Is oatmeal with brown sugar good for weight loss?

Oatmeal is actually a breakfast of champions: fast, easy, filling, and dirt-cheap. But, as with salad and yogurt, a few wrong turns in the topping department can transform an innocuous meal into a nutritional disaster. Here are five oatmeal mix-ins to avoid, and what to choose instead:

Nutella has a lot of nerve running these look-how-wholesome-we-are commercials. Sure, the spread has "simple, quality ingredients like hazelnuts, skim milk, and a hint of cocoa." The company neglects to mention that the first ingredient listed is sugar (there are 21 grams per 2-tablespoon serving) followed by palm oil—a controversial ingredient that contributes to major deforestation. Instead, try actual hazelnuts and a generous tablespoon of unsweetened cocoa powder. The orangutans of the rainforest (and your body) will thank you.

You already know that most dried fruit delivers a wallop of sugar in a teeny tiny serving size.

MORE: Pass on the Packet: This Cinnamon-Apple-Pecan Oatmeal Is Actually Filling

Whatever you do, steer clear of the worst offenders: dried fruit with added sugars, like Craisins or dried pineapple. "These are almost always made with added sugar, if not also an artificial sweetener, says Pennsylvania-based RD Gina Consalvo. "Always choose a fresh fruit instead." Need hard proof? A third-cup of Craisins contains a whopping 26 grams of sugar. A whole cup of sliced strawberries? Just a hair over 8 grams.

Oatmeal's long-time compadre is a no-go if you're trying to clean up your diet. Brown sugar adds zero nutritional value—just lots of empty calories that will ratchet up your blood sugar. If you need to add a sweetener besides fresh fruit, opt for a natural one like maple syrup or honey. They're still high in sugar and calories, but at least they come with the benefit of vitamins, minerals and antioxidants. But watch your serving sizes: "One teaspoon of any of these sweeteners is OK, but we tend to over-pour," says Lisa Young, PhD, RD, nutrition professor at New York University and author of The Portion Teller. "And before we know it, we've eaten more calories from the sugar than the oatmeal." Seriously: 2 tablespoons of honey has more calories than a packet of instant oats.

Just because sugar's out doesn't mean you should load up your oats with fake sweeteners either.

MORE: Blueberry and Pomegranate Baked Oatmeal Bars

"I'm surprised to hear how many people, afraid of sugar, decide artificial sweeteners are the way to go in oatmeal," says Wendy Bazilian RD, author of The SuperfoodsRx Diet. "Just keep it real. If you need more sweetness, try stevia or a no-sugar-added fruit compote."

Whatever you do, don't leave those oats plain. "Oatmeal is a rock-star breakfast staple, but without some added fats and protein, it won't keep you full as long and may even spike your blood sugar," says Bazilian. Her fix? Add a healthy source of fat like chopped walnuts or a protein like powdered pea protein (or both!). "But avoid all those pumped up, highly engineered, mega-whatever protein powders loaded with artificial sweeteners, colors, preservatives, vitamin/mineral cocktails, and other sketchy ingredients," she adds. Instead, pick one of these products with a short and simple ingredients list.

• Oatmeal can help with weight loss because it contains soluble fiber, which can keep you feeling full. 
• Steel-cut or rolled oats are the most nutritious and filling form of oatmeal to add to your diet. 
• Avoid processed or instant oatmeal and don't add too much sugar to your oats for the most health benefits. 
• Visit Insider's Health Reference library for more advice.

Oat-based meals are a popular breakfast food in many countries around the world, including the US, Switzerland, and Finland, which are touted as beneficial for weight loss due to a healthy mix of fiber, complex carbs, and protein.  Oatmeal is rich in nutrients like magnesium, zinc, and fiber, which can help lower cholesterol, aid in weight loss, and lead to better gut health. 

"Oats help people feel full, decrease sugar spikes, and decrease insulin. Those are the properties that make you feel full so you stop eating," says Chaim Ross, MD, a gastroenterologist at NYU Langone at Great Neck Medical.

However, not all oatmeals are equal. The difference is in the oats used to make the oatmeal. 

There are several types of oatmeal, including steel-cut or Irish oats, Scottish oats, rolled or old-fashioned oats, and quick or instant oats. However, if you're looking for the least processed forms then steel-cut and rolled oats are your ticket and also deemed healthiest.

Here are the advantages of eating oatmeal in relation to weight maintenance, along with some potential drawbacks.

Oatmeal contains a healthy mixture of fiber, complex carbohydrates, and plant-based protein that makes it beneficial for weight loss. A half-cup of dry Old Fashioned Quaker Oats contains 150 calories, three grams of fat, 27 grams of carbohydrates, five grams of protein, and one gram of naturally occurring sugar. It contains four grams of dietary fiber with two grams of soluble fiber. 

