10. Instant Oatmeal Packets
Oats have one of the best reputations in the nutrition world, and rightly so: plain oats are high in soluble fibre, which helps slow digestion, supports healthy cholesterol levels, and keeps you feeling full for a long time. The issue isn’t oats themselves, it’s what happens to them in the instant, flavoured packet versions sold for convenience.
To make oats taste like “brown sugar and cinnamon” or “maple and fruit” straight out of a sachet with just hot water added, manufacturers add a substantial amount of sugar directly into the mix. Some flavoured instant oatmeal packets contain more sugar per serving than a bowl of sweetened breakfast cereal, which completely undoes much of the natural benefit that oats would otherwise provide. The oats themselves are also often more finely processed in instant versions than rolled or steel-cut oats, meaning they digest somewhat faster and provide a gentler, though still present, blood sugar benefit compared to the sugar-free versions.
Because “oatmeal” sounds inherently healthy, many people eat these flavoured packets daily under the assumption that they’re making a great choice, without checking the sugar content on the label.
Better choice: Buy plain instant oats, or better yet, rolled or steel-cut oats, and flavour them yourself with fresh fruit, a small drizzle of honey, or a sprinkle of cinnamon, which adds sweetness and flavour without the added sugar load of the pre-flavoured sachets.