Overnight oats: Benefits for health, weight loss, and recipes (2024)
Even if you are new to the whole fitness scene, chances are one of the first things you hear about are the benefits of eating oats, not just for its health benefits but also how it aids in weight loss. Oats are a versatile breakfast food that can be tweaked to taste as the consumer desires. It tastes just as brilliant with fruits as it does with some salt and spices. Another aspect that enhances the fitness credibility of oats is soaking them overnight for consumption the next day. Contrary to popular belief, overnight oats have an amalgamation of health benefits for the body and work wonders for weight loss.
How are overnight oats healthy?
Overnight oats have become the hot new trend across the world due to their high fibre and nutritional content, even more so than its cooked counterpart. When soaked overnight, the starch present in the oats is naturally broken down and more nutrients are absorbed by the oats through the period of soaking, the acid present in the oats also breaks down overnight and this results in better digestion. Due to its soggy texture, it is much easier to consume in the morning. Most importantly, overnight oats help in increasing the insulin present in your body, which helps in regulating type 2 diabetes.
How can overnight oats help you lose weight?
Oats over all are beneficial for all those who are looking to lose some extra weight. Overnight soaked oats are very high in their fibre content, which keeps your stomach filled for a longer period of time. It even helps in clearing out your digestive tract. The high resistant starch content guarantees faster fat burning and increasing the body’s insulin level. Overnight oats also help in reducing bad cholesterol in the body and increasing the good cholesterol. Oats are also known to work wonders for those who have a high blood pressure. Overnight oats serve as a quick meal with minimal preparation. Not only are nutritional but also make for a delicious meal.
How to make overnight oats?
There are many recipes all over the internet for you to choose from, in accordance with your taste. Simply, the oats need to be soaked in liquid for the span of 7-8 hours, before consumption. You can use milk, water, almond or coconut milk or even curd. Once they have been left overnight, they can be served the next morning with a variety of fruits and nuts. If you prefer a more savoury flavour, you can soak them in any of the above-mentioned liquids and add ‘ghee’, salt, and spices according to preference. Here is a delicious recipe to try.
Peanut butter overnight oats: Recipe by Minimalist Baker
Ingredients
OATS
• 1/2 cup unsweetened plain almond milk (or sub other dairy-free milks, such as coconut, soy, or hemp!)
• 3/4 Tbsp chia seeds
• 2 Tbsp natural salted peanut butter or almond butter (creamy or crunchy // or sub other nut or seed butter)
• 1 Tbsp maple syrup (or sub coconut sugar, organic brown sugar, or stevia to taste)
• 1/2 cup gluten-free rolled oats (rolled oats are best, vs. steel cut or quick cooking)
TOPPINGS (optional)
• Sliced banana, strawberries, or raspberries
• Flaxseed meal or additional chia seed
• Granola
Instructions
• To a mason jar or small bowl with a lid, add almond milk, chia seeds, peanut butter, and maple syrup (or another sweetener) and stir with a spoon to combine. The peanut butter does not need to be completely mixed with the almond milk (doing so leaves swirls of peanut butter to enjoy the next day).
• Add oats and stir a few more times. Then press down with a spoon to ensure all oats have been moistened and are immersed in almond milk.
• Cover securely with a lid or seal and set in the refrigerator overnight (or for at least 6 hours) to set/soak.
• The next day, open and enjoy as is or garnish with desired toppings (see options above). See more flavour/topping suggestions in the blog post above!
• OPTIONAL: You can also heat your oats in the microwave for 45-60 seconds (just ensure there’s enough room at the top of your jar to allow for expansion and prevent overflow), or transfer oats to a saucepan and heat over medium heat until warmed through. Add more liquid as needed if oats get too thick/dry.
• Overnight oats will keep in the refrigerator for 2-3 days, though best within the first 12-24 hours in our experience. Not freezer friendly.
Are overnight oats good for weight loss? Yes! If you are looking for an effortless breakfast recipe that's nutrient-rich and can help you reach your weight loss goals successfully this recipe for overnight oats is just for you. Overnight soaked oats have amazing nutritional content and many health benefits.
In addition, be sure to add a protein source like Greek yogurt, egg whites or eggs, or nuts or nut butters. Protein helps you feel full and prevents overeating, which in turn may promote weight loss ( 10 ). Low calorie toppings and protein-rich foods are good additions to oatmeal if you're trying to lose weight.
Is it ok to eat overnight oats every day? 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.
Oats are super rich in fibre content, which helps you remain full and prevent overeating and binge-eating. Proteins keep blood sugar levels stable and prevent insulin spikes that may lead to fat storage. Oats are super low in calories, making them great for aiding weight loss.
Overnight soaked oats are very high in their fibre content, which keeps your stomach filled for a longer period of time. It even helps in clearing out your digestive tract. The high resistant starch content guarantees faster fat burning and increasing the body's insulin level.
The first place men typically lose weight is the belly, while women tend to lose weight all over, but hold onto weight in their thighs and hips, Dr. Block explains.
High-sugar toppings like chocolate, syrup, and dried fruit
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."
Moreover, their high fiber content promotes satiety, thus decreasing your energy intake (2). So, following an oatmeal diet and replacing the meals completely with oats keeps your hunger in check and helps you shed 15 to 20 lbs within 6 to 8 weeks.
Phase 1: Eat oatmeal for three meals for one week. Eat whole oats instead of instant oats. You can add some fruits to oats during this phase. Phase 2: During the second week, you need to eat oats for at least one or two meals in a day with healthy low-fat options for the rest of the meals.
