Why Overnight Oats are better than Regular Cooked Oats (2024)

FAQs

Why Overnight Oats are better than Regular Cooked Oats? ›

Overnight oats contain increased resistant starch. Resistant starch is a natural carb which is resistant to digestion and acts as soluble fiber. It is found in all starchy foods and is present at higher levels in cooled starchy foods instead of cooked ones.

In terms of specific benefits, overnight oats has a higher resistant starch content. 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.

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.

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.

Is it better to eat cooked or raw oats? Cooked oats might be easier to digest for some, as cooking helps break down the starch they contain. However, neither way to eat oats is better or worse.

It is recommended eating around 50 grams of healthy oats every day as they can lower the risk of a lot of diseases. Protein packed: Oats are one of the best plant-based sources of protein, they contain around 14 grams of protein per 100 grams. You can still build muscles if you're into muscle building.

Add oats, milk, yogurt, maple syrup, chia seeds, vanilla and sea salt into a jar or storage container with a lid. Stir ingredients together. Place in the fridge overnight. If you're in a rush you can shorten the soak time to 2-4 hours.

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."

Oats are rich in carbohydrates and a fibre called beta-glucan, which helps in the slow release of glucose into the bloodstream. However, consuming oats in isolation and in the morning may lead to a spike in blood sugar levels due to the Dawn effect.

Add the desired amounts of milk, oats, yogurt, chia seeds and banana to a jar or container and give them a good stir. Refrigerate overnight or for at least 5 hours. In the morning, add additional liquid if you'd like.

What is the secret to overnight oats? ›

Add Twice as Much Milk as Oats

Whether you prefer whole milk, rice milk or coconut milk, you can use it. Just make sure to add twice as much milk as oats. Note: You can also use whey, buttermilk or thinned yogurt for a tangier flavor.

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.

The Best Oats for Overnight Oats: Old-fashioned oats, also known as rolled oats, become tender and creamy when soaked. Quick-cooking oats, which are smaller, can end up pasty and steel-cut oats, which are sturdier, stay quite firm even after soaking.

Fresh fruit will add fiber, vitamins, minerals and some sweetness to your oatmeal. Fruit's fat-soluble vitamins like A, E and K will best absorb if you add in a fat source like nuts, which will also add extra fiber and protein.

Overnight oats are the more nutritious option, but that doesn't mean that this meal is for everyone.

Overnight oats are healthier for your gut. Rolled oats contain 8.5 grams of resistant starch, by soaking rather than cooking, the oats retain more of the resistant starch. Resistant starch is a type of prebiotic fibre that your body cannot digest.

Use plain old fashioned rolled oats, not quick oats. Quick oats will get too soggy when soaked with milk. And do not use steel cut oats because they won't soften enough to eat just with milk unfortunately. Try this steel cut overnight oatmeal instead.

Leave instant oats behind when making overnight oats. Since they are so small, they'll actually just end up almost dissolving in the liquid. Steel-cuts oats can be used but expect them to very chewy and fairly dense.

Though typically served cold, overnight oats can be eaten warm if you wish. But it is usually eaten cold; that's why it's a grab-and-go breakfast. If you prefer warm oats in the morning, just place them in the microwave for a minute.

In order to do our best to potentially inactivate the mineral-stealing phytic acid we need to include a high phytase flour such as rye (or buckwheat) with our soaking oats AND that flour needs to be freshly-ground.