Here are some health and weight loss-related benefits of this nutritious meal:

Oatmeal keeps you feeling full and helps regulate bowel movements: Dietary fiber, particularly soluble fiber, softens stool, making it easier to pass. It also regulates hunger by creating a feeling of fullness. "Oats have soluble fiber, which forms a gel-like formula that can leave people feeling full," Ross says.

Oatmeal helps to keep blood sugar from spiking: Another perk of eating oatmeal is that the rolled oats version qualifies as a  low glycemic index food. The glycemic index (GI) is a ranking of foods based on how much they raise blood sugar. Therefore, a low GI means that oatmeal keeps your blood sugar from spiking too high during and after meals, which may help fend off hunger longer, Ross says. Spikes in blood sugar can also cause fatigue and headaches.

Keeping your blood sugar in a healthy range, particularly for people with diabetes, may prevent long-term health complications such as heart disease. The GI of rolled oats is about 55, which, for comparison, is about 25 points lower than whole wheat bread.

Oatmeal helps control insulin: As blood sugar levels rise, the pancreas produces insulin, a hormone that helps cells absorb glucose, aka blood sugar. Foods with a low glycemic index, like oats, are digested more slowly which causes a more gradual rise in blood sugar. Because insulin allows cells to absorb blood sugar which the body converts to fat if there is too much of it, low insulin levels are associated with weight loss.  

Oatmeal may help boost the immune system: One type of soluble fiber, beta-glucan, is found in oats and helps activate your infection-fighting blood cells. Staying healthy means you can be active, keep a regular exercise schedule, and either lose or maintain weight.

How to eat oatmeal for weight loss 

Though oatmeal has several health benefits, people should be mindful of the potential drawbacks, Ross says. Here's what to avoid or stay mindful of when incorporating oatmeal into your diet:

Don't add too much sugar and mix-ins: It may be tempting to add some sweetness and fat to oatmeal, which by itself is generally very bland. But calories from brown sugar, butter, and syrup add up quickly, Ross says. Instead, opt for fruit. "Throwing a couple of blueberries on it is a great idea," he says. "Throwing sugar on it, not a great idea." 

Pay attention to portion size: While the recommended portion size of half a cup of dry oats is healthy, oatmeal can be very caloric and too carb-heavy in high amounts, Ross says. That could interfere with weight-loss goals. However, depending on your age, height, weight and physical activity level one cup or more of oats may be ok. 

Stay away from instant or flavored oats: Although the calories, fat, carbohydrates, and protein content in various oats are similar, their effects on blood sugar are not. Because instant oats are more highly processed, they have less fiber and therefore a higher glycemic index.

A well-balanced, low-fat, healthy diet should include more minimally processed foods, such as whole grains, which have low-GI values. Similarly, flavored oats should also be avoided, as they are frequently full of processed sugar that the fiber doesn't offset. 

Avoid eating too much too soon: "When I recommend fiber, I tell people to start slow, ease into it," Ross says. Otherwise, your body may have a hard time processing all the fiber, which can cause bloating, constipation, and stomach pain.

People should start with oatmeal two to four times a week and work their way up to daily servings, he says. It may be beneficial to have a large glass of water with oatmeal to help move the fiber through the GI tract to reduce bloating and stomach pain.

Insider's takeaway

Oatmeal can be a nutritious and filling addition to a healthy diet.  Its low glycemic index combined with soluble fiber can help with both constipation and weight loss.

Although no research directly links eating oatmeal with weight loss, studies have found it to be effective for appetite control. Its ingredients and nutritional content make it an ideal addition to a weight-loss regimen.

Those introducing oatmeal to their diet should start slowly and avoid instant and flavored oats. 

"I recommend that people eat the most natural oat they can find," Ross says. "If eaten in the right portions, it can help with GI issues and weight loss. Everything in moderation."

Related articles from Health Reference:

• Why bananas are a good fruit for weight loss — and how many you should eat
• 5 easy tips to make your chocolate chip cookies healthier
• 6 proven health benefits of beets: How the root vegetable may improve athletic performance and help you lose weight
• 7 science-backed benefits of drinking water — and how much water you should drink each day
• Cut back on meat for a week with this 7-day vegetarian meal plan recommended by a registered dietitian

Lindsay Kalter is a health freelance writer and contributor to Insider who has held positions with Politico, the Boston Herald, and the American Heart Association. Her work has appeared in publications including The Washington Post, Hour Detroit Magazine, The Dallas Morning News, and WebMD. She has covered topics from mental health and opioid use to cutting-edge medical research and the COVID-19 pandemic.

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