Oatmeal is a classic breakfast. If you do them right, you'll have a balanced bowl that contains the right amount of carbs, protein, and fat. However, you can also make some wrong decisions when preparing this otherwise healthy and simple snack. What Porridge Mistakes Can Make You Fat? That is the topic of this article.
What are the health benefits of oatmeal
Oatmeal is undoubtedly one of thehealthiest breakfast options than porridge, because they are 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 and do not increase blood sugar levels. It is also gluten-free and rich in antioxidants. That's a whole lot of nutrition in a simple bowl, but some porridge mistakes can also make you fat. Find out what they are so you can avoid them.
What porridge mistakes can make you fat – Incorrect portion size
How much oatmeal for breakfast? One of many important tips for healthy oatmeal – pay attention to the portion size. One cup of cooked oatmeal (80g) is a healthy serving size. This amount contains 154 calories, 27 grams of carbohydrates and 4 grams of fiber. But that doesn't have to be the only part of your breakfast. Feel free to use eggs as a side dish or add berries. This gives you additional satiating nutrients such as protein and fiber as well as more volume. If 1 cup in your bowl looks disappointingly puny, it might help to switch to a smaller vessel.
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 problems, bloating and inflammation. That's not the only reason why you should avoid milk in this morning meal. One cup of full-fat milk has 150 calories and contains 16 grams of sugar. Save calories and reduce your risk of bloating byopt for a milk substitute. Almond milk has only 35 calories per serving and 0 grams of sugar.
They 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 - they don't add any protein
Oatmeal Protein Content – They contain protein themselves, but only about 5 grams. Compared to the almost 30 grams of carbohydrates, you should make sure to consume additional 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 a few egg whites while it's still hot (seriously, it's delicious!), make overnight oats with Greek yogurt or cottage cheese, or combine yours Oatmeal with a few slices of lean bacon. How to suppress cravings for a snack and stay full until lunch.
Extra additives have turned your bowl into a sugar bomb
Adding sugar, honey, or syrup to an already carbohydrate-rich snack can cause an imbalance. However, you are allowed to sprinkle cinnamon and nutmeg over your oatmeal during or after cooking to add 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. Drinking just ¼ cup (30 g) adds a whopping 29 grams of sugar and 33 grams of carbohydrates. Compare that to fresh berries, which have just 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 bitter 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.
Do you always eat hot oatmeal?
Oatmeal is known as a hot cereal, but something wonderful happens when you combine dry oats, yogurt or milk, berries, and some chia seeds in a container in the fridge. After a few hours (or overnight), the oat flakes will soak up the liquid and become soft, giving them a pleasant consistency. The advantage is that you only need to prepare little and cook nothing, that the oat flakes are varied and that they are perfect as a snack.
Is porridge good for losing weight –Here you will findhearty and low-calorie recipe ideas with vegetables, eggs and bowls with oatmeal!
