Oatmeal promises all sorts of health benefits and can even help you lose weight – but only if we prepare the grain properly. So avoid these 7 fattening foods.
Oatmeal is considered very healthy and should end up in our bowl every day. The small gluten-free flakes are very nutritious and are bursting with protein, vitamin B1, iron, magnesium and zinc as well as fiber, which ensure that we stay full for a long time. The cereal is particularly popular in the morning as muesli or porridge . But when preparing the oatmeal, you can fall into one or the other calorie trap…
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Oatmeal: These 7 mistakes make you fat
1. You sweeten your oatmeal with sugar
Admittedly, unsweetened porridge tastes a bit bland. In order to refine its taste, you should definitely not use sugar – this will quickly turn your healthy breakfast into an unhealthy calorie bomb. It is better to sweeten your oatmeal with sweeteners such as honey or agave syrup. But the same applies here: Dose in moderation! A teaspoon of honey and agave syrup have around 30 calories.
2. You top your porridge too rich
Coconut chips, dried fruit, bananas, apples, almonds… Your porridge can be wonderfully spiced up with all kinds of delicious toppings. But be careful not to overdo it. Because in no time you have many extra calories in the form of sugar in your bowl. Dried fruit in particular is a real calorie trap, which consists of around 50 to 60 percent fructose . But also fresh fruit like the banana is not without. 100 grams of the exotic fruit has almost 22 grams of carbohydrates, half of which is fructose. Therefore, top your porridge sparingly or use low-sugar types of fruit such as berries, kiwis or grapefruit.
3. You prepare the oatmeal with water
You save a few calories if you prepare your porridge with water. But it is worth boiling the flakes with animal or plant-based milk. Because the additional source of protein keeps us full for longer – and that ensures that we don’t feel any cravings for unhealthy snacks such as chocolate or gummy bears until lunchtime. Add nuts or seeds to your porridge for extra protein.
4. You eat too much oatmeal
Since the grain provides a lot of energy, you should always eat oatmeal in moderation. The recommended daily amount is 40 to 50 grams, which is about five to six tablespoons. Even if the portion looks quite manageable at first glance, it is perfectly adequate. In addition, there are a few delicious toppings that also fill you up.
5. You eat instant porridge
Even if you have to be quick in the morning and you save valuable time with the ready mix, it is better to prepare your porridge yourself. Although the ready-made version only has to be poured over with hot water or milk, there are plenty of other ingredients in the store-bought mixtures that we should happily do without. Flavor enhancers, sugar and other additives that are anything but healthy are added to many ready-made porridges.
Our tip: If you are short on time in the morning, you can try overnight oats. Prepare these the night before and leave them in the fridge overnight.
6. You drink too little water afterwards
After eating your delicious porridge, you should definitely drink enough liquid so that the roughage in the body can swell well and keep us full for a long time. However, if you don’t drink enough, you will have the opposite effect and may suffer from digestive problems such as bloating or constipation.
7. You prepare your oatmeal incorrectly at night
If you eat oatmeal in the evening, the grain can help you fall asleep . But be careful: In the evening you should prepare your porridge differently than in the morning. Do without high-calorie toppings such as dried fruit and the like. Prepare a hearty porridge in the evening, for example with vegetables and eggs.
