25 Tops Tips to Sweeten Oatmeal without Sugar

Looking for an easy, healthy, and sugar-free breakfast to start your day?  Oatmeal is one of the easiest, most cost-effective, and most delicious breakfast items.  I frequently hear one concern: “How can I sweeten my oats without sugar?

There are many ways to sweeten oats without drowning oatmeal in sugar.  Oatmeal is a fantastic choice for any meal but is most famous as a breakfast.  Many people are interested in a healthy way to sweeten oatmeal and feel that adding white sugar or brown sugar may lessen the health benefits of oatmeal.  The healthiest way to sweeten oatmeal is to find some simple recipes you can quickly make and enjoy in your busy life.

Here is an awesome list of ways to sweeten oatmeal without sugar.  Ultimately the healthy way to sweeten oatmeal is to add flavors and sweetness you enjoy in moderation of course!

Why should we limit sugar in oatmeal?

A diet high in sugar has been linked to unfavorable health conditions.

  • Adds extra calories.
  • Sugar has low nutritional value.
  • May contribute to weight gain.
  • May cause inflammation. 
  • Nerve damage
  • Cardiovascular disease
  • High blood pressure
  • Certain cancer

According to Jessie Carpenter MA, MS, RD, LD, owner of Nutrition Prescription LLC, when considering how much sugar to consume daily, one should look to the newest Dietary Guidelines for Americans.  The Dietary Guidelines advise all Americans 2 years and older to limit added sugars to less than 10% of total calories consumed daily.  The American Heart Association further limits sugar to 6 teaspoons or less for women and 9 teaspoons or less for men. Food labels translate to 24 grams of added sugar or less for women and 36 grams of added sugar for men.

Why should oats be a regular addition to your diet?

Oats are essential for your diet in many ways:

  • It helps lower cholesterol and reduce the risk of heart disease.
  • It contains soluble and insoluble fiber, which can help with bowel regularity.
  • It helps you feel full.
  • Gives long-lasting energy
  • It helps control blood sugar levels
  • It can be prepared in a variety of exciting recipes.
  • It can be an inexpensive meal.
  • A great source of plant-based protein.
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Best types of oats for healthy sweetened oats without sugar

I often get asked what the best types of oats are to eat.  Several types of oats on the market are great for healthy sweeteners for oatmeal.   The types of oats are grout, steel-cut oats, rolled oats, instant oats, and porridge.  Differences and health benefits depend on how the oats are processed. are. The less processed the oats are, the more nutrients and fiber they provide.  The top 3 oats that are recommended are rolled oats or steel-cut oats, or grout. 

Top 25 great additions to sweeten oatmeal without sugar or artificial sweetener

  1. Berries-  Berries are naturally sweet.  It provides an excellent fiber source and adds texture and taste to sometimes bland oatmeal.
  2. Bananas-  Bananas are a great way to sweeten oatmeal.  It contains probiotics, fiber and makes oatmeal taste amazing.
  3. Peaches
  4. Cherries
  5. Chia seeds or chia powder
  6. Flax seeds 
  7. Hemp seeds
  8. Greek yogurt
  9. Regular yogurt
  10. Nut butters-  Almond or peanut butter- Nut butters add flavor, protein, and natural sweetness to oatmeal
  11. Pumpkin puree-  Add some pumpkin pie spices to remind you of a fall treat.
  12. Unsweetened coconut
  13. Cacao nibs
  14. Collagen powder
  15. Cocoa powder
  16. Vanilla extract
  17. Cinnamon
  18. Nutmeg
  19. Pumpkin pie spice
  20. Almond flavoring
  21. Sliced almonds
  22. Sunflower seeds
  23. Eggs
  24. Cheese
  25. Cottage Cheese 

Combine any of the above choices for a unique and flavorful meal!