The food which you choose to start out your morning with can have more impact on your body than simply giving you fuel to go about your day. While many breakfast food options are packed with macronutrients that can help to increase satiety and allow you to feel better in your body, there are just as many breakfasts which fly under the radar but may actually be having a negative effect on your metabolism and the ease of which you lose weight. Even certain foods which have been marketed as healthy may not be providing any real value to your diet, and if you’ve found yourself stalled with weight loss, your breakfast could be the culprit.
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In general, oats are a healthy and filling carb which can keep you full for hours and promote healthy weight loss. However, don’t be fooled by instant oatmeal packets--they’re much higher in sugar than traditional rolled oats and offer significantly less nutritional value in comparison to a homemade bowl. “Most instant oatmeal packets contain added sugars that cause blood sugar fluctuations, which can lead to obesity and type 2 diabetes. You might notice that you feel hungry shortly after eating instant oatmeal because your blood sugar is dropping and you need more sugar to sustain your insulin levels,” explains nutritionist Heather Hanks.
When your blood sugar levels are unstable, this can lead to an unhealthy pattern of eating which may not support your weight loss or maintenance goals. In addition, it can also lead to inflammation and bloating that may be uncomfortable and difficult to manage, especially when you assume you’re eating something that’s good for you. If you’re working to maintain a calorie deficit as well, added sugar is loaded with excess calories which can quickly add up in your breakfast.
Not only are instant oatmeal packets higher in sugar, but seeing as they’re more processed they also tend to lack some of the valuable fiber that a bowl of homemade oatmeal could provide. Healthline explains, “Instant and flavored oatmeal contain added sugar and salt. They also have less soluble fiber..” Instead, you will be better served cooking up a bowl of oatmeal from scratch, heating your oats up with a nut milk variation and topping it with natural sweeteners such as honey, peanut butter, or maple syrup, and adding fruit and nuts on top for additional texture.
Breakfast should function to keep you full, minimize cravings and provide your body with important nutrients, not bog you down with excess sugar and a lack of fiber. Instant oats, while similar to their rolled oat counterpart, are not the best breakfast option as they will fail to nourish your body, ultimately slowing your metabolism and provoking overeating as you struggle to keep yourself full throughout the day. If you’re craving oats, take an extra few minutes to make them from scratch--your body will thank you for the added density and healthy carbs, fat, and protein to support healthy weight loss.
