Protein fills you and keeps you satisfied longer than other nutrients because it takes longer to digest and can suppress hunger hormones. As a result, eating a protein-rich breakfast can curb hunger pangs and prevent mindless snacking later in the day.

But don't just take our word for it—there's research to prove it! One study published in Nutrition Journal found that individuals who ate breakfasts with 30-39 grams of protein consumed fewer calories at lunch than those who ate a low-protein alternative. Similarly, an Obesity study demonstrated that a high-protein breakfast not only prevented fat gain but also led participants to eat fewer calories throughout the day compared to breakfast skippers.

If you're ready to start reaping these impressive benefits, there's no better place to start than at the grocery store. You may be familiar with protein-rich breakfast foods such as eggs, cottage cheese, Greek yogurt, and turkey sausage, but do you know which brands are producing the healthiest versions of each?

We talked to dietitians to get their top recommendations for these store-bought high-protein breakfast items available at your local grocer. Read on to learn about some of the best dietitian-approved, high-protein breakfast foods you can buy, then make sure to check out these 38 High-Protein Breakfast Recipes.

Bob's Red Mill Protein Oats

Oatmeal is a super healthy way to start your morning because of the high fiber content of oats, but if you're looking for a bit more protein, try buying some protein oats like the ones from Bob's Red Mill.

"Bob's Red Mill Protein Oats are made with just one ingredient, and one serving provides 60% more protein vs. ordinary oats," says Lauren Manaker, MS, RDN. "With 10 grams of protein per serving and a whopping 6 grams of fiber, leaning on these oats makes sneaking in extra protein easy-breezy if you are an oatmeal lover."

RELATED: The 10 Healthiest Lean Proteins You Can Eat

Applegate Naturals Uncured Turkey Bacon

Regular pork bacon is high in protein, but it can also be high in saturated fat and sodium, too. For people looking for a healthier option, turkey bacon may be the route to go.

"Lean cuts of turkey bacon or turkey sausage are lower in fat than traditional pork products but still provide a good amount of protein for breakfast," says Mary Sabat MS, RDN, LD. "Just make sure the bacon is nitrate-free and organic, as nitrates are associated with potential health risks such as cancer."

For nitrate-free, high-protein turkey bacon, our dietitians recommend Applegate Naturals Uncured Turkey Bacon.

"This bacon contains 6 grams of protein per serving and it is only made with humanely raised turkey that is never treated with antibiotics," says Manaker.

Red's Turkey Sausage Egg'Wich

Breakfast sandwiches can be a great breakfast to grab when you're in a hurry, and for a healthy, high-protein sandwich option, Manaker recommends Red's Turkey Sausage Egg'Wich.

"With 17 grams of protein per serving, this sandwich uses fluffy cage-free egg patties instead of bread for a keto-friendly spin," says Manaker. "This sandwich also uses a sage-flavored, antibiotic-free turkey sausage patty and real American cheese for a satisfying and convenient breakfast solution."

According to Manaker, a huge bonus of this sandwich is that it's microwavable, "so you can enjoy your breakfast in minutes after heating it properly."

RELATED: 43 Healthy Keto Snack Recipes for Weight Loss

HERO Croissant

It's safe to say you probably don't associate "high-protein breakfast" with buttery pastries like croissants, but HERO Croissants help bring these two worlds together.

"A croissant with 10 grams of protein per serving that actually tastes good? It's true. This croissant is made with ingredients like fava bean protein to create these lower-carb and higher-protein baked goods," says Manaker.

Premier Protein Protein Pancakes

Having microwavable pancakes to enjoy on your craziest mornings that also provide you with a decent amount of protein is something that sounds too good to be true, but Premier Protein Pancakes make it possible.

"These protein pancakes allow you to skip making your own batter and enjoy a flapjack with 15 grams of protein per serving," says Manaker. "In under two minutes, these microwavable pancakes make it easy to enjoy pancakes on busy mornings."

Mason Dixie Pancake Sandwiches

A sausage patty sitting between two mini waffles sounds like it would be a breakfast item to put on our "unhealthy" list, but that's not the case with these Liège Waffle Sandwiches from Mason Dixie Foods. With 10 grams of protein and only 310 calories, this sandwich is the perfect high-protein breakfast. It comes frozen and fully cooked, and after just 80 seconds you'll be able to enjoy this delicious morning meal.

Kodiak Cakes Power Cakes Flapjack & Waffle Mix

It can seem like a daunting task to find a high-protein, nutrient-dense pancake and waffle mix, but Kodiak Cakes makes it easy. Their Flapjack & Waffle Mix carries 15 grams of protein per serving, with only 220 calories and 5 grams of filling fiber—a nutrient that is hard to come by in regular store-bought pancake mix.

Icelandic Provisions Skyr

Just like the yogurt you know and love but even creamier, Skyr is a type of yogurt made from Icelandic cultures that is naturally high in protein and low in sugar.

Manaker specifically loves the Skyr products from Icelandic Provisions, which you can enjoy plain or with one of their flavors like Berry Medley, Pineapple, Key Lime, or Wild Blueberry & Bilberry. We love their plain option because it has only 3 grams of sugar and 17 grams of protein, and it's easy to add your own ingredients for more flavor.

RELATED: 9 Highest-Protein Yogurts on Grocery Store Shelves

Stonyfield Farms 100% Grass Fed Greek Yogurt

For another high-protein, low-sugar yogurt option to start your day, Sabat suggests Stoneyfield Farms 100% Grass Fed Greek Yogurt.

"This yogurt is 100% grass-fed organic, which means the cows only grazed on organic grass (therefore no pesticides) and did not receive GMO grain," says Sabat.

When choosing a yogurt to start your day, Sabat suggests "Opting for plain Greek yogurt to avoid added sugars." Once you have your yogurt, you can add your favorite nuts, nut butter, or protein granola to make yourself a high-protein breakfast.

Fage 0% Greek Yogurt

According to Lisa Young, PhD, RDN, another great pick for those who love some yogurt for breakfast is Fage 0% Greek Yogurt.

Along with providing 16 grams of protein per serving with only 80 calories and zero saturated fat, Young says, "Yogurt provides probiotics beneficial for gut health and helps keep you feeling full and satisfied to reduce overall calorie intake throughout the day."

Nancy's Organic Cottage Cheese

"Cottage cheese is a great source of protein, providing about 14 grams of protein per half-cup serving," says Sabat. "Nancy's Organic Cottage Cheese is the brand to buy because it is not only 100% grass-fed and organic but it adds beneficial bacteria to the yogurt, making it extremely beneficial to gut health."

For breakfast, you can use cottage cheese on toast, in your eggs and omelets, in a breakfast taco, in your oatmeal or overnight oats, or in a bowl with fruit and nuts. Either way, you'll be getting a lean, healthy protein boost.

Friendship 1% Lowfat Cottage Cheese

For another delicious cottage cheese option, Young recommends Friendship Lowfat Cottage Cheese.

"Cottage cheese is a great source of protein," says Young, "and this product offers 15 grams of protein and is rich in calcium to support bone health." She adds that cottage cheese is also "relatively low in calories and rich in nutrients essential for metabolism and overall well-being."

Ezekiel Sprouted Grain Cereal

For those who don't want to ditch their bowl of cereal, Ezekiel Sprouted Grain Cereal is a smart choice.

"This cereal stands out as a healthy high-protein breakfast choice because of its organic ingredients, which include sprouted grains," says Sabat. "The sprouting process enhances nutrient absorption and digestibility while also increasing the cereal's protein content, providing 8 grams per serving. Moreover, the absence of artificial or natural flavors or colors ensures a clean and minimally processed product."

RELATED: 9 Best Healthy Cereals on Grocery Shelves

Eggland's Best Eggs

Eggs are a nutritious way to start your morning, especially when you need that boost of protein. If you're looking for a specific brand you can trust that isn't going to break the bank, Manaker suggests Eggland's Best Eggs.

"Each large Eggland's Best egg contains 6 grams of protein, and they have 6 times more vitamin D compared to ordinary eggs, and they are a natural source of a slew of micronutrients, including vitamin B12 and choline," says Manaker. "These eggs can be used for various breakfast dishes, like an omelet, a scramble, and so much more."

Horizon Organic Grassfed Milk

Whether it's in your oatmeal, a bowl of cereal, or a glass, starting your day with milk can help you increase your protein intake. But as with many food and drink products, finding brands you can trust is key, especially brands who are honest about where their products are being sourced.

When it comes to milk, Sabat always chooses Horizon Organic Grassfed Milk. "With Horizon Organic Grassfed Milk, the cows are pasture-raised on 100% grass with no GMOs, hormones, or antibiotics ever."

Garden of Life Protein Powder

Protein powder can be an easy way to sneak in some protein in the morning. You can put it in a shake, smoothie, bowl of oatmeal, or even in your pancake and waffle mix.

A protein powder that Sabat loves is Garden of Life Protein Powder, which she says "offers an excellent choice for a high-protein breakfast due to its diverse blend of organic protein sources like pea protein, sprouted brown rice protein, and various sprouts such as quinoa, chia seed, and sunflower seeds." She says "This comprehensive protein blend provides a complete amino acid profile necessary for muscle repair and growth, making it ideal for supporting a healthy breakfast regimen."

Artisana Nut Butters

Nut butter is a protein-rich topping for your toast, oatmeal, yogurt, or overnight oats. Sabat suggests Artisina Nut Butters, specifically their Almond Butter, which offers 7 grams of protein per serving.

"Peanut butter, almond butter, or other nut butters are rich in protein and healthy fats," says Sabat. "Spread them on whole grain toast or add them to smoothies for a protein boost."

RELATED: 36 Best Vegan Proteins To Crush Cravings & Feel Full

Nasoya Organic Tofu

To some, tofu may not seem like much of a breakfast food, but for those looking for plant-based proteins to eat in the morning, tofu is the perfect choice. This soy-based product is a complete protein, "usually with about 10 grams of protein per half-cup serving, that you can use in breakfast scrambles, smoothies, or sandwiches," says Sabat.

For a trustworthy organic brand to try for breakfast, Sabat recommends Nasoya Organic Tofu.

MUSH Overnight Oats, PB&J

If you want a high-protein breakfast option that's ready to grab and go, you have to check out MUSH's overnight oats. Made with only seven ingredients—such as oats, peanuts, strawberries, and dates—this is a whole-food-based breakfast that delivers an impressive 10 grams of protein with a nostalgic flavor combination.

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The post 19 Best High-Protein Breakfast Items on Grocery Shelves appeared first on Eat This Not That.

How we identified the highest-quality green teas:

According to Mary Sabat MS, RDN, LD, there are a few things you can look for when searching for the best green teas. To ensure your tea is of the highest quality, she says to:

• Look for organic certification to avoid pesticides and other harmful chemicals.
• Check the ingredients list to ensure there are no natural or artificial flavors added.
• Opt for whole-leaf tea, which can retain more nutrients and flavor than broken leaves or dust.
• Choose unbleached teabags to avoid potential chemical contamination from the bleaching process.

You can still get the health benefits from teas that may not meet all of these criteria, but Sabat ensures that following these guidelines will give you the safest, highest-quality green tea. For examples of trustworthy green tea brands to buy, we've put together a list of 10 high-quality green teas. Read on, then check out the 11 Highest Quality Teas on Grocery Shelves for varieties outside of just green tea.

DAVIDsTEA Organic Ceremonial Matcha

This Organic Ceremonial Matcha from DAVIDsTEA is about as clean as it can get. It is certified organic and made from the highest quality Tencha leaves from Nishio, Japan, and it's so pure that you'll find nothing in this container except for fine, stone-ground matcha powder.

DAVIDsTEA has over 15 types of matcha powders and green tea leaves, so green tea lovers can surely find the best variety for their preferences.

RELATED: 6 Best Teas To Boost Metabolism and Lose Weight

Rishi Sencha

Rishi's Sencha green tea is made from two tea bush cultivars—Saemidori and Okumidori—that are harvested from organic Japanese farms. Rishi sources all of its teas directly from farmers, guaranteeing quality and traceability.

This tea is made with the "Chumushi" process, which steams the green tea leaves for a moderate amount of time, bringing out the bold, umami flavors of the Sencha. All of Rishi's teas are USDA-certified organic and the sachets are biodegradable and plant-based.

Numi Green Tea

"Plain and simple, Numi Green Tea is nothing but organic, loose-leaf tea," says Sabat. "There are no additives or flavors but the tea itself is said to have a full-bodied, rich flavor."

When looking for green teas, you can choose from their Gunpowder Green, which is their regular green tea rolled into pearls, or their Jasmine Tea, which comes in leaf or pearl form. Either way, you're getting a high-quality green tea.

RELATED: Here's How Much Green Tea You Should Drink Every Day To Lose Weight

Yogi Green Tea Super Antioxidant

"Yogi Green Tea Super Antioxidant Tea is crafted to deliver a potent blend of antioxidants, promoting overall health and vitality," says Sabat. "This unique infusion combines Green Tea with Grapeseed Extract and harnesses their natural antioxidant properties for enhanced well-being."

This tea is also infused with organic lemongrass, licorice, and jasmine green tea. Sabat adds, "With additional organic ingredients like Alfalfa, Burdock, and Dandelion roots, this tea provides comprehensive support for detoxification and rejuvenation."

RELATED: Here's How Many Cups of Tea You Should Drink Daily To Slow Aging

Traditional Medicinals Green Teas

You can trust Traditional Medicinals as a tea company that sources "only organic, high-quality teas without any artificial or natural flavors and ensures that their teas maintain purity and authenticity," says Sabat.

And if you're looking for green tea specifically, they have a variety to choose from like Matcha, Lemongrass, Ginger, Peppermint, and Dandelion. Sabat says, "With Traditional Medicinals, consumers can trust that every sip of their green tea contributes to their overall health and well-being."

