Overnight oats
are a popular and convenient breakfast dish made by soaking rolled oats in milk or yoghurt and leaving them in the refrigerator overnight or for several hours. The mixture is typically sweetened and flavoured with ingredients like honey, maple syrup, fruits, nuts, seeds, or spices to enhance the taste. Some variations also include chia seeds for added texture and nutritional benefits.
People add fruits as a topping for the sweet version while the savoury version includes raw veggies like cucumbers, onions and tomatoes. Here are some of the main reasons why overnight oats are often considered healthy .
Rich in nutrients
Rolled oats are a good source of complex carbohydrates, fiber, vitamins (like B vitamins), and minerals (such as magnesium and iron). They provide sustained energy and can help keep you full throughout the morning.
High in fibre
Oats are particularly rich in soluble fibre, specifically beta-glucans, which can help lower cholesterol levels and regulate blood sugar levels. Fibre also supports digestive health.
The protein content
When combined with milk or yoghurt, overnight oats can be a source of protein, which is essential for muscle repair and overall body function.
Good for heart
The fibre and nutrients in oats are associated with a reduced risk of heart disease. They can help lower bad LDL cholesterol levels and promote cardiovascular health.
ALSO READ: This is what happens when you consume oats in breakfast every morning
Customizable and nutrient-dense
You can customize overnight oats to suit your preferences and dietary needs. By adding fruits, nuts, seeds, and other wholesome ingredients, you can boost the nutrient content and flavour without resorting to excessive sugar or processed additives.
Convenient and time-saving
The ‘overnight’ aspect of the name reflects the convenience of preparing your breakfast the night before. This makes it an excellent option for those with busy mornings, as it requires minimal effort in the morning.
Keep you full
Due to the combination of fibre, protein, and healthy fats often present in overnight oats, they can help keep you feeling full and satisfied, reducing the temptation to snack on less healthy options later in the day.
It's important to note that the health quotient of your overnight oats depends on the ingredients you choose to add. To keep them as healthy as possible, focus on using natural sweeteners, fresh fruits, unsweetened milk or yogurt, and minimal amounts of added fats or sugars. This way, you can enjoy a nutritious and satisfying breakfast that fits your dietary goals. If you still don’t know how to make it, here is a simple recipe using which you can make overnight oats.
Ingredients required for Overnight Oats
1/2 cup rolled oats
1/2 cup milk
1/4 cup Greek yoghurt
1 tbsp mixed seeds
2 tbsp mixed dry fruits
1 tablespoon honey or maple syrup
1/2 teaspoon vanilla extract
Fruit toppings of your choice
How to make it?
In a glass jar or airtight container, mix the rolled oats, milk/yoghurt, honey or maple syrup, seeds, dry fruits, vanilla extract, and a pinch of salt. Stir until well combined. Seal the container and refrigerate it overnight, or for at least 4-6 hours. This allows the oats to absorb the liquid and become soft and creamy. In the morning, take the oats out of the fridge and add your favorite toppings. Common choices include fresh berries, and sliced banana. Your delicious and nutritious overnight oats are ready to eat! Mix the toppings into the oats or simply dig in with a spoon.
(Images courtesy: Canva)
FAQs
On the other hand, overnight oats are packed with a variety of nutrients. They are natural and high in nutrients like copper, zinc, iron, magnesium, phosphorus, vitamins, fibre, manganese, and other minerals that help keep your gut healthy and your digestive system running smoothly.
What is the science behind overnight oats? ›
When you soak oats, it's almost like you're cooking them without heat. Soaking helps the starches break down and reduces the natural phytic acid, which may help your body utilize the oats' nutrients much more efficiently. Overnight oats are healthier for your gut.
What are the side effects of overnight oats? ›
If you already have stomach problems, it is recommended to reduce overnight oat consumption. The glucose, starch, and fiber content in overnight oil can cause gas and bloating production. Consuming overnight oats in large quantities every day can actually lead to an increase in weight.
Are overnight oats nutrition facts? ›
One 9.4 ounce serving of Overnight Oats contains 380 calories. When broken down into macros, it has 20 grams of protein, 13 grams of fat, 46 grams of carbohydrates, 17 grams of sugar, and 160 milligrams of sodium.
Is it okay to eat overnight oats every morning? ›
Overnight oats are perfectly safe to be eaten every day. You may even eat them every morning if you like. However, some say that they feel oats give them digestive issues; overnight oats are not unsafe for those without medical conditions that affect digestion.
What not to add in overnight oats? ›
Here's what not to do when making overnight oats.
- Using water instead of milk. ...
- Forgetting to add salt. ...
- Using instant or steel cut oats. ...
- Adding berries to your oats at night. ...
- Not stirring your overnight oats. ...
- Forgetting to add spices and seasonings. ...
- Omitting nuts and seeds. ...
- Assuming you have to eat it cold.
You may also experience gastric discomfort when eating oats if you are overly sensitive to high-fiber foods. Keeping a food diary may help you to determine if what you have is an allergy to avenin or a different condition.
Can I eat overnight oats every day for 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.
How long do you soak overnight oats? ›
Or do I have to wait overnight? Waiting overnight allows the oats and chia seeds to fully hydrate and soften the oatmeal. We recommend waiting four to five hours for the best experience, but some customers do enjoy eating it immediately for a more textured, chewy oatmeal.
Are overnight oats full of sugar? ›
Oatmeal is high in fiber and nutrients but low in saturated and trans fats and sugar and can help you maintain a healthy blood sugar level. You can enjoy oats served warm as oatmeal or cold as overnight oats.
Yes, oats are high in carbs. According to the USDA, ½ cup of dry oats (or 1 cup of cooked oats) contains about 27 grams of carbohydrates.
Do you need to refrigerate overnight oats? ›
We recommend storing overnight oats in the refrigerator in airtight containers for up to five days. That means if you're meal-prepping on Sunday, you can make a work week's worth of overnight oats and not have to think about breakfast again until Saturday.
Is it healthier to soak oats overnight? ›
Soaking oats - indeed any grain, pulse or lentil, overnight - then rinsing well, reduces the phytic acid (an anti-nutrient that block our uptake of important minerals - calcium, magnesium etc). In addition it makes the grains (etc) quicker to cook. But it is the reduction of the phytic acid that is the biggest benefit.
Is eating oats at night good for weight loss? ›
There is no particular time to eat oats. You can consume the oats at lunch and dinner too. This cereal, however, is consumed in breakfast mostly. It contains fiber, magnesium, complex carbohydrates, etc, which help in keeping your tummy full for a longer time, thus, reducing overeating.
Why are overnight oats healthier than cooked? ›
When oats soak overnight, it's almost like you're cooking them without the heat, which helps the starches break down. Once broken down, the levels of phytic acid in the oats decreases, allowing your body to better absorb the nutrients and digest them more efficiently.
Do overnight oats spike blood sugar? ›
Specific research on overnight oats from 2019 reveals that oats maintain their lower blood sugar impact and insulin response when soaked in skim milk overnight. Now that you know some of the benefits of oats, you may be looking for some tasty recipes for overnight oats.
