Nutritionist Ranks Supermarket Overnight Oats, Highlighting Sugar Content

Pre-prepared overnight oats have become a popular grab-and-go breakfast option, but not all products on supermarket shelves are as healthy as they may appear, according to nutritionist Kieran Jenkins.

Jenkins, a nutritionist at Supply Life, noted that the "health halo" surrounding overnight oats can be misleading. He explained that while some options consist primarily of whole grains, fruits, nuts, and seeds, others contain added sugars, sweetened compotes, and a relatively low amount of oats.

A significant concern highlighted by Jenkins is the protein content. "Protein is the biggest weakness in many of these products," he stated. "Oats are filling, but a breakfast containing only five or six grams of protein may not keep everybody satisfied until lunch."

When evaluating dry mixes versus ready-to-eat pots, Jenkins pointed out that a multi-serving box may appear to offer better value, but requires the addition of milk and sometimes toppings.

Evaluating Specific Products

Jenkins assessed several supermarket offerings:

• A dairy-free option with oat flakes (73%), raisins, dates, almonds, dried apple, and seeds was rated as healthy and good value. Its primary limitation is its moderate protein content, suggesting preparation with milk or serving with Greek yogurt. The product costs £2.10 for 500g.

• One product featuring natural yogurt, apple, oats, honey, pomegranate seeds, pistachios, and various sugars was found to contain 35.7 grams of sugar per pot. Jenkins noted that while it provided a substantial 14.2 grams of protein, the high sugar content, likely from honey and granola, made it moderately healthy but not the best value.

• An option with oat flakes (65%), concentrated milk protein, dried skimmed milk, ground dates, and dried apple pieces was identified as a nutritional winner, particularly for those seeking a more satisfying breakfast. Before adding milk, it contains around 13 grams of protein and 5.5 grams of fiber. Its sweetness comes mainly from dates and dried apple, making it a healthy and worthwhile choice.

• A gluten-free mix with nearly 79% oats and 10% chia seeds was noted for its fiber and omega-3 content, offering over 5 grams of protein per 50g serving before milk. However, it contains coconut palm sugar, which is still considered an added sugar. While nutritionally sound, its cost of £4 for six servings was deemed less value for money compared to similar products.

• A ready-to-eat pot with oat flakes (19%), apples, oat flour, coconut cream, and a berry compote was found to have a relatively low sugar content for its type, at 9.2 grams per pack. However, its oat content is low, and it provides about 6.4 grams of protein and 3.5 grams of fiber. Priced at £1.65, it offers convenience and is considered reasonably healthy.

• Another ready-to-eat option containing rolled oats (21%), reduced-fat Greek-style yogurt, apple, pumpkin seeds, and a sweetened berry compote offers about 8.4 grams of protein and 4.2 grams of fiber. Despite containing sugar as the first ingredient in its compote, it was ranked reasonably healthy and worth the money, though an unsweetened fruit layer would be preferred.

• A gluten-free mix with over 80% oats, almonds, dates, apple, chia seeds, and cinnamon was praised for its high fiber content, low salt, and absence of added sugar. A 45g dry serving provides 4.4 grams of fiber and five grams of protein. At approximately 45p per bowl before milk, it represents good value.

• A ready-to-eat pot with rolled oats, quark, Greek yogurt, grated apple, honey, pumpkin seeds, dried cranberries, and sultanas provided around 12 grams of protein but contained 24 grams of sugar, equivalent to about six teaspoons. While more sustaining than a pastry due to its protein content, the high sugar level made it less ideal for regular consumption.