The Republic of Tea Organic Detox SuperGreen Tea Bags

Another shining green tea is the Organic Detox SuperGreen Tea from the Republic of Tea, which is a blend of Japanese matcha, green tea, chlorella, green apple, and mint.

"Unlike traditional green tea, where the leaves are steeped in hot water and then discarded, matcha involves finely ground green tea leaves that are whisked directly into water, creating a vibrant green beverage," says Sabat. "Not only is this matcha tea from Republic of Tea itself organic, but the unbleached tea bags ensure no harmful chemicals leach into the brew during steeping," says Sabat.

Sabat also notes that "Packed with the antioxidant power of matcha and chlorella, this blend offers a myriad of health benefits, including detoxification and digestive support."

RELATED: 6 Teas That Burn Belly Fat

Pukka Supreme Matcha Green Tea

Pukka is another trustworthy tea company selling sustainably sourced, organic tea bags and loose-leaf teas that come from "practitioner-grade" herbs.

We love their Supreme Matcha Green Tea, which is a blend of matcha powder and three different types of green tea leaves, giving you as much antioxidant-rich green tea as possible in one cup. Pukka also offers a Lean Matcha Green Tea, which is made with cinnamon, oolong, and fennel, and a Clean Matcha Green Tea, made with dandelion, fennel, licorice, and lemon myrtle.

Four Sigmatic Matcha

For something a little different, we love the Matcha Latte Mix from Four Sigmatic.

"Featuring dairy-free organic coconut powder and organic matcha tea, this matcha latte mix presents a creamy texture and a rich, authentic flavor," says Sabat. "Additionally, the inclusion of organic lion's mane and moringa powder adds health-enhancing properties, enriching the latte with vital nutrients."

Sabat also adds, "With low sugar and caffeine content, this latte provides a guilt-free indulgence while offering a boost of energy and focus."

Mighty Leaf

Another trustworthy green tea that Sabat recommends is the Organic Green Dragon from Mighty Leaf.

"Longjing Dragonwell green tea, cultivated organically and prepared using traditional wok-firing techniques, presents a distinct chestnut-like taste and an enchanting fragrance, making it an excellent option for those who appreciate flavorful green teas and value organic farming practices," says Sabat.

If you're more into teas with a bit of flavor, you can try one of their other green tea varieties like their Spring Jasmine, Marrakesh Mint, or Green Tea Tropical.

Leaves of Leisure Bath Time Tea

A high-quality green tea you can drink as you're winding down for the night, Leaves of Leisure Bath Time Tea is everything you could want in a nighttime beverage. It's made with green tea, lemongrass, tangerine, rosemary, and sage leaves, and all of its ingredients are sourced from China, India, Turkey, and Thailand.

Every variety of tea from Leaves of Leisure is certified organic, vegan, kosher, part of the Ethical Tea Partnership, and are completely free of any additives.

RELATED: 7 Best Teas To Drink for a Longer Life

Whole Foods Organic Green Tea

For a simple green tea bag that you can trust, we love the Whole Foods Organic Green Tea. It's certified USDA organic, non-GMO, kosher, and vegan, and there are no other ingredients except for the organic green tea leaves. This tea also has a Rainforest Alliance certification, meaning it's a sustainably sourced product you can feel good about consuming.

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The post The 11 Highest-Quality Green Teas On Grocery Shelves appeared first on Eat This Not That.

The purpose of snacking is to satisfy your hunger in between meals, giving your body a nutrient-dense pick-me-up during the morning or afternoon hours. Eating protein-heavy snacks can reduce hunger levels and appetite, and those that are heavy on fiber can fill you up by slowing down the rate of digestion. When you opt for snack items that don't come with enough fiber or protein, more often than not,  you're left hungry and unsatisfied, which not only defeats the purpose of snacking in the first place but can also ultimately trigger overeating. In addition to lacking fiber and protein, many unhealthy snacks may also contain lots of sodium and added sugars, which we all know can be a disservice to your body, especially when consumed in excess. But what are some of the unhealthiest snacks you'd commonly find at the grocery store and are better off avoiding?

Ensuring your snack breaks leave you satisfied and with a full, happy belly means also knowing how to identify and weed out the unhealthiest ones that you'll want to limit if not completely avoid. Read on to find out which unhealthy snacks we believe aren't worth your time or digestive energy—then, for some healthier snack inspiration, check out 50 Healthiest Weight Loss Snacks on Grocery Shelves.

Cheetos Flamin' Hot Tangy Chili Fusion

In looking at the nutrition information, these Cheetos Flamin' Hot Tangy Chili Fusion snacks may not seem all that bad at first, but after a closer look at their ingredients list, you'll see that this cheesy snack uses Red 40 Lake and Yellow 5 Lake, two dyes that were mentioned previously as having adverse health outcomes linked to them.

Not to mention that even without these artificial colorings, you're still consuming a snack that has barely any fiber or protein, which we know by now just won't cut it when it comes to finding a satiating, filling snack.

Ritz Bits Cheese Sandwich Crackers

"These little sandwich snacks barely contain any protein and are lacking fiber," says Lisa Young, Ph.D., RDN, author of Finally Full, Finally Slim and member of our Medical Expert Board. "This makes it a very low-protein and low-fiber snack while being high in fat." In other words, it won't fill you up or leave you genuinely satisfied.

RELATED: 16 Healthy Store-Bought Crackers, According to Dietitians

Snyder's Hot Buffalo Wing Pretzel Pieces

If you're craving a salty pretzel snack, you may want to steer clear of Snyder's Hot Buffalo Wing Pretzel Pieces. "Choosing this snack would be the opposite of choosing a nutrient-dense one," says Young. "These are very low in protein and fiber, which helps to keep you full and satiated for longer periods. Moreover, these pretzel bites are also relatively high in fat, with 3 grams being from the saturated kind."

Kellogg's Frosted Strawberry Poptarts

"Pop-Tarts have been around for a while and are a popular breakfast choice for individuals who are short on time," says Young. "However, this is one of the worst snack choices you can make in terms of your health." Not only is this snack high in sodium and low in fiber and protein, but Young adds that "Kellogg's Pop-Tarts contain ultra-processed ingredients such as soybean oil and refined flour, and contain three different types of sugar: refined white sugar, corn syrup, and high-fructose corn syrup."

Doritos Nacho Cheese

A classic favorite among many, Doritos Nachos Cheese chips are better eaten in moderation, as they'll fill you up on sodium and little to no nutrients at all. "Doritos are typically high in calories, fat, and sodium, and the Nacho Cheese flavor specifically contains artificial flavors and preservatives," says Mary Sabat MS, RDN, LD.

Fritos Chili Cheese Corn Chips

You guessed it, only 2 grams of protein and 1 gram of fiber puts this snack on our list of unhealthy, non-filling snacks. Beyond just the lack of nutrients, Fritos Chili Cheese Corn Chips also lists maltodextrin as one of its first few ingredients. This additive can be found in many ultra-processed foods and has been linked to negatively altering your gut microbiome.

RELATED: 9 Healthiest Snacks You Can Buy at Costco Right Now

Gushers

Although Gushers will quickly satisfy a sweet tooth, this nostalgic treat has 10 grams of added sugar and zero grams of fiber or protein, meaning it won't fill you up in the slightest.

This snack food also uses artificial dyes like Red 40, Blue 1, and Yellow 5 & 6. These dyes have been linked to neurobehavioral complications in children, and long-term consumption of Red 40 has recently been linked to ulcerative colitis—chronic inflammation of the colon. In other words, it's best to stay away from these artificial dyes when you can.

Little Debbie Double Decker Oatmeal Creme Pies

Little Debbie Oatmeal Creme Pies are already infamous for being a delicious snack loaded with sugar, but their "Double Decker" Oatmeal Creme Pies are even worse. Loaded with a massive 40 grams of added sugar and only 2 grams of fiber to help slow digestion, this snack can quickly spike your blood sugar and leave you still feeling hungry.

Another thing to consider with this handheld sweet treat is that it's fairly high in saturated fat at 9 grams per serving. The American Heart Association (AHA) recommends limiting your consumption to around 13 grams for better heart health, but snacks like these get you close to your limit without factoring in the rest of the food you'll eat during the day.

Hot Pockets

"Hot Pockets are convenient, but [they] typically contain processed meats, refined grains, high levels of sodium, and unhealthy fats," says Sabat.

Even though these items are often enjoyed as a midday snack, they are loaded with saturated fat and 660 milligrams of sodium, which is almost 30% of your recommended sodium limit for an entire day.

Hostess Twinkies

No one should be surprised to see Twinkies on our list, as these sugar bombs are a notoriously unhealthy snack choice.

"Twinkies contain partially hydrogenated oils, which are a source of trans fats, and they lack nutritional value," says Sabat.

These processed cakes also come with a whopping 32 grams of added sugar and absolutely no fiber to help slow down your body's absorption of the sugar. This can cause spikes in your blood sugar, and the lack of protein will leave you feeling hungry and craving more.

Little Debbie Chocolate Chip Mini Muffins

As we mentioned previously, snacks that are lacking in fiber and protein won't keep you feeling satisfied until your next meal, and these Chocolate Chip Mini Muffins from Little Debbie are the perfect example of this. Of course, this sweet treat will taste delicious, but you'll still feel hungry after snacking on it.

RELATED: 5 Healthiest Muffins at the Grocery Store—and 6 To Avoid

Lay's Sour Cream & Onion Chips

Another tempting snack to munch on for those who love a savory midafternoon break, but these Lay's Sour Cream & Onion Chips just won't do the job of providing a healthy snack. With only 1 gram of fiber and 2 grams of protein, you'll be left wanting more every time.

RELATED: The Unhealthiest Chips, According to Dietitians

Grandma's Chocolate Brownie Cookies

A classic vending machine snack that many of us remember from childhood, Grandma's Chocolate Brownie Cookies provide a hefty amount of calories and added sugar. Another tricky characteristic of this snack is that a serving size is only one cookie but each package comes with two, making it significantly harder to stick to a serving.

Entenmenn's Plain Glazed Donut Holes

If you prefer a sweet snack over savory, you may love the sound of a few donut holes to satisfy the sugar cravings. When the sweet tooth hits, however, we suggest steering clear of snacks like Entenmenn's Plain Glazed Donut Holes. In just one serving of four donut holes you're getting 18 grams of sugar and zero grams of fiber, so this snack is likely to spike your blood sugar. It also doesn't contain enough fiber or protein to help it stick, so you'll be left just as hungry as before.

Snack Pack Chocolate Vanilla Pudding

"The Snack Pack Pudding is definitely a snack to leave in the grocery store and avoid bringing home, as it contains a plethora of unclean and highly processed ingredients," says Young. "This item is also a very low-protein, low-fiber, and high-sugar snack, and foods that don't have a lot of protein or fiber contribute to hunger, as they don't contain many—if any nutrients at all." Young also adds that "this pudding snack contains processed oils such as palm oil, which is 50% saturated fat."

Nutella

Most everyone loves a spoonful (or three) of Nutella, but this is considered one of the most unhealthy snacks due to its extremely high sugar content in such a small serving size. "This chocolate hazelnut spread is made mostly with sugar and palm oil, which is extremely processed," says Young. "A one-tablespoon serving of Nutella is about 21 grams of sugar, and the protein and fiber content is very low, which is the opposite of a fulfilling snack." The problem with Nutella is that because it's tasty yet devoid of significant nutritional value is because it's difficult to limit yourself to a serving size—before long, the whole jar is gone.

Oreos

"Each Oreo cookie contains a significant amount of refined sugar, contributing to potential health issues such as weight gain, diabetes, and tooth decay," says Trista Best, MPH, RD, LD at Balance One Supplements. "Additionally, Oreos are made with partially hydrogenated oils, which are a source of trans fats known to increase the risk of heart disease, and high-fructose corn syrup, an artificial sweetener that has been linked to various health problems when consumed in excess."

Cheetos

Another popular snack to be wary of is classic Cheetos Puffs, an item full of cheesy flavor—yet incredibly low in fiber and protein.

"Cheetos are considered one of the most unhealthy snacks primarily due to their unhealthy fats, sodium, and artificial additives," says Best. Unfortunately, regularly eating snacks high in sodium can elevate your daily sodium intake, which in turn can lead to "increased blood pressure and increased risk of heart problems," she adds.

Chips Ahoy! Original Chocolate Chip Cookies

A classic chocolate chip cookie is certainly a comforting snack, but you're better off ditching this sugary item that will ultimately leave you feeling hungrier and with more cravings.

"Chips Ahoy! Chocolate Chip Cookies are considered an unhealthy snack, largely due to their high sugar and unhealthy fat content, as well as their ingredient list, which includes partially hydrogenated oils—a source of trans fats," says Best. "Ultimately, consuming these cookies in moderation is recommended to minimize the negative health effects associated with their ingredients."

Crunchy Cheetos

Similar to the puffy kind, Cheetos Crunchy Cheese-Flavored Snacks also make the list of unhealthy snacks because they're high in sodium and very low in fiber and protein.

"They're also high in calories and artificial additives, which have been associated with adverse health effects," adds Sabat. For instance, they contain Yellow Dye 6, which has been found to potentially contain cancer-causing contaminants.

Lay's Classic Potato Chips

When you're craving a salty snack, there's nothing like opening a fresh bag of Lay's Classic Potato Chips. Unfortunately, these may not be your best choice, as only 15 chips will give you 10 grams of fat, no fiber, and hardly any protein.

"These chips are also loaded with sodium, which can contribute to high blood pressure and other health issues when consumed in excess," says Sabat.

RELATED: 6 Healthiest Potato Chips—and 4 To Avoid, According to Dietitians

Hostess HoHos

These nostalgic chocolate cake treats provide the same complications as the Little Debbie snacks. Hostess HoHos have 40 grams of sugar per serving with hardly any fiber or protein to back them up, as well as your daily limit of saturated fat in one snack.

