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The 'Healthy' Breakfast That's Actually Full Of Sugar (VIDEO)

That's it. You've made the decision: From now on, you're going to eat healthier.

Your new regimen of saying goodbye to sugar and fat begins with breakfast, heralded as the most important meal of the day. But mornings can be hectic, pantries can be sparse and resolve can weaken. In an effort to eat healthier without spending much time in the kitchen, many people reach for the same early-morning staple: apple-cinnamon oatmeal... the instant variety.

It may seem like a safe bet (isn't oatmeal healthy?), but registered dietitian and author of The Everything Glycemic Index Cookbook, LeeAnn Weintraub, says that's not the full story.

"A lot of people believe that they're really doing themselves a favor by eating oatmeal in the morning," she says in the above video from the web series #OWNSHOW. "But... there's a lot of hidden sugar in an oatmeal like this."

Instead of reaching for the pre-made packet of apple and cinnamon, Weintraub suggests an oatmeal alternative that is just as quick and far less sugary.

"Look for plain oatmeals, plain instant oatmeal, and then add your own ingredients to it to flavor it up without the added sugar and additives," she says.

You don't even have to sacrifice your sweet tooth. "I love fresh fruit, like fresh berries, bananas," Weintraub says. "Unsweetened coconut... can add some nice texture. Something like a nut butter or some cinnamon [can] give it some great flavor."

The thought of adding something fatty like nut butter may seem strange for a healthy breakfast, but Weintraub says that it's actually quite beneficial.

"I actually really like the idea of adding nut butter to oatmeal because those healthy fats help balance out the carbohydrates in the oatmeal and keep you full longer after breakfast," she explains. "So, you're not crashing or going for a snack later in the morning."

More: Weintraub explains how to look at ingredient lists on seemingly healthy products like applesauce to see if they are secretly sugary.

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BEFORE YOU GO

  • Whole-wheat crackers, 8
    Up to 12 grams sugar 
<br><br>
Source: <a href="http://www.amazon.com/Eat-Beat-Fat-Health-While-Brand-Name/dp/0345547934?tag=
    bhofack/iStock/360/Getty Images
    Up to 12 grams sugar

    Source: Eat It to Beat It! by David Zinczenko
  • Crispy chicken and spinach salad, prepared in a restaurant
    Up to 13 grams sugar 
<br><br>
Source: <a href="http://www.amazon.com/Eat-Beat-Fat-Health-While-Brand-Name/dp/0345547934?tag=
    TBird59/iStock/360/Getty Images
    Up to 13 grams sugar

    Source: Eat It to Beat It! by David Zinczenko
  • Tomato basil soup, 1 can
    Up to 13-22 grams sugar 
<br><br>
Source: <em><a href="http://www.amazon.com/Eat-Beat-Fat-Health-While-Brand-Name/dp/03455479
    molka/iStock/Thinkstock
    Up to 13-22 grams sugar

    Source: Eat It to Beat It! by David Zinczenko
  • Crunchy broccoli salad, 1/2 cup
    7 grams sugar 
<br><br>
Source: <a href="http://www.kraftrecipes.com/recipes/crunchy-broccoli-salad-154973.aspx" target="_bla
    ElenaFabbrili/iStock/Thinkstock
    7 grams sugar

    Source: Kraft recipes
  • Energy drinks, 8-ounce bottle*
    Up to 21–30 grams 
<br>*Some energy drinks are sold in 16-ounce bottles 
<br><br>
Source: <a href="http://anrcatalog.ucdavis.
    Up to 21–30 grams
    *Some energy drinks are sold in 16-ounce bottles

    Source: University of California, Davis, Department of Nutrition fact sheet
  • Yogurt, single serving-size cup (usually 6 ounces)
    Up to 25–34 grams of sugar 
<br><br>
Source: <em><a href="http://www.amazon.com/Eat-Beat-Fat-Health-While-Brand-Name/dp/03455
    moranaF/iStock/Thinkstock
    Up to 25–34 grams of sugar

