Bye Bye Body Fat: Nutrition Tip of the Week # 11

Just a quick word on oatmeal from me.

First of all, I hope we all know by now that the flavored instant oatmeal packets are a big no-no when you're trying to lose body fat. Just because is says oatmeal on the package doesn't automatically qualify it as health food! They're full of sugars and artificial ingredients that can wreak havoc on your dieting efforts.

As a rule of thumb, I try to stay away from anything that has more than 5-6g sugar, unless those sugars are naturally occurring. For example, there are 13g of sugar in an apple. OK because that sugar is just part of the fruit - wasn't added. Now, looking at a Maple and Brown Sugar variety of instant oatmeal nutrition label I see the same 13g sugar. Then taking a look at the ingredients list: 1st ingredient is whole grain rolled oats and 2nd is SUGAR. It was added.

And, don't be fooled by labels saying "lower sugar" or "weight control". They're making up for the lack of sugar with artificial ingredients and sodium to enhance the taste. That still is not the smart, clean choice. Your best bet is plain old fashioned instant rolled oats. If that seems a little bland, you can add ingredients like Dr. Berardi suggests below. My favorite is a little vanilla whey powder or stevia, cinnamon and chopped apple. Yum!

Best,
~Laura

Tip #11
Why Choose Oats
by Dr. John Berardi

If you're looking to gain mass and have a good carbohydrate tolerance, place a bowl of fiber-rich, low-GI rolled oats along with ½ scoop of vanilla protein powder, frozen mixed berries, pineapple and a small quantity of mixed nuts right next to your omelet. This is a muscle building breakfast that's hard to beat. I place this bowl right next to my omelet for a breakfast that's hard to beat.

However, if you tend to hold a lot of body fat, just stick with protein, good fats, and veggies for breakfast. Save the non-fruit and veggie carbs till after exercise only - yes, even oatmeal.

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