Hostess Apple Pie

You can probably spot the pattern by now: ultra-processed sweet treats like the ones from Little Debbie or Hostess are more often than not going to be considered "unhealthy snacks" because of their high added sugar content and low levels of protein and fiber. Snacks like these Hostess Apple Pie fit the bill and won't satisfy your hunger and cravings in the way a healthy, nutrient-dense snack can.

RELATED: 10 Unhealthiest Store-Bought Cookie Doughs To Avoid

Lay's Barbecue Potato Chips

If you're a fan of the Barbecue flavor of Lay's potato chips, be warned that although this snack is delicious, it won't do anything for your health goals. For a small serving size of only 15 chips, it still packs in 150 calories, 1.5 grams of saturated fat, and 150 milligrams of sodium. With a tiny amount of fiber and protein, it definitely won't leave you feeling satisfied, meaning you'll either eat far beyond the portion size or grab an additional snack anyway.

Keebler E.L. Fudge Elfwich

Whether it's crackers or sweet treats, the Keebler elves are known for delivering delicious snacks. However, these elves won't help you in terms of nutrition, especially with the E.L. Fudge Elfwiches. At first glance, the nutrition facts may not seem all that terrible, but the serving size only includes two small cookies, and how can that possibly be a satisfying snack? Most people will end up eating a few serving sizes of this snack, which will cause them to rack up their added sugar, saturated fat, and sodium content.

Orville Redenbacher's Pour Over Movie Theater Butter Popcorn

Popcorn is an obvious choice for movie night snacks, especially the microwavable kind that can be ready in seconds. However, some options are worse than others when it comes to nutritional value (or lack thereof), and Orville Redenbacher's Pour Over Movie Theater Butter is one of the worst. Popcorn has the potential to be a healthy snack, but this particular item comes packed with 330 milligrams of sodium and 4.5 grams of saturated fat, leaving you no wiggle room to overindulge.

RELATED: 11 Healthiest Microwave Popcorn Brands—and 7 You Should Avoid

Clif Bar Chocolate Brownie

The tricky thing about Clif Bars is that they're advertised as protein bars you can eat as a snack, but since they're loaded up with sugar, they're really only helpful if you're going to have an intense workout. But if you're just looking for a protein-heavy snack for your midday work break, you'll want to choose something much lower in sugar and sodium.

RELATED: 10 Unhealthiest Protein Bars To Avoid

Starburst Gummies

Those in the mood for a sweet snack they can pop in their mouth may be tempted by Starburst Gummies, but with a teeny tiny serving size of only 7 pieces, you're still loading your body up with 18 grams of sugar and only a single gram of protein, meaning you'll be hungrier and have even more cravings than when before you started.

Nutrigrain Strawberry

Nutrigrain Bars can be a bit of a disappointment because they're often marketed as a tasty granola bar you can enjoy as a snack. But with 12 grams of sugar, along with only one gram of fiber and two grams of protein, nothing about this bar will leave you feeling satiated, not to mention the epic novel-length ingredient list, which includes preservatives, corn syrup, and other additives.

Little Debbie Nutty Buddy Snack Bar

We had to throw one Little Debbie snack on this list, although most of their items could certainly be placed under the label of unhealthy snacks. The Nutty Buddy bars come with a whopping 9 grams of saturated fat and 22 grams of sugar, and even though these bars are filed under "snack bars" on the Little Debbie website, these nutrition facts scream nothing but a glorified dessert on the go.

This story has been updated since its original publish date to include additional entries and remove outdated information.

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But what makes a chili recipe good for weight loss? Healthy chili recipes should contain a high protein and fiber content while being low in calories. This nutrient trifecta is key to helping you lose weight: protein increases satiety and builds lean muscle mass, fiber improves gut health (which has been linked to better weight management), and low-calorie meals can help you reach a calorie deficit.

To help you find your new favorite chili for weight loss, we curated a collection of 25 recipes that tick off these crucial boxes. From classic renditions to bold and innovative twists, each chili recipe promises both flavor and nutrition. Read on, then check out the 17 Best Soups for Weight Loss.

Turkey Chili

You can still have a perfectly healthy bowl of chili with ground beef, but using turkey instead—like in this simple Turkey Chili recipe—helps you keep the protein levels high while significantly lowering the calorie and fat content.

Get our recipe for Turkey Chili.

RELATED: 10 Best & Worst Canned Chilis, According to Dietitians

Smokey Crock-Pot Chili

We love how much flavor this Smoky Crock-Pot Chili packs into one meal, using ingredients like chuck roast or sirloin, onions, garlic, chipotle peppers, cumin, pinto beans, and your choice of an IPA or stout beer. Even though it's packed full of tasty ingredients, each serving has only 250 calories and tons of protein to keep you feeling full.

Get our recipe for Smoky Crock-Pot Chili.

Slow Cooker Pumpkin Chicken Chili

You don't have to wait until fall hits again to enjoy this Pumpkin Chicken Chili. Made with canned pumpkin, boneless chicken thighs, chickpeas, and plenty of vegetables, this chili packs in 28 grams of protein and 6 grams of fiber per serving.

Get our recipe for Slow Cooker Pumpkin Chicken Chili.

Easy Chili and DIY Chili Powder

You feel too intimidated to imagine making your own chili powder, but fear not! This recipe is super simple and tastes so good you'll never want to go back to the store-bought bottles. Add the homemade powder to nutritious ingredients like pinto beans, chuck roast, onions, tomatoes, and peppers, and you'll have a tasty bowl of chili to help you in your weight loss goals.

Get our recipe for Easy Chili and DIY Chili Powder.

RELATED: 17 Best Soup Recipes For Weight Loss

Crock-Pot Vegetarian Chili

If you want a vegetarian chili option that has no meat but still plenty of protein, this recipe is a great choice. With ingredients like black beans, kidney beans, corn, and sweet potatoes, you'll also get a boost of filling fiber, too.

Get our recipe for Crock-Pot Vegetarian Chili.

Copycat Wendy's Chili

If you're a lover of Wendy's Chili but want to avoid the almost 1,000 milligrams of sodium or a long list of preservatives, or you just don't want to leave the house, you can make your own copycat version with this recipe!

Get our recipe for Copycat Wendy's Chili.

Instant Pot Chili

This is a classic chili recipe made in an instant pot, so you can save yourself time and energy while making a nutrient-dense meal that can fit your weight loss goals. It calls for ground beef, but you can make it vegetarian by replacing the beef with kidney or pinto beans.

Get our recipe for Instant Pot Chili.

RELATED: 45+ Best Cozy Casserole Recipes for Weight Loss

Pumpkin Mole Chili

This chili has the classic mole flavors you love but with a pumpkin twist! Using cocoa powder, green chiles, canned pumpkin, pinto or black beans, tomatoes, and ground beef, you'll have a hearty bowl of filling chili packed with unique flavors.

Get our recipe for Pumpkin Mole Chili.

Jalapeño Sweet Potato Chicken Chili

With 30 grams of protein, 9 grams of fiber, and only 337 calories in each serving, this bowl of chili is the perfect weight-loss recipe. The use of sweet potatoes, beans, tomatoes, chili powder, and jalapeños gives every bite a punch of flavor.

Get the recipe from Pinch of Yum.

Slow Cooker Chicken Chile Verde

If you're a fan of salsa verde, this recipe is for you. Made with your salsa verde favorites like poblano peppers, jalapeños, diced chili peppers, and cilantro, this bowl of chili will satisfy your cravings and have you coming back for more. And the even better news? It has only 300 calories but is packed with over 30 grams of protein in every serving.

Get the recipe from Ambitious Kitchen. 

The Best Healthy Turkey Chili

This healthy turkey chili recipe from Ambitious Kitchen includes lots of veggies—including red bell pepper, corn, onion, and crushed tomatoes. And you get tons of protein from 99% lean ground turkey and kidney beans.

Get the recipe from Ambitious Kitchen.

Sweet Potato Chili

Looking for a yummy vegetarian chili recipe? Make this one from Chocolate Covered Katie, which calls for sweet potatoes, zucchini, tomatoes, onions, and black beans. The best part? It cooks in just 20 minutes.

Get the recipe from Chocolate Covered Katie.

Easy Homemade Beef Chili

You can still make chili with ground beef and achieve your weight loss goals. This one from Healthy Fitness Meals calls for lean ground beef and gets tons of flavor from chipotle peppers in adobo sauce, paprika, and cayenne pepper. Plus it has extra veggies with two bell peppers.

Get the recipe from Healthy Fitness Meals.

RELATED: 15 Best Low-Sodium Canned Soups

White Chicken Chili

Not all chilis have to be tomato-based. This white chicken chili from Well Plated by Erin calls for chicken breast and white beans (such as Great Northern, cannellini, or white kidney beans) will give you lots of protein and fiber to keep you full.

Get the recipe from Well Plated by Erin.

Low-Calorie, Almost Fat-Free Vegetable Chili

If you are watching your calorie and fat intake, this low-calorie vegetable chili recipe from The Spruce Eats is also almost fat-free. It has red bell pepper, green bell pepper, corn, carrot, and kidney beans, with a bit of soy sauce for extra umami flavor.

Get the recipe from The Spruce Eats.

Butternut Squash Turkey Chili

Fall is the season for butternut squash, so it's a great ingredient that is the center of this healthy chili from Chew Out Loud. Together with bell peppers, turkey, 7 cloves of garlic (you read that right!), black beans, and more, it's the perfect dish for a chilly autumn night.

Get the recipe from Chew Out Loud.

RELATED: 23 Easy Weight-Loss Meal Prep Recipes

Sweet Potato Turkey Chili

This sweet potato chili gets inspiration from Mexican flavors, with ingredients like black beans, corn, sweet potatoes, and lots of spices. The most surprising? Cinnamon!

Get the recipe from Evolving Table.

Healthy Spicy Beef and Black Bean Chili

If prepared as instructed, this beef chili only has 298 calories per serving. Made by The Girl Who Ate Everything, it calls for ground sirloin or beef, a packet of taco seasoning (easy!), black beans, and corn.

Get the recipe from The Girl Who Ate Everything.

Homemade Vegetarian Chili

This veggie and bean chili recipe by Cookie + Kate is full of flavor. It has two kinds of beans (pinto and black), as well as loads of veggies like celery, carrots, red onion, and red bell pepper. And it gets a tangy kick at the end thanks to sherry vinegar (or lime juice).

Get the recipe from Cookie and Kate.

Healthy Buffalo Chicken White Chili

If you need a buffalo chicken fix, you can get it in this bowl of chili from Delicious on a Dime. With ingredients like celery, onion, Frank's Red Hot Sauce, and a homemade ranch dressing addition, your tastebuds will be totally satisfied.

Get the recipe from Delicious on a Dime.

RELATED: 21 Best Healthy Slow Cooker Recipes for Weight Loss

Vegan Black Bean Chili

Short on time? This healthy vegan chili from Midwest Foodie takes just 15 minutes to make. It has black beans and split red lentils, which are known to cook quickly.

Get the recipe from Midwest Foodie.

Butternut Squash Chili with Beef and Beans

Craving a non-traditional beef chili? This beef and butternut chili from Julia's Album also contains corn, green bell peppers, kidney beans, and canned tomatoes.

Get the recipe from Julia's Album.

Healthy White Bean Chicken Chili

This low-sodium chicken broth-based white bean chicken chili has lots of cannellini beans, corn, and green chiles. Created by Eating Bird Food, you can make it spicier by adding fresh jalapeno slices and extra chili powder.

Get the recipe from Eating Bird Food.

RELATED: 12 Best & Worst Canned Soups

Easy Three Bean Vegan Chili

This easy three-bean chili recipe from The Simple Veganista is vegan and loaded with fiber from kidney beans, black beans, and pinto beans. It also gets a deeper flavor from cocoa powder (yes, the same thing in chocolate!) and chipotle powder.

Get the recipe from The Simple Veganista.

Ground Chicken Chili

This chili recipe from This Healthy Table calls for ground chicken. Rather than being a white chicken chili, it has a tomato base—as well as two types of beans (black and pinto).

Get the recipe from This Healthy Table.

This story has been updated since its original publish date to include additional entries and remove outdated information

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While we're not suggesting you give up your favorite sugary coffees forever, it's important to be mindful of the health implications. Making these super sweet Dunkin' drinks your go-to daily coffee can contribute to various health issues linked to excessive sugar intake, including cardiovascular disease, type 2 diabetes, and certain cancers. And there are short-term issues, too, such as spikes in blood sugar, depletion of energy, and more sugar cravings.

So, how much added sugar is too much? The American Heart Association recommends women consume less than 25 grams per day and men less than 36 grams. Unfortunately, many Dunkin' drinks exceed these guidelines, with some beverages doubling and even tripling these amounts.

It may feel impossible to stick to your health goals when you're faced with so many options at Dunkin', but we promise it's not! To help you make informed choices, we've created a comprehensive guide ranking every drink on the Dunkin' menu by sugar content and categorized them by category (cold brew, hot coffee, iced latte, etc.).

Many of the drinks on the menu offer multiple choices of milk—usually whole, skim, cream, almond, or oat, and most of the drinks are offered in small, medium, or large sizes. To keep our list as uniform as possible across the board, we defaulted to ranking the medium-sized drinks made with whole milk when applicable.

Read on to learn more about the sugar content of your favorite Dunkin' drinks, then check out The Best & Worst Foods on Dunkin's Menu, According to RDs.

Cold Brew Coffee

Dunkin' Cold Brew is for those who love cooling off to a sip of bold, flavorful coffee. To make it, the coffee beans are steeped in cold water for 12 hours or more, which brings out the flavor and smoothness you may not get from a regular iced coffee.

