6 Ways Your Oatmeal Could Be Making You Gain Weight

oatmeal mistakes making you gain weight
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Oatmeal has a position on just about every list of healthy foods you can find, and deservedly so. Oats lend your morning meal some protein, iron, and, of course, fiber, and because they count as a whole grain, they pass along some heart health and longevity benefits, too. Oatmeal has earned such a good reputation, certain Prevention editors have been known to eat it every. single. day. (Eliminate "diet" from your vocab and try a new eating plan that helps you curb cravings while still eating what you love. Here's how to get started.)

But that doesn't mean oatmeal can do no wrong. In fact, a few simple mistakes could be sabotaging your healthy breakfast intentions. Here are six reasons your oatmeal might be secretly unhealthy, and how to avoid such missteps.

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You're serving yourself too much.
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We're all for filling up at breakfast—but eating too much of anything at any meal can leave you feeling uncomfortably full and lead to weight gain.

Fix it: One half cup of dry oats should yield the proper serving size, about one cup of cooked oats. If that's still not appeasing your hungry eyes, try scooping it into a smaller bowl, says registered dietitian Jennifer Bowers, PhD. "One cup of oatmeal in a smaller bowl can look more satisfying than in a big bowl."

You're picking less nutritious toppings.
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Oatmeal's healthy reputation isn't an excuse to add half a jar of Nutella to your breakfast. "I've seen some crazy toppings, like Whoppers," Bowers says. "Tricking out your oatmeal can really do some damage." (Here are the 5 worst things you can add to your oatmeal.)

Fix it: Back away from the candy bowl. Your healthiest bet, Bowers says, is a mix of fresh fruit (she likes pomegranate arils, berries, peaches, or apples), a sprinkle of nuts, and a dash of cinnamon. Pumpkin, hemp, or other seeds make for protein-rich alternatives to nuts (like these 4 seeds you should be eating every day), says Lisa Suriano, owner and founder of the culinary-nutrition education program Veggiecation. Thankfully, chocolate isn't entirely off the table. "Cacao powder is made with cocoa beans roasted at a lower heat than cocoa powder," Suriano says. That gives cacao, sometimes called a purer form of chocolate, more antioxidant power, she says. 

You're overdoing it with the toppings.
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A spoonful of almond slivers here, a handful of raisins there—oatmeal toppings, even the healthiest ones, can add up quick. (Although nuts can add up quickly when it comes to calories, here's a great reason to eat a handful every day.)

Fix it: Cap your topping calorie count at around 150, Suriano says. "With about 150 calories from the oatmeal itself, that's a good amount of calories to start your day." Not into counting cals? Allow yourself about a golf-ball sized amount of toppings, Bowers suggests. That's one golf ball, total. "You don't get to put 10 golf balls in your bowl," she warns.

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You think you have to add fat.
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The culinary-minded might tell you the creamiest oatmeal is made with milk, and that it simply won't fill you up when it's made with water. But if you're making your oats with milk and, say, adding nuts or experimenting with a savory oatmeal and adding avocado, you could quickly surpass your desired calorie count in fat alone, even if it is the good-for-you kind.

Fix it: Take stock of how filling you find your oatmeal. "Oatmeal is so dense, I think it'll keep you full for a long time even if you make it with water," Suriano says. "If you feel too hungry quickly after breakfast, that's when I recommend adding fat." Try cooking your oats with water, she says, and adding just a splash of milk (whether you prefer dairy or an alternative) in your bowl for creaminess without overdoing it.

You’ve gone instant.
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Instant oatmeal flavors sound like they have your health in mind. Many brands offer some take on the apple-cinnamon combo or the classic pairing of nuts with honey or maple. But if you take a closer look, most are packed with way more sugar than you want, Suriano says. Plus, the quick-and-easy process results in less water content in the finished product, she says, meaning instant oatmeal won't keep you as full. (Instead of buying oatmeal packets, make your own with these simple recipes.)

Fix it: Toss the packets and make your own oatmeal at home, where you have control over the sugar content and your satiating toppings. If you just don't have the time for steel-cut, opt for rolled oats, which cook faster but aren't as processed as instant. 

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You have an unchecked sweet tooth.
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If you're already eating oatmeal for its health benefits, you're probably not mixing in straight table sugar. But you might still be dabbling in brown sugar, honey, or maple syrup–which, sadly, aren't all that different once they're inside our bodies. "Sugar is sugar is sugar once it's being digested," Suriano says. "The body ultimately uses it the same way." (Syrups aren't the only things with sugar. Here are 6 secret sugar bombs you should stop buying.)

Fix it: Look for a source of sweetness that also provides other nutrients, Suriano says. She swears by sweetening her oatmeal with half a banana. "It adds potassium and more fiber instead of just sugar," she says. Pureed dates work well, too, she says. Or, try calorie-free flavor. Suriano's favorites are a dash of cinnamon or a drop of vanilla extract. "They create the sense of sweetness in the palate, and a little goes a long way."

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