1. Nutella
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 companyneglects to mention that the first ingredient listed is sugar (there are 21 gramsper 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.
2. Dried Fruit
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.
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3. Brown Sugar
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.
4. Artificial Sweeteners
Just because sugar's outdoesn't mean you should load up your oats with fake sweetenerseither.
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," saysWendy 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."
5. Nothing
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 co*cktails, and other sketchy ingredients," she adds. Instead, pickone of theseproducts with a short and simple ingredients list.
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