Worldwide, overnight oats have gained popularity as a breakfast choice. Everyone, including celebrities and food bloggers, adores their simple bowl of overnight oats.
This recipe has gained popularity as a favorite morning treat for a number of reasons, and for good reason. It is impossible to overestimate the health benefits of overnight oats.
What are Overnight Oats?
Overnight oats are a simple and convenient breakfast option that involves soaking uncooked oats in a liquid, such as milk, yogurt, or water, overnight in the refrigerator. Unlike traditional oatmeal, which requires cooking on the stove or in the microwave, overnight oats do not need to be cooked at all. As the oats absorb the liquid, they soften and create a creamy and flavorful dish that is perfect for a hassle-free morning meal.
Requiring only a few ingredients, overnight oats can be prepared quickly and effortlessly. Furthermore, they are ideal for meal prep because they don’t need to be cooked. These are easy to put together on the weekend, providing you with a nutritious breakfast for the entire week!
Overnight Oats Nutritional facts
Here’s an example of a table presenting the approximate nutrition facts for a standard serving of overnight oats:
| Nutrient | Amount per Serving (1 cup) |
|---|---|
| Calories | 220 |
| Total Fat | 6g |
| – Saturated Fat | 1g |
| – Trans Fat | 0g |
| Cholesterol | 0mg |
| Sodium | 20mg |
| Total Carbohydrates | 37g |
| – Dietary Fiber | 6g |
| – Sugars | 8g |
| Protein | 7g |
| Vitamin D | 0mcg |
| Calcium | 150mg |
| Iron | 2.7mg |
| Potassium | 280mg |
Are Overnight Oats Healthy?
Yes, making overnight oats for breakfast is a healthy option. They offer consistent energy, are high in fiber, and are nutrient-rich. Oats contain soluble fiber, which lowers cholesterol and promotes heart health. Overnight oats are a flexible and wholesome option because they can be customized, are convenient, and can fit a variety of dietary needs.
How To Make Overnight Oats?
Combine oats, milk, yogurt, maple syrup, chia seeds, vanilla, and sea salt in a jar, storage container with a lid, or bowl. Mix the ingredients thoroughly. Refrigerate the mixture overnight. In case you’re pressed for time, you can reduce the soaking time to 2-4 hours.
When morning arrives (or whenever you’re ready to indulge), remove the lid and give the oats a hearty stir. Customize your breakfast by adding your preferred toppings, and savor the delightful amalgamation of flavors. Whether you choose to savor the oats directly from the jar or transfer them into a bowl for a more formal presentation, the choice is entirely yours.
7 Overnight Oats Benefits
1. Improve digestive health
Oats have been demonstrated that oats are a useful home treatment for gastrointestinal issues. Oats contain indigestible fiber, which functions as a barrier to shield the mucous membrane from acidic gastric juices. Additionally, this helps reduce bloating in the abdomen, control LDL cholesterol levels, and ease constipation.
2. Encourage losing weight
Not only are overnight oats a filling, healthy, and practical breakfast option, but they can also help you lose weight. You won’t overeat when you eat oats because they contain beta-glucan, which increases feelings of fullness.
In addition to helping you lose weight, beta-glucan also triggers the release of peptide hormones that are produced in the stomach in response to food, which may enable you to eat fewer calories overall.
Oats can aid in weight loss despite having a high calorie content (100 g = 353 calories). Magnesium and a high concentration of unsaturated fatty acids encourage fat burning.
3. Control blood sugar levels
Oats contain beta-glucan, which lowers blood cholesterol by binding cholesterol and causing it to be expelled from the body rather than re-entering it.
4. Improve nerve cells
Oats contain vitamin B1, which helps form nervous system tissues and cells, gives you energy, and keeps your memory and cognitive function intact.
5. Aids in Constipation Relief
Oatmeal is recommended as a regular breakfast for those who experience constipation.
Oats aid in bowel movements by bulking up the stool and enabling it to absorb water because they contain insoluble fiber.
They also eliminate any signs of constipation because they are substantial and soft, making it easier to pass through the colon.
6. Bolster The Body’s Immunity
The zinc content of oats and steaks is exactly equal. Zinc is a vital trace element that helps the body fight inflammation, heal wounds, and strengthen its defense system.
7. Nutrient Content
Overnight oats are traditionally prepared using rolled oats, which are known for their abundance of fiber, vitamins, and minerals. These oats are a reliable source of complex carbohydrates, delivering long-lasting energy, and they are also low in fat.
Related:
- The Ultimate Guide to Overnight Oats with Oat Milk
- How Long Can Oatmeal Sit Out
- Is Eating Raw Oats Right for You?
Most common mistakes we avoid while making oats
Preparing oatmeal with water: Indulge in the delightful creaminess of your oats by choosing between almond milk and coconut milk. By replacing water with these plant-based or regular milk options, you can keep hunger at bay until lunchtime. It’s important to note that both almond milk and coconut milk have lower protein levels, so consider incorporating a handful of sunflower or chia seeds into your oats for added nutritional benefits.
Using the incorrect container: Using a small bowl for your oats can lead to problems. It is advisable to utilize a larger and deeper container to prevent any overflow when the oats swell. Moreover, this will provide ample room for the oats to enhance their taste and harmonize with the other ingredients.
Adding oats wrong time: When desiring warm milk with your oats, there are two factors to take into account. For a creamy texture, incorporate the oats after the milk has been boiled. However, if you prefer the oats to maintain their shape, add the cold liquid prior to heating the mixture. When preparing overnight oats, simply soak them with your preferred ingredients in the refrigerator overnight. Remember to always place them at the base of your bowl or jar.
forgot to add the salt: A dash of salt is a must-have, whether you like your oats savory or sweet. To give them a toasty, nutty flavor and to keep them from turning to glue, do this right from the start. Ultimately, doing this will leave your oats tasting just salty.