You can order your cold brew in a variety of different ways at Dunkin', ranging from totally black to one of their signature flavors topped with Sweet Cold Foam. To keep your sugar intake at bay but still enjoy a sweet and creamy treat, we suggest ordering something like their Vanilla Cream Cold Brew or Nitro Cold Brew with Sweet Cold Foam. On the other hand, the most sugary option they have is their Caramel Cold Brew with Sweet Cold Foam, which has a staggering 49 grams of sugar in each cup.

Here is a closer look at the two cold brews that contain the most sugar—ranked from least to most.

Cold Brew Coffee with Cream and Sugar: 27 grams

At first glance, you may assume that a simple cup of cold brew with cream and sugar wouldn't be all that bad when it comes to nutrition, but Dunkin' isn't just putting a "pinch" of sugar in their brew. In a medium size, you'll be getting 27 grams of added sugar—almost an entire day's worth.

The Highest Sugar Cold Brew is…the Caramel Cold Brew with Sweet Cold Foam: 49 grams

We love a delicious cold brew with sweet cold foam because it mimics the fluffiness you'd get from a steamed milk coffee but in iced form! Unfortunately, picking the Caramel Cold Brew with Sweet Cold Foam from Dunkin' will double your recommended daily amount of added sugar with a whopping 49 grams.

RELATED: 9 Healthy Dunkin' Breakfasts That Dietitians Order

Coolattas & Refreshers

For those who love a fruity sweet treat without the coffee, Dunkin' has their Refreshers, which are drinks made with green tea over ice, and their Coolattas, which are frozen drinks with fruit flavors—both refreshing options that taste great but are unfortunately loaded with added sugars.

Here is a closer look at the Refreshers and Coolattas that contain the most sugar—ranked from least to most.

Strawberry or Blue Raspberry Coolatta: 83 grams

A Strawberry or Blue Raspberry Coolatta is a refreshing beverage for those who want t a cold, non-coffee drink on a hot day. But with 83 grams of added sugar in a medium size, you're better off grabbing a smoothie somewhere. If you want a fruity drink from Dunkin', you can order their Strawberry Dragonfruit Refresher. Yes, it still has 27 grams of added sugar, but it will significantly cut your sugar count down compared to these Coolattas!

The Highest Sugar Refresher or Coolata is…the Vanilla Bean Coolatta: 125 grams

We don't have great news when it comes to this drink. The Vanilla Bean Coolatta may be a tasty frozen treat, but with 125 grams of added sugar, it's probably not worth it. For this amount of sugar, you could have about five servings of vanilla ice cream from Ben & Jerry's.

RELATED: Starbucks vs. Dunkin': 7 Major Differences

Frozen Coffee & Specialty

If you head to Dunkin' on a hot summer day, you'll have a ton of frozen drinks to choose from to help cool you off. You can choose from drinks like their Frozen Matcha Latte, Frozen Chai, and one of their Frozen Coffee flavors like French Vanilla Swirl or Mocha Swirl—all of which are packed full of added sugars. In fact, the lowest-sugar option—the Frozen Matcha—still has 81 grams, and the highest-sugar option—the Butter Pecan Swirl Frozen Coffee, has a shocking 142 grams of added sugar.

Here is a closer look at the two frozen drinks (coffee and specialty options) that contain the most sugar—ranked from least to most.

Caramel Swirl Frozen Coffee with Whole Milk: 134 grams

A delicious frozen coffee drink with whipped cream and caramel swirl throughout, the Dunkin' Caramel Swirl Frozen Coffee is no joke. You'll certainly satisfy your sweet cravings with this drink, but the 134 grams of added sugar will spike your blood sugar and give you more than five times what the American Heart Association suggests having in one day.

The Highest Sugar Frozen Drink is…the Butter Pecan Swirl Frozen Coffee with Whole Milk: 142 grams

As you can see above, every single one of the frozen coffees on Dunkin's menu is packed full of added sugars, but the Butter Pecan Swirl takes the winning title with a disastrous 142 grams of added sugar in a medium size.

RELATED: The Best & Worst Foods on Dunkin's Menu

Hot Cappuccino

For hot coffee options, Dunkin' offers a handful of Cappuccino choices. Picking up a regular Cappuccino with milk at Dunkin' is a lower-sugar choice with only 9 grams, a number that is much lower than when you start adding in some of their flavored syrups. Their most sugary cappuccino, for example, is the Caramel Swirl with 47 grams per medium size.

Here is a closer look at the cappuccinos that contain the most sugar—ranked from least to most.

Tie: Butter Pecan Swirl or French Vanilla Swirl Hot Cappuccino with Whole Milk: 45 grams

All of the flavored syrups have comparable sugar levels, with the French Vanilla and Butter Pecan Swirl tying at 45 grams in a medium-size cappuccino.

The Highest Sugar Hot Cappuccino is…the Caramel Swirl Hot Cappuccino with Whole Milk: 47 grams

The cappuccino with the most amount of sugar is their Caramel Swirl flavor, coming in at 47 grams of added sugar. You'll notice that this drink has far less sugar than many of the other high-sugar culprits on our list, but it's still important to note that if you're in the mood for a Dunkin' Cappuccino, you can easily lower your sugar intake by skipping this one and ordering a regular one with a little bit of sugar.

Hot & Frozen Chocolate

The chocolate lovers out there will rejoice at the tasty options they have at Dunkin'. If coffee isn't your thing, you can treat yourself to a Dunkin' Hot or Frozen Chocolate, but beware of the sugar that lurks in each cup. For instance, indulging in their Caramel Swirl Frozen Chocolate will give you a gigantic 126 grams of added sugar in each cup.

Here is a closer look at the hot and frozen chocolates that contain the most sugar—ranked from least to most.

Tie: Butter Pecan Swirl or French Vanilla Swirl Frozen Chocolate: 124 grams

The Butter Pecan or French Vanilla Swirl Frozen Chocolates are nothing short of tempting, but at 124 grams of added sugar per medium size, you may not want to make this your regular Dunkin' treat.

The Highest Sugar Hot & Frozen Chocolate is…the Caramel Swirl Frozen Chocolate: 126 grams

With even more sugar than the Butter Pecan and French Vanilla, the Caramel Swirl has the highest sugar levels out of the Dunkin' Frozen Chocolates with 126 grams. If you're craving a frozen chocolate drink that doesn't contain coffee, you'd honestly be better off ordering something like the Chocolate Cookie Crumble Crème Frappuccino from Starbucks, which has "only" 46 grams of added sugar. We don't suggest either of these drinks as a nutritious choice, but opting for something that has less than 126 grams of sugar is a good start.

RELATED: Every Starbucks Coffee Drink—Ranked by Sugar Content

Hot Coffee

Ordering a cup of hot coffee black or with a little bit of milk is always your safest bet when it comes to avoiding sugar, but let's face it, not everyone enjoys their coffee this way, and there's no point in forcing yourself to drink something you don't enjoy. Hot coffee with a little bit of cream and sugar at Dunkin' still has 26 grams of added sugar, but it's much better than their flavored syrup options, which easily tip the sugar count toward 40 grams.

Here is a closer look at the three hot coffees that contain the most sugar—ranked from least to most.

Tie: Caramel Swirl Hot Coffee, Black: 38 grams

You may see a black coffee option on the Dunkin' menu and assume it's going to be better nutritionally, but the black version of their Caramel Swirl Hot Coffee still has 38 grams of added sugar and is tied as having the second-highest amount of sugar out of the hot coffee choices.

Tie: French Vanilla Swirl Hot Coffee with Cream: 38 grams

Another popular Dunkin' flavor option—French Vanilla Swirl—brings this regular coffee with cream up to 38 grams of added sugar.

The Highest Sugar Hot Coffee is…the Caramel Swirl Hot Coffee with Cream: 40 grams

The hot coffee with the largest sugar count is the Caramel Swirl with Cream, coming in at 40 grams of added sugar in a medium size. It's difficult to find Dunkin' coffees with small amounts of sugar, but if you want something at least a little bit lighter but still sweet, try ordering their regular Hot Coffee with Cream and Sugar, which has 27 grams of sugar.

Hot Espresso & Hot Latte

You can cozy up to a hot Dunkin' latte, which is made with espresso and your steamed milk of choice. Those who love sweet drinks can choose from regular sugar or one of the six latte flavors offered. However, choosing a flavor will quickly increase your added sugar intake, with some of the options racking up almost 60 grams.

Here is a closer look at the two hot lattes that contain the most sugar—ranked from least to most.

Tie: Caramel Swirl Hot Latte or Cocoa Mocha Signature Latte with Whole Milk: 52 grams

We love a sweet, warm coffee drink on a cold winter day, but some of these Dunkin' lattes just aren't worth the exorbitant amounts of sugar. Their Mocha Signature Latte and Caramel Swirl Latte tie as having the second-highest amounts of added sugar out of the hot lattes with 52 grams each.

The Highest Sugar Hot Espresso & Hot Latte Drink is…the Caramel Craze Signature Hot Latte with Whole Milk: 57 grams

The hot latte with the most added sugar is the Caramel Craze Signature Latte, which has a massive amount of 57 grams of added sugar per medium size. This drink will warm you up, but it may also spike your blood sugar as soon as you take a few sips.

RELATED: 7 Unhealthiest Fast-Food Coffees To Stay Away From Right Now

Hot Macchiato

A Dunkin' Ho Macchiato is similar to a latte or cappuccino but with a bit of a twist. Instead of espresso first and steamed milk second, the process is reversed, with steamed milk on the bottom and delicious espresso poured on top. When you order a macchiato at Dunkin', you can choose from one without sugar, one with regular sugar, or one with flavored syrup. Like most of the other Dunkin' drinks, choosing a flavored syrup will quickly inflate the sugar content of your drink.

Here is a closer look at the two hot macchiatos that contain the most sugar—ranked from least to most.

Tie: Butter Pecan Swirl or French Vanilla Swirl Hot Macchiato with Whole Milk: 45 grams

You're probably used to seeing the same Dunkin' flavored syrups on our list, like the Butter Pecan Swirl and French Vanilla Swirl, which both pack in enormous amounts of added sugar. When you add them to your hot macchiato, you'll be left with a drink full of 45 grams of sugar.

The Highest Sugar Hot Macchiato is…the Caramel Swirl Hot Macchiato with Whole Milk: 47 grams

A macchiato option with even more sugar than the Butter Pecan or French Vanilla, the Caramel Swirl Hot Macchiato has 47 grams of sugar per cup, enough to affect your blood sugar and put you far over your daily recommended limit of added sugars.

Iced Cappuccino

For those who want the frothiness of a hot cappuccino but in a cold beverage, the Dunkin' Iced Cappuccinos are a great choice. Keep your sugar intake at a minimum by ordering a plain one without sugar, which has only 9 grams per medium size. As soon as you add flavored syrup, you'll be increasing your intake to between 43-47 grams of added sugar.

Here is a closer look at the iced cappuccinos that contain the most sugar—ranked from least to most.

Tie: Butter Pecan Swirl or French Vanilla Swirl Iced Cappuccino with Whole Milk: 45 grams

It's tempting to order a frothy iced cappuccino when you need to cool off on a warm day, but if you can, skip the flavored ones like the Butter Pecan Swirl and French Vanilla Swirl, and go for the regular Iced Cappuccino—which has only 9 grams of added sugar.

The Highest Sugar Iced Cappuccino is…the Caramel Swirl Iced Cappuccino with Whole Milk: 47 grams

With 47 grams of added sugar in each cup, we recommend keeping this Caramel Swirl Iced Cappuccino as a special treat you can indulge in from time to time and not your daily coffee choice.

RELATED: 6 Fast-Food Coffees With More Sugar Than a Pint of Ice Cream

Iced Coffee

If cold brew is too strong for your liking, order yourself a simple Dunkin' Iced Coffee, which will still give you that caffeine boost and cool you down on a hot, sweaty day. You can avoid too much sugar by just ordering your iced coffee with your milk of choice because as soon as you add sugar, your sugar intake will rise to at least 26 grams per cup.

Here is a closer look at the two iced coffees that contain the most sugar—ranked from least to most.

French Vanilla Swirl Iced Coffee: 37 grams

You may look at the Dunkin' menu and assume that choosing an iced coffee would be a healthier choice, and if you avoid some of the sugary flavored syrups—you'd be correct! But adding French Vanilla Swirl to your coffee brings the sugar count up to 37 grams.

The Highest Sugar Iced Coffee is…the Caramel Swirl Iced Coffee: 38 grams

The highest-sugar iced coffee at Dunkin' is their Caramel Swirl, and if you haven't noticed the pattern by now, adding this particular flavoring to any Dunkin' drink almost always makes it the sugariest of the bunch.

Iced Latte

Just like the Hot Lattes from Dunkin', their Iced Lattes come with plenty of variations to choose from, ranging from plain with whole, skim, or plant-based milk, to one of their signature lattes topped with whipped cream and drizzle. The option with the least amount of sugar is their Iced Latte with Oat Milk, which has only 5 grams of sugar, and their highest is the Caramel Craze Signature Latte, with a whopping 57 grams.

Here is a closer look at the two iced lattes that contain the most sugar—ranked from least to most.

Tie: Caramel Swirl or Cocoa Mocha Signature Iced Latte with Whole Milk: 52 grams

Dunkin' has plenty of flavor options for their iced lattes, but as with most of their sugary drinks, we recommend skipping options like the Cocoa Mocha or Caramel Craze Signatures when thinking of your regular coffee order. Instead, keep these as a dessert or special treat now and then.

The Highest Sugar Iced Latte is…the Caramel Craze Signature Iced Latte with Whole Milk: 57 grams

Out of all the iced lattes available at Dunkin', the one that packs in the most sugar in every sip is the Caramel Craze Signature Iced Latte, which has 57 grams per medium size.

