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.
So soaking overnight will not only save you time in the morning, you literally just have to heat them up, but by doing this it's also a lot kinder on the gut and encourages healthier digestion - it's a WIN WIN!
Overnight oats offer a range of health benefits, due to their rich fibre and protein content. They also contain a number of vitamins and minerals, some of which include manganese, phosphorus, magnesium, copper, iron and zinc. This makes overnight oats healthy for your gut, as well as for overall health and well-being.
Use hot water for soaking oats since its elevated temperature promotes the breakdown of phytic acid. Whole milk works well for cooking the porridge, and is the primary cooking liquid in many traditional recipes; however, you can use additional water or a non-dairy substitute such as coconut milk if you prefer.
When you soak the oats overnight, it's almost like you're cooking them, but the process is much longer and slower, and it's done without heat. Hence, it is more nutrient rich than cooked version. Overnight oats contain increased resistant starch.
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.
As discussed in the previous section, the soaking and temperature make it retain nutrients better. Overnight oats retain its fiber content better, keeping you full and energetic for a long period. People aiming at weight management can draw many benefits from this aspect of oatmeal.
I personally like non-diary options and usually use unsweetened almond milk for my overnight oats. Yogurt – Yogurt gives overnight oats an extra creamy texture while adding a bit of protein. I personally like using plain Greek yogurt since it's the highest in protein and lowest in sugar.
If you want to lose weight, you can include oats water in your diet as it helps in reducing belly fat rapidly. Oats water is rich in fibre, which keeps the stomach full for a long time. Consuming oats water on an empty stomach in the morning controls appetite, which helps in weight loss in longer run.
Once they're soaked, it's time to cook. Simply bring oats to a low boil. Then reduce heat, cover, and simmer until tender. Lastly, add in your sweetener of choice, along with cinnamon and flaxseed.
Gently rinsing soaked oats not only helps them to be less “pasty” in texture, but also helps to reduce any sour flavor that may develop as a result of the soaking process.
Overnight oats is a hearty and nutritious breakfast dish made with whole, nutrient-dense ingredients. It's a simple dish to make, and a much healthier option than instant oatmeal, which often contains added sugars and artificial flavors.
Refrigerate overnight or for at least 5 hours. In the morning, add additional liquid if you'd like. Once you achieve the desired consistency, top with fruit, nuts, nut butter, seeds, protein powder, granola, coconut, spices, zest or vanilla extract.
- Among whole grains, oats have high levels of soluble and insoluble fibres, both of which contribute to gut health. They are also an excellent source of prebiotics! - Kefir yoghurt (fermented milk-like thin yoghurt) or yoghurt containing cultures are both good for promoting a healthy gut.
However, overnight oats can be fattening due to other influential factors. The type of liquid you use to soak the oats and any sweeteners or toppings you add to your no cook oats can add on calories that turn overnight oats fattening.
Overnight oats are meant to be eaten cold, however, if you prefer warm oats you always have the option to heat them up. Because you soak the oats overnight, they become soft and easy to digest making them delicious eaten cold!
Overnight oats are great examples for a possible lunch or dinner. Here's one of our favorites, a classic recipe. It's super simple to make and will leave you with a happy tummy. It works great either as breakfast, lunch, or dinner.
Overnight oats can be stored in an airtight container for up to five days in the refrigerator. The caveat is that they'll continue to soften the longer they sit — which might be a bonus if you like your oatmeal on the super-creamy side.
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.
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.
Overnight Oats Have Increased Digestibility
When you soak oats overnight, it's almost like you're cooking them, but the process is much longer and slower, and it's done without heat. This may make them easier to digest compared to oats that have been cooked.
There are many benefits of oat water. It provides all the great health benefits of oats with hydration. To take your oatmeal water up a notch, try soaking the raw grains (oats) in water overnight before blending them.
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.