Quick Answer
Oatmeal cream pies contain around 14-15 grams of sugar per pie. This amounts to about 3-4 teaspoons of added sugar. The exact amount can vary slightly depending on the specific brand. But in general, oatmeal cream pies are high in added sugars.
Calories and Macronutrients in Oatmeal Cream Pies
Here is the typical nutritional breakdown for one 2.2 oz (62g) oatmeal cream pie:
| Calories | 160 |
| Total Fat | 7g |
| Saturated Fat | 2.5g |
| Trans Fat | 0g |
| Cholesterol | 0mg |
| Sodium | 160mg |
| Total Carbohydrates | 24g |
| Dietary Fiber | 1g |
| Sugars | 14g |
| Protein | 2g |
As you can see, a single oatmeal cream pie provides 14 grams of sugar, which equates to about 3.5 teaspoons.
This is quite high, considering the American Heart Association recommends limiting added sugars to no more than 6 teaspoons (25 grams) per day for women and 9 teaspoons (38 grams) for men. Just one oatmeal cream pie accounts for more than half of the recommended daily limit for women.
Ingredients in Oatmeal Cream Pies
To understand why oatmeal cream pies are high in sugar, let’s take a look at the ingredients:
Cookie Ingredients:
- Enriched flour (wheat flour, niacin, reduced iron, thiamine mononitrate, riboflavin, folic acid)
- Whole grain oats
- Sugar
- Partially hydrogenated soybean and cottonseed oil
- High fructose corn syrup
- Leavening (baking soda, sodium acid pyrophosphate, monocalcium phosphate)
- Salt
- Artificial flavor
Cream Filling Ingredients:
- Sugar
- Partially hydrogenated soybean and cottonseed oils
- Water
- High fructose corn syrup
- Whey
- Salt
- Mono and diglycerides
- Natural and artificial flavors
- Sodium stearoyl lactylate
- Cellulose gum
As you can see, sugar is the second ingredient in the cookie and the first ingredient in the filling. The cream filling also contains high fructose corn syrup as the fourth ingredient.
So the high sugar content comes from:
- Added granulated sugar
- High fructose corn syrup (a liquid sweetener)
These types of added sugars provide a sweet taste but add calories without beneficial nutrients.
Sugar Content of Other Snack Cakes
How does the sugar content of oatmeal cream pies compare to other popular snack cakes?
Here is a comparison of the total sugar in one serving of various snack cakes:
| Snack Cake | Serving Size | Total Sugar (grams) |
| Oatmeal Cream Pie | 1 pie (62g) | 14g |
| Twinkies | 1 twin pack (50g) | 13g |
| Honey Bun | 1 bun (61g) | 17g |
| Nutty Bar | 1 bar (55g) | 13g |
| Cosmic Brownie | 1 brownie (51g) | 14g |
| Hostess Cupcake | 1 cupcake (55g) | 16g |
As you can see, most popular snack cakes contain 12-17 grams of sugar per serving.
So oatmeal cream pies, with 14 grams of sugar each, are fairly typical among this food category. The high sugar content is to be expected given these are treats and not intended to be everyday snacks.
Ways to Reduce the Sugar in Oatmeal Cream Pies
If you want to enjoy oatmeal cream pies but reduce the sugar content, here are some ideas:
– Choose a brand with slightly less sugar. For example, Little Debbie Oatmeal Creme Pies have 13g sugar vs. 14g in Hostess. Every little bit counts.
– Eat only half of a pie at a time. This cuts the sugar in half.
– Replace the sugary filling with a lower sugar option. For example, use a teaspoon of jam or make a lightened cream cheese filling.
– Use a natural low-calorie sweetener like stevia or monk fruit to sweeten the filling.
– Adjust your mindset to consider oatmeal cream pies an occasional dessert instead of a snack or breakfast.
– Enjoy oatmeal cream pies after a workout to help replenish glycogen stores. The sugar will be less likely to cause fat storage.
– Savor just a bite or two of oatmeal cream pies to satisfy a sweet craving.
Health Impact of High Sugar Intake
Why is it important to be mindful of sources of added sugars like oatmeal cream pies? Here are some of the health effects linked to high sugar intake:
– Weight gain – Sugary foods are high in calories but low in nutrients. Excessive intake can easily lead to extra pounds over time.
– Blood sugar spikes – Sugars are absorbed quickly, causing a rapid rise in blood glucose. This can be problematic for diabetics and prediabetics.
– Tooth decay – Sugar feeds the bacteria that cause cavities and dental issues.
– Inflammation – Emerging research shows added sugars promote widespread inflammation. This is tied to numerous chronic illnesses.
– Fatty liver disease – High sugar intake has been associated with increased liver fat and other liver changes.
– Heart disease risk – Excessive sugar consumption is linked to poorer cholesterol levels and higher triglycerides.
So while the occasional oatmeal cream pie as a treat is fine for most people, it’s wise to be mindful of limiting sugar-laden snacks in your regular diet.
Healthier Snack Alternatives
When you get a craving for something sweet and indulgent, what are some better options than oatmeal cream pies? Here are some ideas:
– Fresh fruit – Berries, bananas, apples, etc. provide natural sweetness with beneficial nutrients and fiber.
– Greek yogurt – Top plain yogurt with fresh fruit, nuts, granola, etc. for a protein-rich snack.
– Trail mix – Make your own with nuts, seeds, dried fruit, and perhaps a touch of chocolate.
– Apples with peanut butter – A classic snack combo that offers protein, fiber, and sweetness.
– Cucumber slices with hummus – Savory, fresh, and delicious.
– Cottage cheese and fruit – Mix in pineapple, peaches, or other favorite fruits.
– Smoothie – Blend Greek yogurt, milk/milk alternative, frozen fruit, and greens.
– Rice cakes or popcorn – Top with a sprinkle of cinnamon for a lightly sweetened snack.
– Baked kale chips – Kale turns wonderfully crisp when baked with a touch of olive oil and seasoning.
The bottom line is you can satisfy a sweet craving with nutrient-dense foods that offer more nutritional benefit. Moderating sweets like oatmeal cream pies is key for your health.
Conclusion
Oatmeal cream pies contain around 14-15 grams of added sugar per pie, which equates to about 3-4 teaspoons. This accounts for a substantial portion of the recommended daily limit on added sugars.
While oatmeal cream pies can be enjoyed in moderation as an occasional treat, it’s wise to limit consumption due to the high amount of added sugar and low nutritional value.
Satisfying your sweet tooth regularly with healthier snacks focused on whole foods, fiber, and protein can help moderate your sugar intake for better health. Be mindful of treats like oatmeal cream pies as just occasional indulgences rather than daily go-to snacks.
