Consuming oatmeal frequently can do loads in your physique. Oats are filled with fiber (4 grams per 1/2 cup serving), which is without doubt one of the key vitamins you have to enable you feel full and lose weight. It’s a complex carbohydrate, which is without doubt one of the finest kinds of carbs you’ll be able to have. Plus, it has a excessive quantity of protein—5 grams per serving—and accommodates a very good quantity of iron, calcium, magnesium, vitamin A, and vitamin B6. Nonetheless, whereas there are numerous dietary advantages to a bowl of oatmeal, with none wholesome oatmeal toppings or add-ins, that bowl of oatmeal by itself can be form of bland.
By including a number of wholesome oatmeal toppings, you’ll be able to enhance the dietary content material of your bowl much more and provides your oatmeal a tasty improve. Plus, a few of these toppings are extremely useful in your total well being—even dropping pounds!
Listed below are a number of wholesome oatmeal toppings so as to add to your bowl, and for extra wholesome consuming suggestions, make sure you try our listing of 21 Best Healthy Cooking Hacks of All Time.
For such a small quantity, a teaspoon of chia seeds can do loads when it comes to boosting the dietary worth of your oatmeal. Chia seeds are filled with omega-3s, which assist with irritation. Plus, for being so low in energy and carbs, chia seeds are filled with fiber. So by including that teaspoon, you enhance the fiber content material of your bowl of oats from 4 to five grams.
One other straightforward method to enhance the fiber content material of your bowl is by including a number of scoops of canned pumpkin! Snag a can of pumpkin puree (not pumpkin pie combine, these have extra sugar) and toss in 1/4 cup of pumpkin puree in your oats. It solely provides 21 energy to your bowl, however packs within the fiber (2 grams) and the total quantity of vitamin A you’ll want for all the day.
As a result of including extra fiber into your food regimen is a useful method to drop a few pounds, topping your oatmeal with raspberries can be a straightforward method to get that fiber in! Prime your bowl of oatmeal with 1/2 cup of raspberries and also you’ll double the fiber content material of your bowl (4 grams per 1/2 cup of raspberries). Plus, raspberries assist to make the bowl of oatmeal naturally candy, which implies you’ll be able to preserve that sugar rely low.
Oats style nice with savory toppings, too! Including a fried egg on prime boosts the protein content material (6 grams) of your oatmeal, in addition to the fats content material (5 grams). Including protein and fats additionally elevates the satiety stage of your oats, which implies you’ll really feel full for an extended time frame after breakfast. And even get pleasure from savory oatmeal for lunch!
Whereas there are numerous straightforward packets of instant oatmeal on the market, these usually are filled with numerous added sugars. However, you may get the identical nice style at house should you make a bowl of plain oats and add a teaspoon of maple syrup. This solely provides 4 grams of sugar to your entire bowl and retains the added energy underneath 20.
One other straightforward—and plant-based—method to get protein in your bowl is by including a tablespoon of peanut butter. Peanut butter can truly do loads in your weight reduction! A easy tablespoon provides 4 grams of protein, 8 grams of fats, and 100 energy. It’s calorie-dense, however as a result of peanut butter is a superb supply of vitamins (niacin, manganese, vitamin E, magnesium phosphorus), you’re getting numerous dietary advantages on prime of it being such a filling addition to your oats.
When you’re going so as to add a tablespoon of peanut butter, may as nicely prime it with a number of slices of banana to pair! Though bananas are greater in carbohydrates, sugar, and energy, they’re nonetheless dense in fiber and potassium. Slice up 1/2 of a medium-sized banana and also you’ll get round 1.5 grams of fiber, 211 milligrams of potassium, and solely 8 grams of sugar and 53 energy. Once more, including fruit like a banana offers your bowl of oatmeal a contact of pure sweetness, so there’s no want so as to add extra sugar. Strive it your self with our Healthy Oatmeal With Peanut Butter and Banana Recipe.
Nuts are a straightforward topping for oats, however should you’re not cautious, you’ll be able to simply overdo it on the energy. Including 24 entire almonds provides an additional 164 energy to your bowl! As an alternative, go for sliced almonds. Sliced almonds provide you with that very same crunch that you simply need with out completely overdoing it. You’ll be able to add 2 tablespoons of sliced almonds for simply 61 energy! Plus, that small quantity nonetheless provides a very good quantity of healthy fat (5 grams), protein (2 grams), and dietary fiber (1.3 grams).
Craving a bit of chocolate within the morning? As an alternative of choosing a big pile of calorie-dense chocolate chip pancakes, why not throw in a number of dark chocolate chips right into a bowl of oats? Sprinkle in 1/2 tablespoon of mini darkish chocolate chips, which solely will increase the energy by 40. The sugar rely can be low (4 grams), in addition to the fats content material (2 grams). Plus, it offers you that contact of sweetness with out fully overdoing it!
Do you know avocado is without doubt one of the finest meals you’ll be able to have for weight reduction? Registered dietitians say that avocados are an excellent meals that may help you to feel full and satisfied. They’re wealthy in fiber and wholesome fat (which helps with fullness) and helps to decelerate your digestion (leaving you feeling full for longer). When you add one serving of avocado—about 1/3 of the avocado—to your bowl of oatmeal, you’re including 3 grams of fiber, 8 grams of filling monounsaturated fat, and solely 80 energy to your bowl.
As a result of the well being of your muscular tissues is intently linked to your metabolic fee, it’s vital to maintain your muscular tissues wholesome and robust. The most effective meals to have for muscle well being is definitely pomegranates! Certain, they’re an excellent supply of fiber and vitamin C, however it will probably additionally considerably assist together with your intestine well being, digestion, and muscle well being. Particularly after your post-workout restoration!
For much more weight reduction methods with oats, try our listing of 25 Clever Ways to Lose Weight With Oatmeal.