RELATED: The 15 Best Coffee Chains In America

Iced Macchiato

The Dunkin' Iced Macchiatos are almost exactly like the hot ones, except these are poured over ice. Milk first, then espresso, these macchiatos are a tasty choice. You can keep your sugar under 5 grams if you order a plain one with oat milk, but if you go for one of their flavored options, you're likely looking at more than 40 grams in each cup.

Here is a closer look at the iced macchiatos that contain the most sugar—ranked from least to most.

Tie: Butter Pecan Swirl or French Vanilla Swirl Iced Macchiato with Whole Milk: 45 grams

Adding flavored syrups like Butter Pecan and French Vanilla to your iced macchiato will crank up the sugar content more than a desirable amount, so instead, try the regular Iced Macchiato with whole milk, which will give you a more moderate amount of 9 grams per medium size.

The Highest Sugar Iced Macchiato is…the Caramel Swirl Iced Macchiato with Whole Milk: 47 grams

Another Caramel Swirl Dunkin' drink to appear at the top of the highest-sugar list, this Caramel Swirl Iced Macchiato will give you 47 grams of sugar in every medium-sized cup, so it may be time to find a different daily coffee order.

Iced Tea

You may not think of tea when you think of Dunkin', but if you're looking for a drink that isn't coffee-based, the Dunkin' Iced Teas can be a refreshing choice. Just be careful if you're watching your sugar. While their unsweetened choices deliver zero grams of added sugar, the number skyrockets to around 60 grams if you order one of their Sweet Teas.

Here is a closer look at the two iced teas that contain the most sugar—ranked from least to most.

Sweet Tea: 58 grams

For anyone who's ever had a glass of sweet tea, it won't surprise you to see that this one is loaded with 58 grams of sugar. For a similar beverage that has less sugar, try one of their unsweetened teas and add your own sugar, or go for their Iced Tea with Sugar, which has 25 grams instead of the 58 you'll get in this drink.

Tie for the Highest Sugar Iced Tea: Sweet Tea Blueberry or Raspberry Flavored: 60 grams

The Dunkin' teas with the highest amount of sugar are Sweet Tea with either Blueberry or Raspberry flavoring, both coming in at 60 grams of added sugar. Do your blood sugar a favor and cool off with one of the unsweetened iced teas instead.

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Why should you buy low-sodium soup?

If you have ever eaten a salty dinner and woken up with bloated "sausage fingers," you already know the effects that eating too much sodium can immediately have on your body. Aside from unpleasant bloat, eating too much sodium over the long run puts you at risk for developing serious medical conditions, like high blood pressure, heart disease, and stroke, according to the Center for Disease Control and Prevention.

Guidelines from the CDC recommend that Americans consume less than 2,300 milligrams of sodium per day as part of a healthy eating pattern. However, the majority of adults in the US eat more sodium than they should—an average of more than 3,400 milligrams each day—with more than 70% coming from processed food and restaurant meals.

How much sodium should be in low-sodium soup?

A food can be technically considered "low sodium" if it has less than 140 milligrams of sodium per serving according to the Food and Drug Administration. However, it can be hard to find a variety of canned soups that have less than this amount.

"If a client who is restricting sodium chooses a canned soup that contains less than 20% of the FDA's 2,300-milligram sodium limit, I am happy with that," says registered dietitian nutritionist Brittany Scanniello, RDN.

She encourages clients to stick to a maximum of 460 milligrams of sodium per serving while choosing varieties that include ingredients that support heart health like beans and vegetables. Almost all of our soups on this list have less than or around this amount, with only a few exceptions.

If you are managing your sodium intake and are looking for the best canned or pre-made soups, read on to find what our dietitians think are the healthiest options. Then, check out the 21 Best Low-Sodium Fast-Food Orders.

Amy's Organic Lentil Vegetable Light in Sodium Soup

For a vegetarian-friendly soup that is going to give you plenty of fiber and protein while keeping your sodium count on the lower side, try Amy's Organic Lentil Vegetable Soup.

"First, its low sodium content of 320 milligrams per cup (or 540 milligrams per can) is derived from sea salt, which is often considered a healthier alternative to processed table salt due to its mineral-rich composition," says Mary Sabat MS, RDN, LD.

Sabat explains that the benefits of this soup don't stop at just its lower sodium content, though. "This soup from Amy's Kitchen is made with all organic ingredients—including extra virgin olive oil—ensuring a higher quality and more nutrient-dense product compared to soups made with conventional, non-organic ingredients. Moreover, Amy's commitment to avoiding unnecessary additives or preservatives further enhances the soup's health profile, as it reduces the intake of potentially harmful chemicals and additives commonly found in processed foods."

RELATED: 12 Best & Worst Canned Soups, According to Dietitians

Pacific Foods Organic Butternut Squash Soup

Because of its organic ingredients and sodium content of only 240 milligrams per serving, Sabat recommends trying Pacific Foods' Organic Butternut Squash Soup.

"The utilization of organic and expeller pressed canola oil enhances the health profile of this soup, ensuring that the fats used are of higher quality and free from harmful additives or processing methods," says Sabat. "Despite the presence of natural flavors, which can sometimes raise concerns, the absence of cans in its packaging eliminates the potential exposure to BHT, a common preservative found in canned foods that some prefer to avoid. Packaged in a carton, this soup maintains its freshness without compromising on health, making it a standout option for those prioritizing both low sodium and overall well-being in their dietary choices."

Health Valley Organic Chicken Noodle Soup Low Sodium

For a classic chicken noodle soup with less sodium, the Organic Chicken Noodle Soup Low Sodium from Health Valley is an ideal choice, according to Sabat.

Along with containing only 130 milligrams of sodium per serving, this soup is also rich in high-quality ingredients.

"Crafted from all organic vegetables and spices, it ensures a higher nutritional value compared to soups made with conventional ingredients. By using organic produce, the soup avoids exposure to harmful pesticides and chemicals often found in non-organic counterparts," says Sabat. "Its low sodium content aligns well with dietary recommendations for reducing sodium intake, which is crucial for maintaining heart health and managing blood pressure."

RELATED: 10 Best & Worst Canned Chicken Noodle Soups, According to a Nutritionist

Dr. McDougall's Split Pea Soup

This one is a bit higher than the recommended amount of sodium for a "low-sodium" soup, but it's so rich in fiber, protein, and nutrient-rich ingredients that we had to include it!

"Dr. McDougall's Split Pea Soup stands out as a commendable healthy option for pre-made soup for several reasons," says Sabt. "This soup boasts organic ingredients, indicating a commitment to quality and potentially higher nutritional value compared to non-organic alternatives, and the use of sea salt, known for its slightly lower sodium content and additional trace minerals, further enhances the health profile of the soup compared to soups seasoned with processed salt."

Imagine Butternut Squash Soup

Enjoying a cozy bowl of butternut squash soup is a great way to get some fiber and antioxidants for very few calories and fat. For a bowl that is also low in sodium, try Imagine's Butternut Squash Soup, says Sabat.

"With a mere 460 milligrams of sodium per serving, this butternut squash soup provides a low-sodium alternative, ideal for individuals striving to manage their sodium intake and promote heart health," she says. "Furthermore, the soup boasts a 100% organic ingredient list, indicating a commitment to quality and potentially offering higher nutritional content compared to soups made with conventionally grown ingredients."

As far as the butternut squash itself, this vegetable is extremely nutrient-dense and "is rich in essential vitamins, minerals, and antioxidants, contributing to overall well-being and offering a deliciously wholesome option for those seeking nourishment and flavor in their soup choices," adds Sabat.

Progresso Reduced Sodium Roasted Chicken Noodle Soup

Most soup lovers know of Progresso as one of the more popular brands, but they're also notorious for having some pretty sodium-laden options. Thankfully though, they also have a "reduced sodium" line with some better-for-your-heart soups.

Take their Reduced Sodium Roasted Chicken Noodle Soup, for example. With only 460 milligrams per serving, this can is better than the 600 milligrams of sodium you'd get in their original Chicken Noodle.

Campbell's Healthy Request New England Clam Chowder

Canned New England clam chowders are not often on the lower end of sodium content, but Campbell's Healthy Request line has its own delicious version that you can enjoy for only 460 milligrams of sodium. We do wish this soup was a bit higher in fiber and protein, but if you're focusing on sodium, this Campbell's soup is a good choice.

RELATED: 10 Best & Worst Canned Chilis, According to Dietitians

Campbell's Healthy Request Condensed Chicken Noodle Soup

Speaking of lower-sodium soups from Campbell's, their Healthy Request Chicken Noodle Soup is a delicious alternative for those needing to keep their sodium intake at bay. Its 410 milligrams may not seem that impressive at first, but when you compare it to the 890 milligrams you'd get with their original Chicken Noodle Soup, this option looks a whole lot better.

365 Organic Chicken Broth Low Sodium

Buying a pre-made chicken, beef, or vegetable broth can be an easy way to craft your own soup using your favorite vegetables, beans, grains, and meat. But oftentimes, even plain store-bought broths are loaded with sodium.

If you need a low-sodium chicken broth for your next homemade soup base, try Whole Foods' 365 Organic Chicken Broth Low Sodium. This broth has only 110 milligrams of sodium, 5 calories, and zero grams of fat.

Amy's Light in Sodium Organic Chunky Tomato Bisque

"My favorite is Amy's Light in Sodium Organic Chunky Tomato Bisque. The entire can has 470 milligrams of sodium. That's about 25% the amount of many canned soup brands. It serves as a canvas to add seafood, veggies, and whole grains to make a complete meal." says Lauren Harris-Pincus, MS, RDN, founder of NutritionStarringYOU.com and author of The Protein-Packed Breakfast Club.

RELATED: The 7 Healthiest Beans You Can Eat, According to Science

Pacific Foods Organic Roasted Red Pepper & Tomato Soup Light In Sodium

Pacific Foods soups are all organic, with as many ingredients being sourced as locally as possible. Their Organic Roasted Red Pepper and Tomato Soup Light in Sodium provides 340 milligrams of sodium per serving and is naturally packed with an antioxidant called lycopene. This antioxidant naturally occurs in tomatoes and has been found to support heart health.

Dr. McDougall's Garden Vegetable Lower Sodium Soup

Chock-full of heart-healthy vegetables, herbs, and spices, this ready-made soup comes in at under 300 milligrams of sodium per serving. Vegetables and heart health go hand-in-hand. Many studies have suggested that vegetable intake has great potential in preventing and treating cardiovascular diseases. Eating your veggies has never been so simple!

Amy's Low Sodium Split Pea Soup

While this soup has a little over 310 milligrams of sodium per cup (and 500 milligrams of sodium per can), it has other redeeming qualities that make it a dietitian favorite when it comes to heart health.

This soup "has 510 milligrams of sodium per can, which equals about a quarter of the sodium content of most canned soups. It is high in plant protein, has veggies for added vitamins, and only 200 calories per can, 7 grams of fiber, no added sugar, and it tastes great!" says Cristina Svec, RD, a registered dietitian based in California.

RELATED: 17 Best Soup Recipes For Weight Loss

Imagine Foods Free Range Chicken Broth Low-Sodium

Chicken broth is a versatile staple found in many pantries. Pre-made broths tend to be loaded with sodium, so it is exciting to find a good-tasting broth that only provides 115 milligrams of sodium per serving. This broth is made from organic free-range chicken and a blend of organic vegetables, herbs, and spices with no added salt. A perfect solution for broth lovers everywhere.

Bar Harbor Clam Chowder Condensed

Eating more seafood to support heart health is a recommendation that experts can stand behind. Seafoods like clams provide nutrients like omega-3 fatty acids, vitamin B12, and selenium—nutrients that support heart health in various ways.

Bar Harbor Clam Chowder is loaded with real fresh clams, potatoes, and other simple ingredients. Following the research-based suggestion of eating more seafood to help prevent heart disease just got a whole lot easier!

This story has been updated since its original publish date to include additional entries and remove outdated information.

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The post 15 Best Low-Sodium Canned Soups, According to Dietitians appeared first on Eat This Not That.

We turned to dietitians and reviewed the research to learn the benefits of eating oatmeal daily. While the side effects of eating oatmeal are mostly good, there are a couple of potential negative effects to be mindful of when enjoying a hearty bowl of this warm cereal.

Here's what our experts had to say on the side effects of eating oatmeal.

12 benefits of eating oatmeal.

It's a good source of fiber.

Only 7% of Americans are eating enough fiber—a nutrient required for several aspects of your well-being, including managing cholesterol levels, supporting digestive health, managing weight, and controlling blood sugar. Eating oatmeal every day can help you meet the daily recommended fiber intake of 28 grams set by the USDA, which should be a bare minimum.

One prepared cup of rolled oats made with water serves up 4 grams of fiber, which is 14% of your daily value (DV) of the under-consumed nutrient. Add-ons like chia seeds, flaxseed, nuts, and berries will increase this fiber content even more.

RELATED: 44 Best High-Fiber Foods for a Healthy Diet

Eating oatmeal every day can help you feel full.

Many of the answers to "is oatmeal good for you" come back to oats' fiber content.

"Oatmeal is a whole grain that is high in fiber, especially soluble fiber," says Emily Danckers, MS, RD. "When you eat soluble fiber, your digestion is slowed down, which can also increase feelings of fullness."

The main type of soluble fiber found in oats is called beta-glucan, which a review published in the journal Nutrition Reviews found to have a positive effect on perceptions of satiety. For example, one study found that old-fashioned oatmeal and instant oatmeal significantly increased appetite control over four hours compared to eating ready-to-eat breakfast cereal.

Topping your oatmeal with other satiating ingredients like "protein and/or fat like nuts, often keeps people full for hours," says Rachel Paul, PhD, RD, CDN. "They can then concentrate on their work and other items, before thinking about the next meal. Having a go-to, filling breakfast option like oatmeal creates consistency in one's life."

