Many of us associate oats with a super nutritious breakfast, especially when thinking about those instant oatmeal packets labeled "nutritious."

It's easy to believe that these pre-packaged oatmeals are packed with all sorts of essential nutrients.

But if you're one of those people who considers instant oatmeal as a healthy choice for breakfast, we might want to rethink that idea. Today, we're going to take a closer look at whether these "nutritious oatmeal" options are as healthy as they seem.

Fiber Loss in Instant Oats

Instant oats may seem like a convenient breakfast, but when we compare them to regular oatmeal, there's a significant difference in nutritional value.

According to Zhao Yongyi, a clinical nutrition expert from Guangdong Pharmaceutical University First Affiliated Hospital, instant oatmeal isn't just pure oats—it contains a mix of oats, wheat, rice, and corn. That's right, it's not just plain oats.

If you look at the nutrition label, you'll notice that per 100 grams of instant oats, only about 22% is dietary fiber. This is only half of what you'd find in regular oatmeal! The reason for this fiber reduction is simple: the process used to make instant oats removes a lot of the soluble fiber, making it less nutritious overall.

Added Ingredients: Not So Healthy

Many instant oatmeal products proudly advertise themselves as “nutritious,” but if we take a look at their ingredient list, we might be in for a surprise. Some of these instant oats contain additives like "vegetable lipid powder," also known as non-dairy creamer. This is essentially made from artificial flavoring and hydrogenated oils. So much for the “healthy” part of the equation!

In addition, the so-called added nutrients, like soy lecithin, biological protein calcium, and lactate iron, don't provide more health benefits than what you'd get from adding natural ingredients like nuts or dried fruits.

On top of that, these instant oat products often contain more sugar, which increases their glycemic index, meaning they spike your blood sugar levels. That's a concern for everyone, especially those with diabetes, as it can lead to higher blood sugar levels and less of a feeling of fullness.

Furthermore, the added hydrogenated oils can introduce trans fats into the product. We all know that trans fats are bad for heart health—they raise bad cholesterol levels and lower good cholesterol, putting us at higher risk for cardiovascular diseases. So, while these instant oats may seem like a quick breakfast option, they might actually be doing more harm than good, especially for people at risk for diabetes or obesity.

A Better Option: Regular Oats with Healthy Add-ins

If you're trying to make your mornings easier by opting for instant oats, there's still a way to make it healthier. Instead of going for those overly sweetened instant oatmeal packets, consider choosing a product with slightly larger flakes, as they tend to be more natural and minimally processed. But just eating oats alone might not keep you full or provide enough balanced nutrition.

Here's an idea: add mixed nuts to your oats! You can buy pre-packaged mixed nuts, but keep in mind that they may contain added salt, sugar, or oils. If possible, try buying plain, unsalted nuts and mix them yourself at home. Store them in a sealed jar so you can use them easily every morning. You can also add a fruit, like a banana or apple, for some natural sweetness and extra nutrients.

If you're not a fan of cold milk with oats or if your stomach doesn't tolerate it well, simply heat the milk and oats for a few minutes. This will soften the oats and make them easier to digest while keeping the breakfast warm and comforting.

Conclusion: The Healthier Choice for Breakfast

So, Lykkers, next time you reach for that "nutritious" instant oatmeal packet, take a moment to reconsider. While instant oats are convenient, they aren't always the healthiest option for your morning meal. Instead, choose plain oats, add some mixed nuts, and throw in a fruit for a more filling, balanced, and nutritious breakfast.

You'll not only avoid unnecessary sugars and additives, but you'll also get a much healthier start to your day. Let's make those mornings better!