and fiber, as well as more volume. If 1 cup in your bowl looks disappointingly puny, it might be helpful to switch to a smaller container.
When you add whole milk to your bowl.
Most of us grew up drinking milk, but that doesn’t mean this dairy product still deserves a place in your diet. While some of us can still digest the animal product, the majority of adults suffer from lactose intolerance, which can lead to digestive issues, bloating and inflammation. That’s not the only reason you should avoid milk for this morning meal. One cup of full-fat milk has 150 calories and contains 16 grams of sugar. Save calories and reduce your risk for bloating by opting for a milk substitute. Almond milk has only 35 calories per serving and 0 grams of sugar.
You eat packaged, flavored oatmeal.
You may think you’re saving time by buying packaged oatmeal, but even healthy-sounding instant oatmeal can be full of artificial ingredients and sugar. Some instant oatmeal packets contain up to 14 grams of sugar and questionable ingredients like flammable vegetable oil and artificial colors. Rather, buy plain, unflavored oatmeal and add your own toppings. Plus, it will save you money in the long run.
These porridge mistakes can make you fat – you don’t add protein
Oatmeal protein content – They contain protein themselves, but only about 5 grams. Compared to the nearly 30 grams of carbohydrates, make sure you eat extra protein, especially in the morning, to maximize satiety and stabilize blood sugar. Stir in a spoonful of nut butter, add a scoop of protein powder, mix in some egg whites while it’s still hot (seriously, it’s delicious!), make overnight oats with Greek yogurt or cottage cheese, or combine your oatmeal with a few slices of lean bacon. This will help suppress snack cravings and keep you full until lunch.
Extra additives have turned your bowl into a sugar bomb
Adding sugar, honey or syrup to an already high-carb snack can cause an imbalance. However, you may sprinkle cinnamon and nutmeg over your oatmeal during or after cooking to give it a natural sweetness.
These porridge mistakes can make you fat – use dried fruits.
Dried fruit contains a lot of added sugar without the necessary fiber of fresh fruit. If you eat just a ¼ cup (30 grams), you’re adding a whopping 29 grams of sugar and 33 grams of carbohydrates. Compare that to fresh berries, which have only 46 calories and 4 grams of sugar for a whole cup. But raisins aren’t the only dried fruit you need to worry about.
If you like to sweeten your oatmeal with dates as a sugar substitute, you may be in for a rude awakening. Each pitted date contains 16 grams of sugar, but only 1.5 grams of fiber. Do your waistline a favor and opt for fresh fruit the next time you make yourself a bowl.
ЕDo you always eat hot oatmeal?
Oatmeal is known as hot cereal, but something wonderful happens when you mix dry oatmeal, yogurt or milk, berries and some chia seeds in a container in the refrigerator. After a few hours (or overnight), the oatmeal will soak up the liquid and become soft, giving it a nice consistency. The advantage is that you don’t need to prepare much or cook anything, the oatmeal is varied, and it’s perfect as a snack.
Is porridge good for weight loss – Here you will find hearty and low-calorie recipe ideas with vegetables, egg and bowls with oatmeal!