RELATED: 15 High-Fiber Breakfasts That Keep You Full

Oatmeal can help you lose weight.

As a good source of digestion-slowing fiber, "[eating oatmeal can] keep the consumer feeling full, which can prevent overeating on calories throughout the day," says Trista Best, MPH, RD, LD, a registered dietitian and consultant at Balance One Supplements.

A comprehensive 2023 review published in the journal Current Nutrition Reports noted that numerous clinical investigations have found oats to play a role in obesity prevention and lowering body weight.

RELATED: Can Eating Oatmeal Help You Lose Weight?

It can lower 'bad' cholesterol.

"By eating oatmeal every day, you can lower your total cholesterol level, reduce the 'bad' LDL cholesterol, and increase your 'good' HDL cholesterol levels," says Megan Byrd, RD, The Oregon Dietitian.

Once again, this cholesterol-lowering benefit of oatmeal appears to be primarily linked to the presence of beta-glucan, but a Food & Function review notes that "phytosterols, phenolic compounds, tocols, and saponins are other [nutrients in oats] might have a direct or indirect impact on cholesterol levels."

It can help you in the bathroom.

"Oatmeal's fiber content contributes to positive gastrointestinal health, including having regular bowel movements," says Amy Goodson, MS, RD, CSSD, LD, and author of The Sports Nutrition Playbook.

If you haven't been consuming much fiber and have started eating oatmeal every day, Goodson recommends increasing your fluid intake as you increase your daily fiber intake because fiber binds with water and is necessary for fiber to produce its benefits.

It can help you control your blood sugar.

"Eating oatmeal every day can also help control your blood sugar because it's high in fiber," says Byrd. "It helps to slow down the speed at which the carbohydrates in your diet reach your bloodstream, making your blood sugar levels more even during the day. Oatmeal is a superfood, and one that definitely can be eaten every day!"

It supports gut health.

Oats are rich in unique phytochemicals, including beta-glucan, resistant starch, and phenols, that affect the gut microbiome, according to a review published in the journal Foods.

Your gut microbiome is the community of bacteria, fungi, and other microorganisms that live in your gastrointestinal tract, and it plays an essential role in digestive, immune, and even brain health. A healthy gut can help prevent many diseases, like obesity, diabetes, and colorectal cancer.

Many human studies have found that consuming oats can increase levels of beneficial bacteria (including lactobacilli and bifidobacteria) in the gut, whereas consuming the same amount of rice could decrease these levels.

Eating oatmeal every day is great for your heart health.

"Oats are an ingredient that has been in the heart-health spotlight for a while," says Mackenzie Burgess, RDN, registered dietitian nutritionist and recipe developer at Cheerful Choices. "Research continues to show cholesterol-lowering effects from regularly consuming this fiber-rich food. More specifically, the soluble fiber in oatmeal may help reduce our LDL cholesterol."

Try mixing up your typical oats routine and soak them overnight with different flavor additions or combine them into easy energy bites.

RELATED: 50+ Overnight Oat Recipes for Weight Loss

It's a source of protein.

Oats offer 5 grams of protein in one cup of prepared old-fashioned oats. "Protein, along with fiber, can keep you full longer, says "Brenda Braslow, MS, RD for MyNetDiary.

One study published in the American Journal of Clinical Nutrition found that people who were considered overweight were able to lose weight after increasing their protein intake to 30% of their daily calories. Oatmeal, although it doesn't have enough protein to last throughout the day, can be a great place to start in the morning when you need a boost of protein.

It's an excellent source of many essential nutrients.

Oatmeal is a nutrient-dense food, offering essential vitamins and minerals like manganese, phosphorus, magnesium, and iron.

One cup of raw oats contains 19% DV iron, 27% DV magnesium, 27% DV phosphorus, and 128% DV manganese.

And you'll also reap the benefits of any ingredients you top your oatmeal with. "It is easy to add antioxidant-rich ingredients into your diet when you eat oatmeal regularly. Dried fruit, nuts and seeds, and nut butters are rich in micronutrients that support most health and wellness goals," says Best.

Oatmeal may lower inflammation.

Chronic inflammation can cause a broad range of health issues, from metabolic disorders to increases in triglycerides to weight gain. If you eat oatmeal every day, you may be able to reduce your risk of these health issues. Numerous studies have observed the anti-inflammatory properties of oats, due in part to the cereal's beta-glucan content.

You may live longer.

It's true! Oatmeal is one of the best foods in terms of longevity. According to a study published by the Nutrition Journal, oats can help decrease the risk of autoimmune diseases, heart disease, and even gaining more weight. Plus, having a regular intake of whole grains in your diet has been proven to inverse mortality rates, according to the American Heart Association.

Is oatmeal bad for you?

Oatmeal brings many positive benefits to your health. With side effects like better digestion, potential weight loss, better heart health, and greater feelings of fullness, it's hard to deny that oatmeal is healthy.

However, it's also important to look at a few of the ways oatmeal can deliver some unwanted side effects, too.

You may be exposed to a 'highly toxic agricultural chemical.'

According to a February 2024 study published in the Journal of Exposure Science & Environmental Epidemiology, your oats may be exposing you to a toxic agricultural chemical.

The peer-reviewed study, conducted by the Environmental Working Group (EWG), found detectable levels of chlormequat, a pesticide used on oats, in 80% of Americans tested between 2017 and 2023. Furthermore, the research found detectable levels of chlormequat in 92% of oat-based foods purchased in May 2023, including Quaker Oats. Chlormequat has been linked to reproductive and developmental toxicity in animal studies, raising concerns about its safety and suggesting the potential for similar harm to humans.

While individual exposure levels in the study were below safety thresholds established by regulatory agencies, the EWG warns that cumulative effects of exposure to multiple chemicals can lead to potential health impacts, especially during pregnancy.

The study emphasizes the need for continued monitoring of chlormequat in foods and people, along with further research to understand its health effects at current exposure levels.

Oatmeal may cause some belly bloat

"If you are new to oats, they may cause bloating, so it's best to start with a small portion," says Lisa Young, PhD, RDN and author of Finally Full, Finally Slim.

"Whole grains such as wheat and oats contain high fiber, glucose, and starch," says Shannon Henry, RD, at EZCare Clinic. "All of them are consumed by bacteria in the gut or large intestine, which leads to gas and bloating in a few people. To lessen the side effects, start with a small quantity and increase gradually to the chosen amount. When you start eating oat bran, the harmful outcomes from your body will probably disappear."

RELATED: 24 Ways To Get Rid of Bloating in Less Than 24 Hours

It may cause weight gain

While eating oatmeal can help you lose weight, overdoing it on your portion sizes can do the exact opposite. "Eating a jumbo serving of oatmeal can lead to weight gain," says Young. "And watch the toppings—a tablespoon or two of crushed walnuts or flaxseeds is great, but too much butter or sugar isn't."

What you're topping your oatmeal with may also be the cause of potential weight gain. You may add sugar, chocolate chips, and other sweet food items, which ultimately decrease oatmeal's overall nutritional value as these additions throw in extra calories, unhealthy fats, and sugar.

This story has been updated since its original publish date to include additional entries, fact-checking, and copy-editing.

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"Superfood" is a term that gets thrown around quite often, but what does it actually mean? According to the Cleveland Clinic, there isn't a clear way of determining what is and what isn't considered a superfood, but it is essentially anything that provides many different nutrients and stays on the lower end of calories. While superfoods are great to include in your diet at any time, there are specific choices that contain nutrients related to slowing down the aging process.

"Some of our nutritional needs can change as we age, so including some specific superfoods in your diet may help people live a healthy life as they get older," says Lauren Manaker, MS, RDN, registered dietitian and author of The First Time Mom's Pregnancy Cookbook and Fueling Male Fertility.

We were curious about what these specific superfoods would be, so we asked a couple of our experts to weigh in. And even though there are plenty of superfoods to help slow aging into your 50s, 60s, 70s, and beyond, we wanted to focus specifically on the years after you turn 40. For one, your 40s are the perfect time to start setting healthy habits so that you can take these changes into your later decades. Also, your body does start to undergo specific changes in your 40s, such as muscle mass loss, hormone changes related to menopause, and shifts in your height related to bone and muscle changes.

Read on to learn about some of the superfoods our dietitians recommend to start implementing into your diet while you're in your 40s to slow aging. Then, make sure to check out the 11 Foods That Are Aging You Faster.

Blueberries

Berries are one of the healthiest foods you can eat as you age, with blueberries being a major star of the pack.

For starters, Mary Sabat MS, RDN, LD notes that "Blueberries are packed with antioxidants called flavonoids, which help combat oxidative stress and inflammation, two major contributors to aging."

Lisa Young, PhD, RDN says "Consumption of blueberries also supports brain health and may delay cognitive aging." Sabat agrees, adding that these berries have been found to help prevent dementia, Alzheimer's, and age-related cognitive decline "due to their high levels of antioxidants (specifically flavonoids), which have been shown to improve cognitive function and reduce the risk of neurodegenerative diseases."

You may think your 40s feel too young to start focusing on dementia and Alzheimer's prevention, but it's never too early to regularly consume healthy foods like blueberries that can help your body as you continue to age.

As mentioned earlier, your 40s are a time when you may begin to notice changes in the strength of your muscles, and research shows that blueberries can help with this. According to the journal Scientific Reports, blueberries helped improve muscle recovery and lower damage and soreness after workouts.

RELATED: 7 Vegetables That Reduce Inflammation and Slow Aging

Strawberries

"Strawberries are a source of vitamin C and plant compounds," says Manaker, which are components that give strawberries their superfood, anti-aging properties.

According to research published in the Journal of Alzheimer's Disease, getting adequate vitamin C can help protect you against age-related cognitive decline. They go a step further by saying that eating a balanced diet and getting vitamin C through your foods can be more effective than supplementing this nutrient.

"Some data also shows specifically that eating berries more than twice a week may delay cognitive aging by up to 2.5. years," says Manaker.

Young adds that "berries may also help protect our cells from free-radical damage and reduce the risk for heart disease and cancer, as well."

Avocado

Research shows that many people begin to lose elasticity in their skin and notice skin aging signs sometimes as early as their 20s. This is because as we get older, our body begins to produce less collagen and elastin, which impacts the texture and youthfulness of our skin. These changes are natural and nothing to be feared, but if you're looking for healthy ways to potentially bring back some of that elasticity, your diet can help.

According to Sabat, one of the best superfoods to eat for your skin is avocado. "Avocados are rich in healthy fats, particularly monounsaturated fats, which help nourish the skin and reduce inflammation, promoting a more youthful appearance," she says.

Young adds that along with healthy fats, avocados contain vitamin E, "which can help reduce inflammation, promote healthy aging, and help enhance skin health by repairing damaged skin and increasing collagen production."

RELATED: 10 Best Foods To Look & Feel Younger

Almonds

Speaking of youthful skin, Sabat also includes almonds on the list of the best superfoods for aging.

"Almonds are rich in vitamin E, an antioxidant that helps protect the skin from UV damage and promote skin repair and regeneration," she explains. And in one study published in Phytotherapy Research, post-menopausal women who consumed almonds as a daily snack saw, on average, greater reduction in wrinkle size and intensity on their skin.

Pomegranate

Pomegranates are antioxidant-rich fruits that have been linked to reducing heart disease risk factors, improving brain health and cognition, and helping to protect your skin as you age. Sabat says, "This fruit is rich in antioxidants called polyphenols, which help protect the skin from UV damage, reduce inflammation, and promote collagen production, improving skin texture and elasticity."

So, whether you're eating the pomegranate arils (the seeds) or drinking 100% pomegranate juice, you'll get these amazing antioxidant benefits for your aging skin, heart, and brain.

RELATED: 6 Habits That Can Make Your Brain Younger

Turmeric

Whether you're making a golden latte with it or using it as a spice in your favorite dish, turmeric is a superfood that has been linked to anti-aging benefits.

One study published in the journal Molecules found positive results with using turmeric as a supplement for middle-aged men and post-menopausal women, noting that it carried strong protection against oxidative stress damage.

Sabat adds that "turmeric contains a compound called curcumin, which has potent anti-inflammatory and antioxidant properties, helping to protect against age-related diseases and promote overall health and longevity."

Pistachios

"Free radicals attack healthy body cells, and this damage is thought to contribute to inflammation and the build-up of oxidative stress," says Manaker. "Collectively, this can accelerate aging at the cellular level, while also playing a foundational role in promoting chronic health conditions, including heart disease and cancer. Health professionals recommend antioxidant-rich foods to help protect healthy cells from free radical damage in the body."

Manaker tells us that pistachios are one of the foods known to help fight these free radicals by way of their antioxidant capabilities. "A study conducted by Cornell University and published in the journal Nutrients found that pistachios have a high-antioxidant capacity, with the antioxidant capacity of pistachios rivaling that of popular antioxidant-containing foods, including blueberries, pomegranates, etc."

"Data shows that eating just a handful of pistachios as part of a regular diet can positively affect cellular aging and longevity among those with pre-diabetes," adds Manaker. "And, pistachios also contain lutein, an antioxidant carotenoid that helps support eye health."

RELATED: The 8 Healthiest Nuts You Can Eat, According to Science

Salmon

Another wonderful superfood to help slow the process of aging is salmon, as well as many other types of fatty fish. "Salmon is an excellent source of lean protein, a nutrient important for maintaining muscle mass, and is especially important for older adults," says Young. "It's also rich in omega-3 fatty acids, which can lower the risk of heart disease."

In fact, one study published in Neurology found that those in their 40s and 50s whose red blood cells contained higher levels of omega-3s had better cognitive functioning and overall brain structure than those who had lower omega-3 counts.

Cranberries

If you're a fan of cranberries or cranberry juice, you're in luck, because this superfood has been found to help slow aging.

