There are tons of ways to dress it up to meet almost any nutritional need.
for 17 g carbs. “It has a lower glycemic index than refined sugar, so it’ll provide quick energy before your run run with a lower chance of blood sugar spikes,” Jones says.You can’t reduce the fiber that’s already in your oats, of course. But you can keep your oatmeal bowl from turning into a total gut bomb by steering clear of fibrous fruits like raspberries, blackberries, apples, or pears, Goodson says.
As for sugar-free ways to still get a flavor boost? “Try spices like cinnamon or nutmeg,” Goodson says. Or switch directions altogether and go savory with flavorings like soy sauce, sriracha, or chopped scallions.Like protein, a healthy dose of fat can make your oatmeal more filling. Just note: The more fat you add, the longer it’ll take for you to digest it—and the more likely it is to mess with your stomach on a run, so save this option for recovery bowls.
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