7 Common Mistakes To Avoid When Making Oatmeal

Oatmeal is a hearty whole grain food that can benefit your health in several ways. However, a few common oatmeal habits can derail your health goals.

A typical serving of oatmeal is about 1 cup of cooked oats. Eating this amount gives you 152 calories, 5.3 grams of protein, 27 grams of carbohydrates and 4 grams of dietary fiber, as well as B vitamins and several minerals.

However, many people consume more than one serving at a time. This can quickly increase your calorie intake, leaving little room for other nutrients like eggs, fresh fruit or nuts.

Types of oats include steel-cut oats, old-fashioned rolled oats, and instant or quick-cooking oats. If you’re trying to lose weight or manage your blood sugar, choose less processed oats:

• Less processed oatslike oat groats or steel-cut oats, retain most of the original grains and their nutrients. Your body also digests these oats more slowly, which can help keep blood sugar levels stable.
• Instant oats are still considered whole grains, but they are more processed, contain slightly less protein and fiber, and are digested more quickly. Studies show that instant oats can raise blood sugar faster than oatmeal. Some instant oatmeal packets also contain added sugar, which can affect overall nutrition.

The US Department of Health and Human Services has developed the “Healthy People 2030” program, which aims to reduce sugar consumption. They recommend that only 11.5% of your calories come from added sugars.

These oatmeal supplements are added sugars that contribute to this daily goal:

• Sugar
• Brown sugar
• Maple syrup
• Dear
• Chocolate chips
• Sweetened coconut flakes
• Sweetened vegetable milk
• Sweetened nut butters

Instead, try naturally enhancing the taste of your oatmeal with fresh fruit or adding cinnamon.

Whether you prepare your oatmeal in the microwave, on the stove, or in a rice cooker, you want to make sure you use the correct ratio of liquid to oats. If you don’t pay attention to this detail you could end up with oatmeal that eats like glue, or those that are too diluted:

• Stove : You will need one part oatmeal to two parts liquid, or 1/2 cup oatmeal to 1 cup liquid.
• Microwave: Start with a one-to-one ratio of 1/2 cup oatmeal to 1/2 cup liquid. You can always add more liquid to achieve the desired texture.

While it’s okay to make your oatmeal with water, if you add milk to your oatmeal you’ll have a heartier, more nutrient-dense bowl of oatmeal:

• Many varieties of milk, including cow’s milk, soy milk, and almond milk, provide additional protein and important nutrients.
• You can use Greek yogurt to make overnight oats and add important vitamins and minerals to your breakfast.

Although eating oatmeal is a nutritious way to add whole grains to your diet, it’s still important to pair them with a protein, fruit or vegetable, and healthy fat.

This helps make your meal more complete and can also help slow digestion and keep your blood sugar levels more stable. It can even benefit your muscle growth and strength goals.

Try pairing your oatmeal with a hard-boiled egg or two. You can also add peanut butter, nut butter, or nuts to your oatmeal to increase their protein content.

If you want a delicious bowl of oatmeal with rich, nutty, toasty flavors, add a pinch of salt before cooking. Salt acts as a flavor enhancer, bringing out any spices or flavorings you’ve added, like cinnamon, nutmeg or vanilla. This can also prevent you from adding too much sugar in an attempt to improve the taste.

Overall, the role of salt in oatmeal is to balance and enhance flavors, prevent blandness, and deepen flavor profiles.