"Cranberries are packed with plant compounds that may help slow the aging process, especially when focusing on cognitive aging," says Manaker. "Data shows that consuming what is equivalent to one small cup of cranberries every day over three months may improve memory performance and neural functioning."

On top of the cognitive-related benefits this fruit can offer you, "Cranberries are also a source of vitamin C, a nutrient that may help combat the effects of free radicals on aging skin," says Manaker.

RELATED: 10 Healthiest Fruits To Eat Every Day

Tomatoes

According to Young, tomatoes are an important superfood to help slow aging. "Certain red foods, such as tomatoes, contain the antioxidant lycopene, which fights free radicals that come with aging," she says. Lycopene, which is a plant compound found also in watermelon and pink grapefruit, is known for its multitude of health benefits.

Along with fighting free radicals, high lycopene intake has been found to help lower cholesterol, improve cardiovascular health and help reduce the risk of heart disease, help lower the risk of stroke, and even help reduce the risk of prostate cancer in men. And, in addition to all of these benefits against age-related diseases, lycopene is known to help reduce skin photo damaging.

Dark Leafy Greens

"Leafy greens such as kale and spinach are rich in vitamins E and K, which may prevent memory loss and help reduce how much our brain ages," says Young.

Research certainly backs this up as well. In a study published by the American Academy of Neurology, it was concluded that one serving of leafy greens a day was associated with less age-related cognitive decline, not only because of their vitamin K content but because of their antioxidant plant compounds like lutein and beta carotene, and their levels of nutrients like folate and nitrate.

But the benefits of dark, leafy greens don't stop there. Not only do dark leafy greens help your cognitive health as you age, but according to Young, "These greens contain carotenoids, which may help protect the eyes against oxidative damage, and spinach specifically is also rich in antioxidants vitamins A and C, which can help protect the heart."

This story has been updated since its original publish date to include additional entries and remove outdated information

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Just look to the world's Blue Zones for proof. These regions across the globe contain the highest concentrations of centenarians—people who live for 100 years or more and have some of the lowest rates of chronic disease in the world—and one of the main pillars of these centenarian diets is the consumption of beans. For example, the people of Nicoya, Costa Rica eat black beans daily, those in Okinawa, Japan enjoy soybeans, and the people of Icaria, Greece consume white beans and chickpeas.

Research also shows that including beans as part of a mostly plant-based diet can help improve heart health, manage weight, reduce chronic inflammation, and help protect against disease. But how exactly are beans this healthy? Their main health benefits are due to their high content of fiber, protein, important vitamins, and antioxidants.

But even though beans in general are extremely healthy, there are hundreds of different varieties that exist, all with their own unique nutrient profiles and health benefits. To help narrow it down, we gathered 7 of the healthiest beans you can consume based on nutrition and what recent research says, but in no particular order.

Read on, then check out the 25 Superfoods To Add to Your Grocery List in 2024.

Black Beans

Black beans are some of the healthiest in the world, but what makes them this way? Like most beans, you'll get a major fiber and protein boost in each serving, as well as B vitamins, iron, and magnesium.

According to Nutrients, including black beans with a regular Western diet has been found to help manage insulin responses and modify cardiovascular disease risk in adults with Metabolic syndrome, mostly because of its high fiber and antioxidant content.

Also, another report in Nutrients notes that typically, darker-colored beans (like black beans) are denser in antioxidants and polyphenol plant compounds than lighter-colored beans.

One interesting finding showed that eating black beans and chickpeas with white rice can help improve the glycemic response and therefore help prevent blood sugar spikes—another win for black bean lovers!

RELATED: Can Eating Beans Help You Lose Weight?

Chickpeas/Garbanzo Beans

You know them either as chickpeas or garbanzo beans, but whatever name you choose, you're bound to enjoy some health benefits when you eat these beans.

For starters, chickpeas are high in both protein (7 grams per 1/2 cup) and fiber (6 grams per 1/2 cup), making them an extremely filling snack choice and one that can help with gut health and weight loss and management.

According to a report published in the journal Nutrients, the benefits of chickpeas expand even beyond fiber and protein intake. This report states that chickpea consumers have been found with higher intakes of vitamins E, A, and C, as well as folate, magnesium, iron, and healthy fats. Not only that, but there is evidence that eating chickpeas or hummus (a dip made from chickpeas) can help with weight management and blood sugar regulation, and even aid in reducing factors of heart disease.

Cannellini Beans

White beans, also called Cannelleni or White Kidney Beans, can provide a variety of different benefits for your health.

These beans are one of the higher-protein legumes on our list, making it a filling food for those wanting a plant-based protein. You'll also find that white beans are rich in potassium, offering between 35-46% of your daily value, which is a nutrient that can help control blood pressure, prevent kidney stones, and improve bone health.

Along with potassium, white beans will give you a magnesium boost with around 12-16% of your recommended daily intake. Getting adequate levels of magnesium is extremely beneficial in preventing cardiovascular disease, type 2 diabetes, asthma, and osteoporosis.

RELATED: The 8 Healthiest Nuts You Can Eat, According to Science

Lupin Beans

The health benefits of lupin beans, also called "lupini" beans, aren't talked about as often as legumes like black beans or chickpeas, but that doesn't mean that these beans aren't bursting with nutritional benefits.

These beans aren't as high in fiber as some of the others on our list with about 2 grams per serving, but what it lacks in fiber it makes up for in protein, with around 13 grams per every 1/2 cup—making it higher in protein than any other choice here.

A recent report published in the journal Molecules discussed three major components of lupin beans that make them so healthy: their high protein content, their healthy unsaturated fats, and their rich antioxidant plant compounds. One compound that these beans are especially rich in is carotenoids, which can help your body fight free radicals and prevent oxidative stress damage, which in turn can help prevent a multitude of diseases like cancer and heart disease.

Another report, published in the journal Nutrients, found that eating lupins—in whole form or just the lupin fiber and protein—had positive effects on blood pressure levels, satiety, and weight loss. The whole lupins contributed better results than the fibers and proteins, but all three categories saw benefits.

Pinto Beans

Probably best known as being a part of Mexican and Tex-Mex dishes or alongside ham hock in some southern meals, pinto beans are fiber-filled, protein-rich brown beans chock-full of nutrients.

Aside from the high fiber and protein content that you get in any type of bean, pinto beans are high in beneficial nutrients like iron and selenium.

In a serving of pinto beans, you'll get around 11-25% of your daily recommended intake of iron (11% for women, 25% for men), which can help you prevent iron deficiency that may lead to headaches, fatigue, heart problems, and possible complications for pregnant women.

You'll also get about 5 micrograms of selenium in a serving of pinto beans, which is around 11% of your daily recommended intake. Research shows that regularly consuming enough selenium can help prevent cardiovascular disease, thyroid disease and complications, cognitive decline, and even certain cancers.

RELATED: The 7 Best High-Protein Grains To Eat

Soybeans

You've most likely had soybeans before but may not have known that's what you're eating. Edamame, for example, are immature green soybeans, and other foods like tofu, tempeh, miso, soy sauce, and soy milk are all made from a base of soybeans as well.

Soybeans provide protein, fiber, and healthy fats, as well as other valuable nutrients like calcium, potassium, iron, and selenium.

One thing that makes soybeans so special apart from other beans is that it is considered a complete protein. This means that they contain all nine essential acids that your body doesn't produce, so you have to get them through food. Most complete proteins are animal products—except for a few plant sources like quinoa and soybean-based foods, and most incomplete proteins are plant-based foods. It can be difficult for vegans or vegetarians to get enough complete proteins in their diet, which is why soybeans and products made from soybeans can be helpful for those on a plant-based diet.

A study published in Nutrients also shows that soy has been linked to reducing the risk of chronic diseases like coronary heart disease, breast cancer, and prostate cancer. Frontiers in Nutrition also notes a link between soy consumption and cardiovascular disease prevention.

Navy Beans

Navy beans are a type of white bean that you may want to add to your diet, especially if you need more fiber, protein, and B vitamins in your daily diet.

These beans get a lot of their health benefits from their high content of B vitamins, especially B1 (thiamine) or B9 (folate). A serving of navy beans will give you about 0.2 micrograms of thiamine, which is around 16% of your daily value. This vitamin is necessary for the growth and function of cells, as well as the functioning of energy metabolism. You'll also get about 32% of your daily value of folate in a serving of navy beans, which is a crucial vitamin for cognitive function and cognitive decline prevention, as well as cardiovascular disease prevention.

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The post The 7 Healthiest Beans You Can Eat, According to Science appeared first on Eat This Not That.

Have we sold you yet?  If not, we found some awesome health benefits of your new favorite breakfast along with some tips for how to make the best recipe and best practices for storage.

How overnight oats can support weight loss:

There are countless health benefits of overnight oats, especially when it comes to your weight loss goals.

• It can keep you fuller for longer. For starters, oats can help keep you full, and in turn, can help reduce mindless snacking and excess calorie intake between meals. According to a study published in the Annals of Nutrition and Metabolism, people who eat oatmeal for breakfast feel full for longer and consume fewer calories at lunch than when they consume cereals like cornflakes.
• It's high in fiber. Oats also contain fiber, and fiber intake has been linked to greater weight loss and better weight management.
• It supports gut health. Another aspect of weight loss, according to research, is having a healthy gut microbiome. And thankfully, oats are known for being linked to gut health as well. As mentioned, oats in general contain fiber, but uncooked oats are higher in a specific type of prebiotic fiber called resistant starch, which is known for improving gut health. Uncooked, rolled oats that you use in overnight oats contain 8.5 grams of resistant starch, whereas cooked oatmeal, on the other hand, only contains 0.3 grams of resistant starch.

How to make overnight oats:

Making overnight oatmeal is easy and can be broken down in a few, simple steps.

1. Pick your flavor combination. What are you in the mood for? (The possibilities are endless, which is why we've rounded up some recipe inspiration below!) You can throw in some seeds, add-ins like protein powder or Greek yogurt, flavorings, fruit, and other ingredients.
2. Mix your oats, mix-ins, and liquid in a jar. Fill a Mason jar or small plastic or glass container with a 2:1 ratio of rolled oats to a liquid, like nut milk or water. If ratios aren't for you, you can also pour enough milk or water to make sure the oats are entirely covered.
3. Stir it up and let it soak. Stir your mix, and throw it in the refrigerator to let it soak overnight (7-8 hours). If you're in a rush, your overnight oats will also be ready in 4-5 hours.
4. You can heat it if you'd like. If you like eating hot oatmeal, you can also eat your overnight oats warm by popping them in the microwave for a minute or so.
5. Store them for no more than four days. Stick to the standard USDA guidelines for storing leftovers. That means you should keep overnight oats for no more than four days in the refrigerator. While overnight oats will be safe to eat for four days, one thing to keep in mind is that the oats will progressively soften the longer you keep them. So as long as you're OK with eating soggy oats on day four, you should be good to go! You may also notice that the liquid separates from the oats. Be sure to stir the mix again before consuming. We recommend eating overnight oats in two days for optimal flavor and texture.

The best overnight oat recipes for weight loss:

Next, we've rounded up our favorite healthy overnight oatmeal recipes that can fit perfectly with your goals of weight loss or other health goals you've set yourself. Read on, then check out the 12 Best & Worst Oatmeal Brands, According to Dietitians.

Mango-Ginger Overnight Oats

Thanks to mango and pomegranate seeds, this recipe is bursting with flavor. It's a fun way to use fruit beyond strawberries and blueberries in your overnight oats.

Get our recipe for Mango-Ginger Overnight Oats. 

Cinnamon Roll Overnight Oats

With a whopping 15 grams of fiber, this recipe is sure to keep you satisfied. Plus, you know, it tastes like a cinnamon roll, so you'll love this sweet breakfast idea.

Get our recipe for Cinnamon Roll Overnight Oats. 

Peanut Butter Overnight Oats

This Mason jar breakfast is perfect for the peanut butter lovers out there. Plus, this is the easiest overnight oats recipe you can make, so it's a great way to try your hand at making a simple healthy breakfast.

Get our recipe for Peanut Butter Overnight Oats. 

RELATED: 45 Cozy Comfort Foods for Weight Loss

Keto Overnight Oats with Berries and Cream

If you're on the Keto diet, but you're still looking for your overnight oat fix, this recipe should be your go-to. The recipe uses hemp hearts, walnuts, and chia seeds as the base to keep it keto-friendly and also incredibly filling and delicious.

Get our recipe for Keto Overnight Oats with Berries and Cream. 

Peanut Butter Blueberry Overnight Oats

Satisfy a nostalgic craving for a PB&J while getting more fiber and protein with this overnight oat recipe. Made with peanut butter, blueberries, vanilla Greek yogurt, and chia seeds, these oats are creamy and full of nutrient-dense ingredients to start your day.

Get the recipe from Ambitious Kitchen.

Cherry Vanilla Dark Chocolate Overnight Oats

With oats, chia seeds, flax meal, dark chocolate, cherries, and non-fat Greek yogurt, these overnight oats are both a tasty and nutritious way to start your morning. You'll get 7 grams of fiber, 13 grams of protein, and only 278 calories per serving.

Get the recipe from Recipe Runner.

RELATED: 12 Unhealthiest Instant Oatmeals—Ranked by Sugar Content 

Butter-Roasted Cherry Swirl Overnight Oats

These cherry overnight oats are not what you'd first expect. Instead of regular fresh or frozen cherries, this recipe calls for a butter-roasted version of the fruit, making them softer and juicier than what you've had before. Made with coconut milk, hemp seeds, and chia seeds, you'll get a helpful dose of fiber, protein, and healthy fats.

Get the recipe from How Sweet Eats.

Strawberry Overnight Oats

Strawberries, Greek yogurt, almond milk, vanilla, and maple syrup come together for these creamy Strawberry Shortcake Overnight Oats. With these oats, you'll start your day with 6 grams of fiber and 9 grams of protein, with only 4 grams of fat and 11 grams of sugar.

