Oatmeal dangers: Calorie-heavy toppings derail diet plans

Oatmeal, often recommended by dietitians due to its numerous benefits, can quickly turn into a dessert if you overdo the toppings, which can add a significant amount of calories. So, which toppings should you be cautious of if you aim to lose weight?

Oatmeal for breakfast can be made with regular, old-fashioned, or quick oats. In terms of calories, the type of oats used makes little difference. The toppings, however, are usually the main culprits.

Oatmeal offers many benefits. It contains a substantial amount of fibre, which helps lower cholesterol levels. It also benefits your gut bacteria, thereby supporting proper bowel function. Additionally, oats have a good amount of magnesium, strengthening nerves and supporting muscle recovery. They also contain complex carbohydrates, which release energy gradually. This means that oatmeal keeps you full for a long time. So, what could go wrong?

Oatmeal is recommended for a low-calorie diet. It aids in weight loss primarily because of the fibre, which boosts metabolism. Moreover, it is low in calories but keeps you full for an extended period, reducing the risk of snacking between meals. However, oatmeal will only be a dietary dish if you prepare it with water and limited toppings, preferably with just an apple. On the other hand, nuts, dried fruits, and even fresh fruits like bananas and grapes add a lot of calories. Fit oatmeal has around 200 calories, but adding toppings, which significantly enhance its flavour and caloric value, can increase it to over 400 calories.

Sugar. If you think plain oats are bland and sweeten them, you add more calories. Sugar also causes blood glucose spikes, contributing to hunger pangs. Adding a pinch of salt to enhance the flavour is much better than sweetening it.

Syrups, fruit preserves, and jams. These are not good substitutes for fresh fruit as they contain a lot of sugar. Fresh fruits, even those high in calories, provide vitamins, minerals, and additional fibre.

Fruit yoghurts. They usually contain a lot of sugar. It's better to choose natural yoghurt and combine it with fresh fruit.

Dried fruits. While they provide a lot of vitamins and minerals, they are high in calories, making weight loss more challenging. It's better to consume them in moderation.

Chocolate. If you do add chocolate, opt for dark chocolate. Milk chocolate or filled chocolate is another source of sugar and fat, adding extra calories.

Butter and cream. These additions make oatmeal more creamy. However, they are known to be fatty and high in calories.