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
When combined with milk or yoghurt, overnight oats can be a source of protein, which is essential for muscle repair and overall body function. 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.
What are the disadvantages of overnight oats? ›
Overnight oats usually contain more calories than traditional oats, which is not ideal for individuals following a low-calorie diet or looking to cut back on calorie-rich foods. Note: Eating raw oats is generally safe, but may cause digestive issues or increase the risk of foodborne illness.
What happens when you eat overnight oats every morning? ›
Oatmeal's high fiber content and prebiotic qualities may benefit your body in more ways than one. Making oatmeal a regular part of your menu can potentially lower your disease risk, help your gut health thrive, make bowel movements easier and keep you feeling fuller for longer.
Does soaking oats remove lectins? ›
Lectins are reduced by cooking and further reduced by soaking and then cooking.
What not to add in overnight oats? ›
As Best points out, "some of the worst ingredients that are mistakenly added to healthy overnight oat recipes include chocolate sauce, sugar, syrup, and dried fruit."
What is the science behind overnight oats? ›
Resistant starch is high in oats. When soaked overnight, the starch in the oats is naturally broken down, allowing more nutrients to be absorbed by the oats. This causes the oatmeal to swell up and absorb the liquid through every pore, making it a healthy and filling breakfast meal on its own.
Why bother with overnight oats? ›
Overnight Oats Have Increased Digestibility
This may make them easier to digest compared to oats that have been cooked. Even oats that are gluten free aren't always easy to digest, but overnight oats are a game changer for many.
Why do overnight oats go bad? ›
Overnight oats will begin to deteriorate after the 2nd or 3rd day in the fridge, mostly due to the other ingredients added to the batch; and, they usually lose their texture and go bad after the fourth day. Make sure that you're storing them in an airtight container in the fridge.
Why are overnight oats healthier than cooked oats? ›
Resistant starch is a type of fiber that acts as a prebiotic, feeding the beneficial bacteria in the gut and supporting a healthy digestive system. Additionally, overnight oats retain more of their natural nutrients since they are not exposed to high heat during the cooking process.
Is there a downside to eating oatmeal? ›
Oats can cause gas and bloating. To minimize side effects, start with a low dose and increase slowly to the desired amount. Your body will get used to oat bran and the side effects will likely go away.
Why do you put chia seeds in overnight oats? Chia seeds up the nutrition content in overnight oats. They're loaded with good-for-your-gut fiber and omega-3 fatty acids, which help calm inflammation in your body and may protect you from chronic disease. They also add a nice protein boost to this recipe.
What cancels out lectins? ›
Active lectins are what's found in raw plants. But boiling, baking, pressure-cooking and soaking can deactivate those lectins, so they're not going to have the same effect as they would if you ate them raw. Fermentation, sprouting and removing peels and seeds can also reduce the amount of active lectin in plant foods.
Should I worry about phytic acid in oats? ›
Phytic acid occurs naturally in grains such as oats and is an energy source for sprouting grain seeds. Although it can inhibit the absorption of minerals, this shouldn't be a problem if you maintain a well-balanced diet.
How to neutralize phytic acid in oats overnight? ›
If you soak your oats overnight at room temperature (do not put them in the fridge!) between 7-15hrs it allows the natural enzymes and other helpful organisms to begin fermenting the grain and this will neutralise a large portion of the phytic acid.
Is eating oats at night good for weight loss? ›
Oats provide essential nutrients, antioxidants, and fiber. The high-fiber content in oats supports weight loss by increasing feelings of fullness. Oats may improve heart health by lowering cholesterol levels.
Are overnight oats too high in carbs? ›
No, the classic overnight oats recipe is made of oats, a wholesome natural grain but very high in carbs. In fact, oats contain about 56 grams of net carbs per 100 grams. As a result, they spike blood sugar levels and are not approved on a keto diet.
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.
How many days can you eat 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.
