Oats are one of the most preferred breakfast foods around the world. After all, they’re easy to cook and delicious to eat! But that’s not all that oats have to provide. Note that they also come with several health benefits.
Being a great source of soluble fibre, oats can aid digestive health, help lower cholesterol, and also keep you feeling fuller for longer, promoting weight loss. They are also rich in antioxidants, like polyphenols, which are plant-based compounds that can improve blood flow, lower blood pressure, and reduce inflammation in the body.
However, it is important to note that not all types of oats are healthy. If you’re someone who is a fan of flavoured cereals, then you might want to reconsider your choice. Speaking with the OnlyMyHealth team, Preeti Nagar, dietitian at Noida International Institute of Medical Sciences, College and Hospital, Noida International University, shares insights.
Also Read: You Are Eating Your Oats Right? Here Are Some Tricks to Manage Your Weight with Oats
Why NOT To Choose Flavoured Oats
Flavoured oats can be a convenient and relatively healthy breakfast, depending on how they're flavoured and what ingredients are used, says Nagar.
However, not all flavoured oats are healthy, as some may contain high levels of sugar, artificial flavourings, and unhealthy ingredients, she adds.
According to the US Department of Agriculture (USDA), 100 grams of instant oats with maple and brown sugar contain 30.3 grams of total sugar and 386 kcal.
The US Harvard TH Chan School of Public Health suggests that choosing minimally processed breakfast foods, like whole grain toast with nut butter or a bowl of steel-cut or old-fashioned oatmeal, that don’t have lengthy ingredient lists, is a great way to avoid added sugars.
What To Choose Instead?
Some of the alternatives to flavoured oats can be opting for plain oats and adding your natural flavourings, such as fresh fruits, vanilla extract, cinnamon, or unsweetened cocoa powder. According to the dietitian, these can help control the ingredients and maintain sugar levels.
Some of the alternatives to flavoured oats can be opting for plain oats and adding your natural flavourings, such as fresh fruits, vanilla extract, cinnamon, or unsweetened cocoa powder, which helps control the ingredients and maintain sugar levels.
For a healthier breakfast experience, you can also opt for smoothies made with spinach, berries, bananas, Greek yoghurt, or any choice of fresh fruits along with oats, nuts, and seeds, says Nagar.
She adds, "Flavoured oats can be a good breakfast option if paired with nutritious toppings, but there are plenty of alternatives, as mentioned above, that offer a variety of nutrition that benefit the dietary preferences and health goals of an individual."
Also Read: Here’s How You Should Eat Oatmeal To Avoid Blood Sugar Spikes
Other Foods That Seem Healthy But Are Not The Best Breakfast Choice
Knowingly or unknowingly, we often indulge in foods that seem healthy but aren’t the best foods to start one’s day with. These usually include:
- Package fruit juices; instead, consume fresh fruit juices.
- Sweetened coffee like flavoured lattes, mochas, and frappuccinos
- Flavoured yoghurt
- Processed breakfast meats, such as bacon, sausage, and ham
Bottomline
Breakfast is the most important meal of the day. The foods you choose determine whether or not you stay energised throughout the day. Therefore, choosing foods high in nutrients and fibre is essential. You must avoid starting your day with high-sugar foods and caffeine, if possible. Note that moderation is key, and incorporating exercises into your morning routine can also help keep you active and fit.