Beware the hidden calories in your breakfast oatmeal choices

Oatmeal, which you keep reading about for its numerous benefits and dietitian recommendations, can easily turn into a dessert... All it takes is going overboard with the toppings, adding a significant amount of calories. So, which toppings should you be wary of if you want to slim down?

Oatmeal for breakfast can be made with regular, old-fashioned, or quick oats. When it comes to calories, there isn't much of a difference. The toppings are usually the culprits.

Oatmeal has numerous benefits. Oats are high in fibre, which helps lower cholesterol. They are also beneficial for your gut bacteria, supporting proper bowel function. Additionally, oats contain a good amount of magnesium, strengthening nerves and supporting muscle recovery. Oats have complex carbohydrates that release energy gradually, keeping you full for a long time. So, what could go wrong?

Oatmeal is recommended on a low-calorie diet. It aids in weight loss primarily because of the fibre, which boosts metabolism. It has few calories but keeps you full for a long time, reducing the risk of snacking between meals. However, oatmeal will only be a dietary dish if you prepare it with water and not too many toppings, preferably just an apple. On the other hand, nuts, dried fruits, and even fresh fruits like bananas and grapes add a lot of calories. Fit oatmeal has around 200 calories, while adding toppings, which significantly enhance its flavour and caloric value, can make it over 400 calories.

Sugar. If you think plain oats are bland and sweeten them, you're adding more calories. Sugar also leads to blood glucose spikes, contributing to hunger pangs. It’s much better to add a pinch of salt to enhance the flavour rather than sweetening it.

Syrups, fruit preserves, and jams. These are not good fruit substitutes as they contain a lot of sugar. Fresh fruits, even those high in calories, provide vitamins, minerals, and additional fibre.

Fruit yogurts. They usually contain a lot of sugar. It's better to choose natural yogurt and combine it with fresh fruits.

Dried fruits. They provide a lot of vitamins and minerals but are high in calories, making weight loss harder. It's better to consume them in moderation.

Chocolate. If you add chocolate, opt for dark chocolate. Milk chocolate or filled chocolate is another source of sugar and fat, contributing additional calories.

Butter and cream. These additions make oatmeal creamier but are known to be fatty and high in calories.