Good Lifestyle

"Although we generally consider a healthy breakfast option, some night oat recipes that I see online look more like desserts," Nutritionist Parts Kayleen Saint-Jean, RD toNatural Gourmet Institute, a health support school in New York. "The World Health Organization recommends not consumering more than 6 teaspoons (or 24 grams) of added sugar per day to reduce the risk of chronic disease," she adds. To avoid these sugar and calorie bombs, read the best unhealthy culprits to avoid your night oats.

You may want to add without fatyogurt To your night oats for a wealth that milk alone can not provide - but withstand the desire to turn into a flavored yogurt for texture. "Soft fruit yogurts can be laced with sugars so added that some pots pack 50% of your recommended daily intake in a small portion", warnsPeggy Kotsopoulos, RHN, nutritionist and author ofCooking cures. And if you thought that it was fat-free, it made weight loss, think again: "When the fats are removed from the food, they are generally replaced by excess sodium, refined sugars and Chemical charges To make food taste - all that contributes to weight gain, "says Kotsopoulos." These foods also tend to have the same number of calories as non-fat versions. Your body will store unused calories as grease anyway, "she adds.

Eating this! advice

Remember that your body needs fat to work. In fact, healthy fats serve as a powerful satiety signal to keep despiles on the bay. Reach regularly orGreek yogurt with 2% fat instead. In addition to helping you feel full, milk fat will help your body absorb large vital vitamins.

You may have heard that the coconut is good for you and your size thanks to itshealthy fatsBut be careful with rubber sugar in this night oats: "Two soup spoons of sweet coconut flakes can pack as much as two teaspoons (8 grams) of added sugar," says Saint-Jean. If in doubt, remember that this added sugar = add problems. The excess sugar intake has been demonstrated not only to promote the weight of gain, but also harm your mental health and increase your probability of diabetes and heart disease. Note: Sweet coconut flakes are placed and rubbery (they mix with sugar and partially dried in the production process), expect unculted coconut flakes to have a more difficult texture.

Eating this! advice

"Make sure you look for unsweetened coconut flakes," saint John. Scan the packages at the store carefully and do not trust what the front says. Always check that there is no added sugar by looking at the list of ingredients on the back panel.

You will prevent you from avoiding varieties in a commercial way, which are often loaded with added sugars and preservatives. "Although jams can stir kindly in your night oats and are a practical way to add fruit and softness, they are just another form of refined sugar," says Kotsopoulos. "In fact, up to half a jam portion may consist of nutritious-empty sugar," she adds. While many fruits that build jams such as raspberries and blueberries are rich in vitamin C, the heating process used to create jam is actually bands the product of this essential nutrient.

Eating this! advice

Top your oats during the night with sliced ​​fiber fruits and try to reach some of theBest fruits for weight loss like berries, fisheries and apples. Or, try Kotsopoulos's non-effort recipe for instant jam: crush a few bays and stir in some chia seeds for a fake sugar leg and fiber.

Alternatives of milkCan be rented as healthier cousins ​​from the classic, but it is only when we talk about unsweetened cartons. The reality is as follows: If you add strawberry milk from a cow or almond chocolate milk to your oats, which you really get is sugar. "Many marks of flavored nuts are also sweet with cane sugar, which is often listed as evaporated cane juice. A cup of sweet and flavored nut can contain as two teaspoons of pure sugar", Explains Saint-Jean. Fortified walnut treatments with added proteins (such as rice or pea protein) are correct to use as long as they are unsweetened and will help clutter your oat service.

Eating this! advice

If you want flavored milk, Saint John recommends adding a pure vanilla extract coffee spoon to non-designed walnut lacings. You can also experiment with the addition of cinnamon, unsweetened cocoa powder or maple syrup. And if you are in a hurry, look for unsweetened vanilla almond milk varieties, which are more and more available in the chain supermarkets.

Another seemingly healthy choice that masks like a friend of Dieter, it is best to avoid this night oats completely. "As the water is removed to make dried fruits, you can often eat three to four times more dried fruits than cool before starting to feel full", explains Saint-Jean. "In addition, many dried fruits are drawn up with extra sugar. It is better to opt for whole and sliced ​​fruits to increase satiety", Saint John continues.

Eating this! advice

If you want to add fibers to your night oats but you do not have fresh fruit, try adding a tablespoon of flax seeds on the ground, which has Omega-3 fatty acids in addition to its high fiber content.