Oatmeal is considered one of the healthiest breakfast foods out there. As a whole grain, oats contain several vital nutrients, like vitamins, antioxidants, and fiber. Unfortunately, without any toppings, oatmeal tastes really boring. The easiest solution is to add whatever toppings you want, customizing your bowl of oatmeal to suit your tastes – but does that take away from some of its health benefits? It depends, but there is one topping you should avoid using because it makes oatmeal super unhealthy.
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Dried Fruit
If you think that dried fruit is healthy because it's made from fruit, I have some bad news for you. Dried fruit tends to be high in sugar and calories, which is not exactly what you want in your healthy breakfast.
Eat This, Not That! explains, "Tossing in just ¼ of a cup of Ocean Spray Craisins will tack on a whopping 29 grams of sugar and 33 grams of carbs. Compare that to fresh cranberries, which are only 46 calories and 4 grams of sugar for a whole cup."
These numbers can add up quickly, so if you have the choice, definitely opt for the fresh fruit.
In fact, keeping all sugary toppings in moderation is a good idea when it comes to keeping your oatmeal healthy.
Seattle-based registered dietitian nutritionist Ginger Hultin, spokesperson for the Academy of Nutrition and Dietetics and owner of Champagne Nutrition, tells Everyday Health, "Adding a lot of sugar to an already carbohydrate-rich breakfast can cause it to become imbalanced, as it’s high in carbs but low in fat and protein."
These high-sugar toppings include dried fruit, but there are other culprits as well. Sweetened nondairy milk, nut butters, honey, and maple syrup are all common additions to oatmeal that can add more than their fair share of sugar to the breakfast dish.
Instead, keep your oatmeal healthy by keeping these sugar-filled toppings in moderation, and definitely try to opt for fresh instead of dried fruit. Plus, if you really want to make this dish more balanced, incorporate some egg whites into your oatmeal for an added boost of protein.