Studies have shown that oats and oatmeal can help people lose weight, lower blood sugar levels and reduce the risk of heart disease and cancer. In fact, supporters of the oatmeal diet plan claim that the popular diet can help people lose up to 4 pounds (1.8 kg)in just one week.
The addition of milk to overnight oats creates a creamy texture whereas water won't add any creaminess but that's not necessarily a bad thing. We can compensate for the lack of creaminess and flavor with other nutritious ingredients like mashed banana, plant-based yogurt, or nut butter.
According to USDA, a breakfast with 2 medium eggs will yield approximately 13g Protein and 1.1g Carbs whereas a bowl of oatmeal will give you 2.4 g Protein and 12g Carbs. So if Protein is your priority for breakfast then the clear choice is Eggs.
If you're looking for a little crunch, don't add any nuts or seeds to the porridge until just before eating. Most fresh fruit should be added just prior to digging in, too. Banana can go either way; if you add it before refrigerating, make sure it's ripe, and mash it to help it better incorporate into the porridge.
Eating oatmeal 3 times a day may help you lose weight. Oats are filling and low in calories, so they can be beneficial for those trying to lose or maintain their weight. Additionally, oats contain soluble fiber which helps to reduce cholesterol levels and inflammation in the body.
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.
How long do overnight oats need to sit? You can eat the oats after they have been sitting for 2 hours, BUT I recommend waiting 8 to 12 hours so the oats have time to soak up all of the milk. The longer you wait, the creamier they will be.
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.
In addition to an oily appearance, your urine might also have a milky white color. This is due to the presence of fat and protein in lymph fluid. Other symptoms of chyluria include: blood in your urine.
Oatmeal, particularly the slow-cooked kind, is generally healthier than Cheerios. Both are made from whole oats, but the difference comes down to processing. Unprocessed whole oats, like those in steel-cut oatmeal, take a while for the body to digest.
Interactions. Oat bran may decrease absorption of medications. There are reports of decreased absorption of HMG-CoA reductase inhibitors and iron with oat bran ingestion.
Almonds, walnuts, sunflower seeds, pumpkin seeds, ground flaxseeds and other nuts and seeds add earthy flavor and a bit of crunch to a bowl of oatmeal. Nuts and seeds add protein, fiber and healthy oils to your oatmeal. Toasting nuts and seeds enhances their flavor.
Oatmeal is a good option for breakfast because it can help a person to feel full for a long time. However, it does not provide the nutrients that a person needs on a daily basis. This makes the oatmeal diet a poor strategy for long-term weight loss.
The healthiest way to eat oatmeal is cooked in milk with fresh fruit on top. The milk helps add extra protein and makes the oats creamy. The fruits add a delicious sweetness! You can also use almond milk or your favorite non-dairy milk.
Peanut butter is a high-fiber food that promotes healthy weight loss. It keeps you full for a long time, stimulates metabolic system, and has a low glycemic index, which allows you to achieve your weight loss goals .
The Bottom Line. 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.
Overnight oats have been found to be perfectly safe, even enough to eat every morning if desired. Just as with any food, some may feel that uncooked oats give them digestive issues. Overnight oats are not unsafe unless someone has certain medical conditions that affect their ability to digest.
It's a perfect option if you're looking for a great-tasting and healthy substitute for your daily smoothie, snack, breakfast, or meal replacement shake.
Adding Overnight Oats To Your Daily Diet Can Boost Metabolism. Another impressive health benefit of biotin, present in overnight oats, is enhancing metabolism. Overnight oats also contain healthy carbs and vitamins which are essential in boosting metabolism in the body.
Don't I have to rinse the oats? It makes sense that if you're soaking oats to rid them of phytic acid, you would need to discard the soaking water; however, this process is enzymatic. That means the phytic acid is deactivated (to some degree) and you do not need to discard the soaking water.
How long do overnight oats need to sit? You can eat the oats after they have been sitting for 2 hours, BUT I recommend waiting 8 to 12 hours so the oats have time to soak up all of the milk. The longer you wait, the creamier they will be.
Oatmeal fits the bill for a high-fiber, low-fat, and low-sodium way to lower your blood pressure. Eating oatmeal for breakfast is a great way to fuel up for the day. Overnight oats are a popular breakfast option.
Overnight oats may help you lower your cholesterol levels. Believe it or not, it has to do with the fiber content. According to a 2012 study published in the Journal of Nutrition and Metabolism, a specific fiber found in oats called beta-glucan has been shown to reduce cholesterol levels between 5-10%.
Another thing is the fact that as opposed to the cooked oatmeals since overnight oatmeals are not boiled they retain more nutrients. Overnight oatmeals also incorporate raw oats unlike cooked oatmeals, which use instant oats and therefore making it relatively more nutritious.
Foods that are rich in protein (like eggs) and those that are high in fiber (like oatmeal and whole-grain cereal) are great choices for dropping pounds and staying at that lower weight. “They satisfy you and keep you feeling fuller longer," Tracy says.
Make sure you have at least double the liquid per each serving of oats (so, 1 cup of milk to ½-cup of oats), increasing the amount if you want a soupier texture. We love the chewy, hearty texture of steel-cut oats, but they're too firm to use for overnight oats.
Typically, overnight oats are eaten cold, which is perfect for the hotter months. Overnight oatmeal is no-cook and doesn't need to be heated, but you may find yourself wanting a warm breakfast instead. It makes it super convenient to heat overnight oats to avoid being rushed in the mornings.
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Introduction: My name is Duncan Muller, I am a enchanting, good, gentle, modern, tasty, nice, elegant person who loves writing and wants to share my knowledge and understanding with you.
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