    Source: Eat It to Beat It! by David Zinczenko
  • Coleslaw, 2 tablespoons
    Up to 12 grams of sugar 
<br><br>
Source: <em><a href="http://www.amazon.com/Sugar-Has-56-Names-Shoppers-ebook/dp/B00E8OLID2?
    TheMalni/iStock/Thinkstock
    Up to 12 grams of sugar

    Source: Sugar Has 56 Names: A Shopper's Guide, by Robert H. Lustig, MD, MSL
  • Baked beans, 1/2 cup
    11–16 grams of sugar 
<br>
Source: <em><a href="http://www.amazon.com/Sugar-Has-56-Names-Shoppers-ebook/dp/B00E8OLID2?tag=the
    Ju-Lee/iStock/Thinkstock
    11–16 grams of sugar
    Source: Sugar Has 56 Names: A Shopper's Guide, by Robert H. Lustig, MD, MSL
  • Beef jerky, 1 serving
    4–6 grams of sugar 
<br><br>
Source: <em><a href="http://www.amazon.com/Sugar-Has-56-Names-Shoppers-ebook/dp/B00E8OLID2?tag=t
    bhofack2/iStock/Thinkstock
    4–6 grams of sugar

    Source: Sugar Has 56 Names: A Shopper's Guide, by Robert H. Lustig, MD, MSL
  • Vanilla almond milk, 1 cup
    Up to 14 grams of sugar 
<br>(Unsweetened almond milk: 0 grams sugar) 
<br><br>
Source: <em><a href="http://www.amazon.com/Su
    bhofack2/iStock/Thinkstock
    Up to 14 grams of sugar
    (Unsweetened almond milk: 0 grams sugar)

    Source: Sugar Has 56 Names: A Shopper's Guide, by Robert H. Lustig, MD, MSL
  • Hamburger buns, 1 bun
    Up to 3–6 grams 
<br><br>
Source: <em><a href="http://www.amazon.com/Sugar-Has-56-Names-Shoppers-ebook/dp/B00E8OLID2?tag=theh
    sautepl/iStock/Thinkstock
    Up to 3–6 grams

    Source: Sugar Has 56 Names: A Shopper's Guide, by Robert H. Lustig, MD, MSL
  • Teriyaki marinade
    Up to 8 grams sugar 
<br><br>
Source: <em><a href="http://www.amazon.com/Eat-Beat-Fat-Health-While-Brand-Name/dp/0345547934?t
    Svetlana Kolpakova/Hemera/Thinkstock
    Up to 8 grams sugar

    Source: Eat It to Beat It! by David Zinczenko
  • Cereal bars, 1 bar
    12 grams of sugar, on average 
<br><br>
Source: <a href="http://www.amazon.com/Sugar-Has-56-Names-Shoppers-ebook/dp/B00E8OLID
    rzeszutek/iStock/Thinkstock
    12 grams of sugar, on average

    Source: Sugar Has 56 Names: A Shopper's Guide, by Robert H. Lustig, MD, MSL
  • Hot cereal, 1 envelope
    Up to 7–12 grams 
<br><br>
Source: <em><a href="http://www.amazon.com/Sugar-Has-56-Names-Shoppers-ebook/dp/B00E8OLID2?tag=the
    AbbieImages/iStock/Thinkstock
    Up to 7–12 grams

    Source: Sugar Has 56 Names: A Shopper's Guide, by Robert H. Lustig, MD, MSL
  • Dark chocolate, 1 bar
    Up to 16–21 grams 
<br>(You can find dark chocolate with a high percentage of cacao with as little as 5 grams of sugar) 
<br>
    Zakharova_Natalia/iStock/Thinkstock
    Up to 16–21 grams
    (You can find dark chocolate with a high percentage of cacao with as little as 5 grams of sugar)

    Source: Eat It to Beat It! by David Zinczenko