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If You're Looking to Lose Weight, Add These to Your Bowl of Oatmeal

Apr 12 2016 - 8:45am

Full of protein and fiber, oatmeal is one of the best foods if you're trying to lose weight [1]. You want to be careful about how you eat this whole grain since buying those sugar-laden packets can turn your breakfast into a nutrition nightmare. Here are some tips on how to make your bowl as healthy as possible.

To increase the fiber and protein: Choose rolled oats over quick oats. They'll take longer to cook, but a half-cup serving offers five grams of fiber [2] and seven grams of protein — the quick oats only offer four grams of fiber [3] and five grams of protein. Rolled oats also take longer to digest, so they'll make you feel fuller for longer. Short on time? Make these overnight oats recipes [4] the night before.

To increase the protein: After your oats have cooked, stir in a tablespoon of almond or peanut butter, half a scoop of protein powder, or half a cup of plain Greek yogurt. Or it may sound weird, but mashing chickpeas into your oatmeal [5] or mixing in pureed beans [6] will add protein and increase the creaminess of your bowl.

To increase the fiber: Cut up some dried apricots or dates, throw in some fresh or frozen berries, or toss in some diced fresh pear or apple. Chia seeds are also bursting with fiber — one tablespoon offers five grams [7].

To get your fill of omega-3s: Sprinkle on one tablespoon of ground flaxseed. It offers 1.6 grams of omega-3s [8] (1.1 grams is the recommended amount per day).

To decrease the amount of sugar: Instead of adding maple syrup, brown sugar, or honey to your bowl of oats, sweeten your breakfast with unsweetened applesauce, mashed banana, or pureed strawberries.


Source URL
https://www.popsugar.com/fitness/How-Make-Healthier-Bowl-Oatmeal-21473368