Get the recipe from Eating Bird Food.

Banana Bread Overnight Oats

A warm slice of banana bread is quite a satisfying treat, but starting your day with this type of bread will most likely not give you enough fiber and protein to fill you up throughout the morning. For similar flavors as the banana bread you know and love but with a healthier twist, try these overnight oats from Eating Bird Food.

Get the recipe from Eating Bird Food.

Almond Butter Chocolate Overnight Oats

Almond butter provides fiber, protein, and healthy fats, making it a great ingredient for your overnight oats. Add in some dates, almond milk, chia seeds, flax meal, cacao powder, and chocolate chips to make these Almond Butter Chocolate Overnight Oats.

Get the recipe from My Whole Food Life.

RELATED: 17 Best Soup Recipes For Weight Loss

Pumpkin Pie Overnight Buckwheat and Oats

Who doesn't love pumpkin pie? And pumpkin pie for breakfast—even better! The buckwheat adds some incredible texture to this recipe, really upping the overnight oat game. You're going to want to put this recipe into your breakfast rotation.

Get the recipe from Nutrition in the Kitch.

Strawberry Cheesecake Overnight Oats

Sticking on the dessert-for-breakfast trend, this strawberry cheesecake overnight oats recipe is absolute perfection. You won't believe how low in calories this recipe is given the fact it tastes like you're diving into a slice of cheesecake. Topped with graham crackers and strawberry jam, there's truly nothing better.

Get the recipe from Fit Foodie Finds. 

Spiced Pear Overnight Oats

There's just something about adding fresh fruit to overnight oats. It brings a freshness and lightness that we all look for in breakfast food. Keeping with the simple and classic flavors of cinnamon and maple, pear provides that perfect addition. This recipe is just as delicious as it is easy.

Get the recipe from Inspiralized. 

Apple Pie Overnight Oats

Bet you never thought to cook the apples before popping them in your oats recipes to sit overnight. This recipe truly has it all and in just 15 minutes is ready to put in the fridge and can stay there for a few days. Did somebody say meal prep?

Get the recipe from Live Eat Learn. 

Espresso Overnight Oats

Coffee, step aside. With this breakfast, you can get your caffeine boost without even drinking your morning cup, and with a salted date caramel drizzle on top, you'll want to make this every day. Plus, did we mention it's less than 250 calories?

Get the recipe from Fit Foodie Finds. 

RELATED: Exactly How Much Oatmeal To Eat To Reap Its Amazing Benefits

Pumpkin Spice Latte Overnight Oats

Pumpkin Spice Latte's in oat form? This is a new trend you probably didn't see coming. And it's no longer just a flavor for fall. Enjoy these Pumpkin Spice Latte Overnight Oats at any time of the year.

Get the recipe from The Healthy Maven. 

Neapolitan Overnight Oats

The combination of chocolate, vanilla, and strawberry is a classic. There are simple and healthy ways to replicate the Neapolitan flavors that will make you feel like you're having ice cream for breakfast.

Get the recipe from Fit Foodie Finds. 

Dark Chocolate Strawberry Overnight Oats

You won't even miss your daily muffin when you start your morning with this fruit-and-chocolate-filled creation.

Get the recipe from Rachl Mansfield.

Strawberry Chia Overnight Oats

Almonds add a nice crunch to this sweet and satisfying breakfast. Plus, the nut contains filling protein and magnesium, a mineral that helps regulate blood sugar. The more stable your blood sugar levels are, the easier it is to keep cravings—which can sometimes lead to overeating and weight gain—at bay.

Get the recipe from Inspired Edibles.

Blueberry-Cashew Cream Overnight Oats

This overnight oats recipe calls for two nutritional superstars: flax and chia seeds. Both are good sources of filling fiber and selenium, a dietary mineral that may lower the risk of heart disease and cancer.

Get the recipe from Naturally Sassy.

RELATED: 6 Best Weight-Loss Breakfasts Under 400 Calories

Cocoa Nib and Pomegranate Overnight Oats

Pomegranate seeds are an oft-overlooked addition to morning oats. The sweet seeds pair nicely with the crunchy, bittersweet cocoa nibs in this easy-to-make breakfast.

Get the recipe from Oh My Veggies.

Gingerbread Chocolate Overnight Oats

Whoever said gingerbread should be reserved solely for Christmas? Not us! This recipe is easier to whip up than the holiday cookie (and it's low-calorie, too).

Get the recipe from Lauren Kelly Nutrition.

Flax and Blueberry Vanilla Overnight Oats

Loaded with disease-fighting antioxidants and stomach-filling fiber, blueberries are a great addition to your morning breakfast bowl of overnight oats.

Get the recipe from Pinch of Yum.

Peanut Butter & Jelly Overnight Oats

You won't even miss your go-to sugary cereal when you start your morning with this creative play on the classic PB&J. Using strawberries, peanut butter, oats, and chia seeds, these overnight oats will satisfy your cravings and fill you up until lunch.

Get the recipe from Slim Pickin's Kitchen.

Orchard Bircher Muesli

This warming breakfast is anything but boring or blah. The healthy and satisfying combination of rolled oats, chopped hazelnuts, apricots, and cherries will satisfy your taste buds and keep your belly from rumbling before lunchtime, too.

Get the recipe from Happy Hearted Kitchen.

RELATED: Can Eating Oatmeal Help You Lose Weight?

Pumpkin Persimmon Overnight Oats

Persimmon, pumpkin, ginger, nutmeg, and cloves. You do not often find all these ingredients together in a breakfast bowl, but we love the fruity play on classic fall and winter flavors!

Get the recipe from Keepin' It Kind.

Slow Cooker Peach Overnight Oats

The combination of peaches and protein-rich nuts will liven up your oatmeal bowl and keep hunger at bay all morning long.

Get the recipe from Yummy Healthy Easy.

Apple Cinnamon With Maple Cream Overnight Oats

Skip those nutrient-devoid Apple Cinnamon Cheerios, and fill up with a warm bowl of these similar-tasting oats instead. Unlike the majority of recipes on this list that sit in the fridge overnight, the flavors in this dish fuse in a slow cooker as you snooze. The aroma of apples, brown sugar, and vanilla is sure to make waking up a little more tolerable.

Get the recipe from How Sweet It Is.

Brownie Batter Overnight Oats

With just 15 grams of sugar per serving, this "brownie" may be one of the best bets for your breakfast bowl—especially if you're craving something that's both sweet and satiating. With 10 grams of fiber, it's sure to tide you over until lunch.

Get the recipe from Chelsea's Messy Apron.

Overnight Oats with Cherry Chia Seed Jam

Low-sugar, high-protein oatmeal? It's not only possible, but it's beyond delicious. You won't even miss the added sugar, thanks to the addition of fresh sweet cherries and creamy almond butter, a top source of healthy fat and protein.

Get the recipe from Nutrition in the Kitch.

RELATED: 20 Healthy Weight Loss Breakfast Recipes for Busy Mornings

Toasted Pistachio and Pineapple Muesli

It might look a bit scary, but don't let the fat count turn you away. This recipe is packed with healthy fats from nuts and flax seeds that will help you sail through the morning without hitting up the pastries in the break room.

Get the recipe from How Sweet Eats.

Pumpkin Overnight Oats with Chocolate Chips

Low in calories? Check. Light on sugar? Yup. Filled with flavor? You know it! This fall-inspired breakfast bowl is a near-perfect example of eating your cake and having it, too.

Get the recipe from Chelsea's Messy Apron.

Orange, Coconut, and Vanilla Overnight Oats

Most oatmeal recipes call for fruits like berries and bananas, which is why we were so excited to come across a blogger who uses oranges to flavor her breakfast. Give this unique dish a try—your taste buds will thank you.

Get the recipe from My Fussy Eater.

Mocha Banana Chia Overnight Oats

Taking the time to layer your oats with sliced bananas ensures that every last spoonful of this parfait will be perfectly balanced, and with flavors like these, you're going to want them in every bite. Whip up this recipe with slightly green bananas. They're rich in resistant starch, which boosts satiety and resists digestion. The result: the body has to work harder to digest the food, which promotes fat oxidation and reduces abdominal fat.

Get the recipe from Healthy Happy Life.

Figs and Honey Overnight Oats

This recipe calls for plenty of fiber-rich figs to ensure you stay full all the way through to lunchtime. And because the fruit is also a potent source of potassium, your breakfast can also help you ward off water retention and bloat.

Get the recipe from Skinny Taste.

RELATED: 23 Easy Weight-Loss Meal Prep Recipes

Peach Overnight Oats with a Streusel Topping

Not only will this streusel-inspired dish make your taste buds sing, but it will also help you lose weight. New studies suggest that stone fruit like peaches may help ward off metabolic syndrome — a name for a group of risk factors, of which belly fat is a predominant determinant, that increases the risk for obesity-related diseases including diabetes.

Get the recipe from Chelsea's Messy Apron.

Vegan Overnight Oats

Oats, almond milk, vanilla extract, and healthy mix-ins like fruit and coconut flakes join to create this high-fiber, vegan-friendly breakfast.

Get the recipe from Oh She Glows.

Cocoa Banana Overnight Oats

The banana and yogurt in this recipe lend a creamy texture and a slightly sweet taste that's hard not to love. Word of warning, though: When choosing a yogurt to mix in, make sure you're picking the right kind of yogurt for weight loss—the wrong one can throw your slim-down efforts off track.

Get the recipe from My Fussy Eater.

Coconut Cardamom Overnight Oats

Send the mid-morning munchies packing with these fiber-filled and low-calorie portable parfaits. The blueberries in the homemade jam lend a hefty dose of antioxidants, while the cardamom boosts circulation, giving your skin a beautiful glow.

Get the recipe from Oh She Glows.

Maple Bacon Overnight Oats

While bacon for breakfast is nothing new, bacon mixed with oatmeal is something we've never seen before. The walnuts provide a satisfying crunch and healthy polyunsaturated fat, while the maple syrup provides a sweet balance to the savory breakfast meat.

Get the recipe from The Two Bite Club.

RELATED: 15 High-Protein Breakfast Recipes for Weight Loss

Bananas Foster Overnight Oats

Coconut oil, bananas, cholesterol-lowering flax, oats, and a host of delicious spices join to create this Instagram-worthy Mason jar meal. We can't think of a tastier—or more filling—way to celebrate the first meal of the day.

Get the recipe from Laura Fuentes.

Skinny Funfetti Cake Batter Overnight Oats

If cupcakes are your dietary downfall, this recipe is sure to please. Made with oats, skim milk, butter extract, and colorful sprinkles, these creamy low-calorie oats could pass as a decadent dessert.

Get the recipe from Amy's Healthy Baking.

Kiwi Coconut Cashew Overnight Oatmeal

We love this unique overnight oat recipe featuring sliced kiwi, toasted coconut flakes, and toasted cashews for a tropical-inspired experience first thing in the morning.

Get the recipe from Jeanette's Healthy Living.

Coconut Latte Overnight Oats

Spiked with a quarter-cup of brewed coffee, this is one morning meal that will rev your engine. Freshly brewed java provides plenty of flavor for a negligible calorie cost, so you can go easy on the sweetener without sacrificing flavor. And did we mention it's only 215 calories?

Get the recipe from Fit Foodie Finds.

5 Ingredient Overnight Vanilla Oats

Heat things up with these vanilla oats that can help you with your calcium needs, which research suggests is metabolically significant. This is because calcium can increase thermogenesis, or core body temp, boosting metabolic activity.

Get the recipe from Sweet Phi.

RELATED: 15 High-Fiber Breakfasts That Keep You Full

Double Chocolate Cashew Overnight Oats

This recipe calls for rich chocolate cashew milk. As the oats sit in it overnight, they transform from a somewhat flavorless carbohydrate into a chocolatey sensation worth waking up for. Mixed with mini chocolate chips and chopped cashews, this is one sweet and crunchy concoction you don't want to miss!

Get the recipe from A Kitchen Addiction.

Overnight Chocolate Chia Oat Pudding

Cacao powder, berries, coconut, and banana join together to create a dish that only tastes indulgent. The cocoa powder and coconut milk add a creamy texture and delicious flavors without using added sugars.

Get the recipe from To Her Core.

Almond Joy Overnight Oats

Unlike an actual Almond Joy candy bar, these oats carry a more reasonable amount of sugar and provide an impressive amount of fiber and protein—two nutrients everyone trying to lose weight should aim to consume at every meal.

Get the recipe from Rabbit Food for My Bunny Teeth.

Maple French Toast Overnight Oats

French toast is traditionally a calorically dense meal, but this version tosses a wholesome breakfast food into the mix to deliver the same comfort food feel without the guilt.

Get the recipe from Fit Foodie Finds.

Salted Turtle Overnight Oats

A flavor profile no longer reserved for cookies and cupcakes, these salted-turtle-flavored oats taste as delicious as they sound. There's not much to hate about a combination of sweet and salty flavors topped with crunchy pecans, and even the nutritional stats are on point. Hands down, this dish is a winner.

Get the recipe from Organize Yourself Skinny.

Matcha Overnight Oats with Summer Berries

Matcha powder is a great addition to your morning breakfast bowl. The powdered tea is loaded with EGCG, a compound that simultaneously boosts lipolysis (the breakdown of fat) and blocks adipogenesis (the formation of fat cells).

Get the recipe from Oh My Veggies.

Blackberry Mojito Overnight Oatmeal

At just 250 calories, this rum-spiked dish is one fiesta-inspired meal we can get behind.

Get the recipe from Cravings of a Lunatic.

This story has been updated since its original publish date to include additional entries and remove outdated information

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The post 50+ Overnight Oat Recipes for Weight Loss appeared first on Eat This Not That.