You can sweeten porridge without sugar using fresh or stewed fruits (berries, bananas, apples), spices (cinnamon, nutmeg), natural sweeteners (maple syrup, honey in moderation), nut butters, seeds (chia, sunflower), unsweetened coconut, or even savory options like a dash of salt or a fried egg. For more flavor, try vanilla extract, cocoa powder, lemon zest, or cooked-down dates for natural sweetness.
8 Healthy Ways To Sweeten Oatmeal
Fresh fruit, especially blueberries or bananas, adds a sweet touch. Other tasty additions to porridge include honey, peanut butter, nuts, raisins, baked apples and cinnamon, and even chocolate.
14 delicious heart-healthy porridge ideas
Adding fruit is a great way to sweeten your oats without added sugars. However, if you need a little more sweetness, consider maple syrup, coconut sugar, honey, agave, etc. My go-to way to sweeten oats is to add 1 tablespoon maple syrup per serving of oats.
Spices like cinnamon, nutmeg, or cardamom can dramatically enhance the flavor of oatmeal. Vanilla or almond extracts also bring a subtle sweetness without the need for sugar. These additions not only taste amazing but also provide various health benefits, such as supporting digestion and reducing inflammation.
Eating oatmeal every morning for 30 days boosted energy and improved digestion. It also helped with slight weight loss and overall well-being. The high fiber in oatmeal was key to these benefits.
7 Healthy Ways to Sweeten Your Oatmeal
Porridge is rich in fibre, which supports digestion, lowers cholesterol, and regulates blood sugar. It's packed with antioxidants and essential nutrients like vitamins, iron, and magnesium. Oats are low-calorie, high-protein, and nutrient-dense, making them great for weight loss.
Porridge with toppings
You can have options like nuts, seeds, sultanas, cinnamon, shredded coconut and fresh fruit. Keep nuts and seeds in easy to open containers in the cupboard making the porridge bar easy to set and pack up.
Honey, maple syrup or agave if you fancy a sweet drizzle, or add granulated sugar either at the start of cooking or sprinkled over before serving.
Breakfast: Scrambled eggs with spinach and tomatoes, and a small serving of plain Greek yogurt with a handful of fresh berries. Lunch: Grilled chicken breast with a side salad (lettuce, cucumber, and bell peppers) dressed with olive oil and vinegar. Dinner: Baked salmon with steamed broccoli and quinoa.
Healthy Breakfast Ideas
Roasted tamarillo or stone fruit, fresh fruit such a berries or kiwi fruit, coconut, chopped nuts, bee pollen, freeze dried fruits, a drizzle of honey or pure maple syrup are all amazing options.
One line of reasoning used to argue oats aren't healthy is that eating them can lead to spikes in blood sugar (glucose). This seems to be linked to the rising use of glucose monitors by people who don't have diabetes.
Incorporating proteins and healthy fats like eggs, nut butter, Greek yogurt and nuts will work alongside the oatmeal to help stabilize your blood sugar.
Fastest ways to lose weight usually combine:
The 3-3-3 rule for weight loss is a simple, habit-based method focusing on three key areas: 3 balanced meals a day, 3 bottles (or ~1.5L) of water by 3 PM, and 3 hours of physical activity per week, aiming for consistency over complex diets. It simplifies fat loss by establishing rhythm through consistent eating, adequate hydration to support metabolism, and regular movement, promoting sustainable health without intense calorie counting or restrictive rules, says Five Diamond Fitness and Wellness, Joon Medical Wellness & Aesthetics, and EatingWell.
The only way to lose fat around your middle is to lose overall fat from your body. You can do this by being more active and eating healthy foods. The reason you lose fat when you move more and eat less energy (calories) is because your body uses up more calories than it has creating what's called a 'calorie deficit'.
The healthiest sugar alternatives are whole foods like fresh/frozen fruit (bananas, berries) and fruit purees (unsweetened applesauce) for natural sweetness with nutrients, while Stevia and Monk Fruit extract are excellent zero-calorie choices for blood sugar control. Other options include honey/maple syrup (use sparingly due to calories) or sugar alcohols like xylitol/erythritol, but always check labels and prioritize reducing overall sweetness, notes Johns Hopkins Medicine and Calo Blog.
And if none of those take your fancy, why not try one of the combos below:
Research shows that a daily bowl of oatmeal can reduce your risk of heart disease by lowering your total cholesterol and artery-clogging “bad” cholesterol.
Oats can cause gas and bloating. To minimize side effects, start with a low dose and increase slowly to the desired amount. Your body will get used to oat bran and the side effects will likely go away. When applied to the skin: Lotion containing oat extract is possibly safe to use on the skin.
It is beneficial as long as you eat it in the right quantity. Too much of oats could make you feel uncomfortable and even gain weight. Ideally, only prepare half a cup of dry oats for one time. Have your meal in a small bowl, so that you eat less.