If you’re riding a mood and energy rollercoaster every morning, your breakfast could be the culprit. Blood sugar swings are linked to dips in energy and increased risk of anxiety and irritability, according to research. And experts say one popular “healthy” breakfast may be quietly fueling the problem.
Dietitians Say Instant Oatmeal Can Trigger Blood Sugar Spikes
Oatmeal has a health halo for good reason. It’s linked to heart, brain, and gut benefits. But the instant kind, especially flavored or sweetened varieties, can send your blood sugar soaring, said Ashley Koff, RD, a registered dietitian and founder of The Better Nutrition Program, in an interview with Parade.
“There are plain instant oats that only have the carbohydrate from the oats, and then there are instant oats with added sugar or other ingredients like dried fruit that add more carbohydrates,” Koff told Parade. “Added sugar goes straight into the blood as sugar and will elevate your blood sugar levels.”
Sarah Schlichter, MPH, RDN, a registered dietitian and nutrition consultant at Bucket List Tummy, echoed that concern. “Simple carbohydrates, like the added sugar often found in instant oatmeal, increase blood sugar levels more quickly than complex carbohydrates,” Schlichter told Parade. “That rapid increase is followed by a rapid decrease, which can lead to feelings of hunger, fatigue, dizziness, and more.”
How to Eat Oatmeal Without the Crash
Don’t ditch oats entirely, just make them work harder for you. Koff recommended checking labels to find unsweetened instant oats, then adding your own flavor. “Sweeten oatmeal with warming spices like cinnamon or nutmeg, which also provide antioxidants,” she told Parade.
To boost staying power, Koff suggested topping oatmeal with nuts, seeds, or even an egg to add protein and healthy fats, which help keep blood sugar steady. Schlichter recommended nut butter, cocoa powder, or applesauce for natural sweetness.
Overnight Oats Recipe
Another option: prep overnight oats with unsweetened milk or water, plus protein-and fat-rich toppings. That way, you’ll start your day with stable energy instead of a blood sugar spike.
Ingredients
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1 scoop chocolate protein powder
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1–2 Tbsp healthy fats (chia seeds, flaxseeds, or chopped nuts)
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Optional: cinnamon or a few berries for extra flavor
Instructions
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Combine all ingredients in a jar or container. YETI’s Rambler Food Container touts double-wall insulation to keep your oats fresh and chilled until morning.
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Stir well, cover, and refrigerate overnight.
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Enjoy cold straight from the container or warm it up if you prefer.
Starting your day with a balanced bowl doesn’t just steady your blood sugar, it sets the tone for smarter choices all day long. When your energy stays even, it’s easier to power through workouts, meetings, and everything in between.
This story was originally reported by Men’s Fitness on Sep 13, 2025, where it first appeared in the News section. Add Men’s Fitness as a Preferred Source by clicking here.
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