It’s finally an Instagram hype that has a real point: Oatmeal in the morning not only drives away hunger and worries, but also the odd excess kilo or two. But even if you don’t want to lose weight, oatmeal for breakfast is a good choice.
Oats are real all-round talents that provide long lasting, healthy fibre and long-chain carbs and are also super easy to prepare. We’ll tell you how to make a healthy breakfast.
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Why is Oatmeal a healthy breakfast?
There are many good reasons to eat (daily!) oatmeal. After all, the small flakes are rich in healthy fibre, which is good for the digestion and at the same time makes you feel full for a long time. In addition, they contain a lot of vegetable protein and also provide plenty of magnesium and iron. Furthermore, an oatmeal is really easy to prepare (see below).
Why are oatmeal so healthy?
There are many more reasons. According to various studies, they are said to help prevent diabetes, lower cholesterol levels, prevent constipation, lower blood pressure and prevent inflammation through antioxidants, calm the stomach and stabilize the bones. Why have you ever eaten anything else?
What do I have to bear in mind with the Oatmeal?
Actually, you can’t go wrong with oatmeal. Of course, it’s best to use tender organic flakes. You should also pay attention to the quality of the other ingredients. But there are a few mistakes you should avoid when preparing your oatmeal.
4 mistakes that turn every oatmeal into a calorie bomb
There are, however, a few important points that you should bear in mind when putting together your oatmeal – whether warm or cold. Because if you’re not careful, you can turn your breakfast porridge, which is actually so healthy, into a real calorie bomb in just a few easy steps.
1. you overdo it with the toppings
When it comes to oatmeal topping, the basic rule is: Whatever tastes good is allowed! Whether nuts, dried fruit, seeds and co. – there are no limits to your imagination. But every additional topping also means additional calories.
Fruits, nuts, sweets – do not underestimate the calories! © Alena Ozerova / Shutterstock.com
And if you’re not careful, at the end of the day all the little “extras” add up to a considerable amount of calories.
Examples of oatmeal toppings with calorie indication:
- 1 TL Maple syrup (26 kcal)
- 1 TL Almond paste (58 kcal)
- 1 TL Linseed (30 kcal)
- 1 EL Chia seeds (73 kcal)
- 1 EL Pumpkin seeds (84 kcal)
- 20 g cranberries (60 kcal)
- 20 g almonds (114 kcal)
- 20 g walnuts (131 kcal)
- 1 EL Coconut shavings (93 kcal)
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And don’t forget the calories for the extra fruit you like to put in your porridge. Sure, fruit is healthy and should be on the menu every day, but some varieties contain more sugar than others. Berries, for example, are very low in sugar, while bananas, grapes or persimmons provide comparatively many calories.
2. your oatmeal portion is simply too large
For all the advantages, one thing oatmeal is certainly not: low-calorie. Therefore – theoretically – too many oat flakes can make you fat at some point. Because if you regularly eat more calories than you consume at the end of the day, you will gain weight.
The portion size can also make your oatmeal a calorie trap. © Kiian Oksana / Shutterstock.com
After all, 100 grams of oat flakes have a handsome 370 kcal. However, only very few women can eat 100 grams of oats at once. A “normal” portion of oatmeal should be around 50 to 60 grams. In addition, there are the calories for milk, fruit and toppings.
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3. you sweeten the porridge too much
Unsweetened porridge tastes pretty bland. Especially if you make it with water instead of milk. That’s why many people sweeten their oatmeal with honey, agave syrup, rice syrup or a dash of maple syrup. Sure, these natural sweeteners are a better choice than white industrial sugar.
But beware: the alternative sweeteners contain no fewer calories than sugar, so you should use them sparingly.
For comparison: 1 TL Honey (10 g) has 31 kcal, 1 TL Sugar (weighs only 5 g) has 20 kcal.
Eat less sugar – that’s how you make it
Our tips for sweetening your oatmeal:
- Limit your sweetening to a maximum of 2 teaspoons of honey & Co. Less is more!
- Xylitol (birch sugar) and erythritol are also suitable as healthy sugar substitutes. The low-calorie sweeteners can be added to the pot while heating and stirred in.
- For additional sweetness you can generally always provide fresh fruit, for example a very ripe banana or an apple.
- Why don’t you boil the porridge with lactose-free milk? It tastes sweeter than normal milk due to the manufacturing process, but does not contain more sugar.
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4. you reach for ready-made porridge
People who buy finished products usually do so to save time. But the time saved by using instant oats is only small. Nor do you save calories, because some (not all!) products contain unwanted additives, such as extra sugar.
Oatmeal is so easy to make yourself, who needs a finished product anyway? © virtu-studio / Shutterstock.com
So when buying, always take a look at the list of ingredients, especially for varieties with “taste”, such as apple-cinnamon or similar varieties. Here the manufacturers also like to use unnecessary, artificial flavours. Pimp your porridge with natural flavours from fresh fruit or nuts.
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Another reason why you can leave ready-made porridge on the supermarket shelf: making your own oatmeal is really easy. We’ll show you how to do it!
Basic oatmeal recipe
Ingredients for 1 serving:
- 4 EL Oat flakes (about 50 grams)
- 250 ml (vegetable) milk
- 1 TL honey, xylitol or other sweetener of your choice
Here’s how it goes: Put the oat flakes and milk in a small saucepan and simmer on a low heat – stirring – for a few minutes until a creamy consistency is obtained. Sweeten with honey & co. according to taste, ready. Whether and which fruit you enjoy with your oatmeal is entirely up to you. Combinations such as apple or plum with cinnamon or pear-walnut are popular.
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What are overnight oats?
This is a special way of preparing your oatmeal. If you don’t feel like (or don’t have time) to stand at the stove in the morning, there is a clever alternative: Overnight-Oats.
You can prepare overnight oats in the evening, so breakfast is ready on the table the next morning. © JeniFoto / Shutterstock.com
This oatmeal recipe is not heated, because you mix the oatmeal directly with cold milk (for example in a screw glass) and leave everything to soak overnight in the refrigerator. So it’s a healthy lightning breakfast that can be spooned directly in the morning and pimped with toppings to your liking.
Ingredients for 1 serving:
- 4 EL Oat flakes (about 50 grams)
- 120 ml (vegetable) milk
- 1 TL Honey, xylitol & Co.
- 1 each EL Nuts and kernels of your choice
- fruit at will
Here’s how it goes: Mix the oat flakes and milk in a bowl or screw glass, sweeten and add nuts & co. to taste. If you like, you can add any kind of fruit now or alternatively add fresh fruit in the morning.
If you avoid these 4 porridge breakdowns, you will start the day with an oatmeal healthy and light. It is the perfect breakfast that will keep you full for a long time and provide you with enough energy until lunch.