Written & Medically reviewed by
Dr.Sanjana.V.B. Bhms. Dbrm.Cdn

Overnight oats - Nutritious breakfast

     Overnight oats are a quick and easy nutritious breakfast or snack made by soaking rolled oats in liquid overnight. They're made by soaking oats with liquid like milk and other ingredients like yogurt, chia seeds, and flax seeds etc. These are the basic ingredients.

 Oats are excellent sources of fiber. Fiber can provide immense health benefits to digestive and cardio vascular system of your body.Depending on the specific recipe and ingredients used, overnight oats may also be a good source of vitamins, minerals, protein and healthy fats also.

Fiber in oats helps to control LDL cholesterol, diabetes, obesity and hypertension. Control over the risk factors may help to prevent developing coronary heart disease and strokes. Fiber intake also help to improve insulin sensitivity.

How to make overnight oats?

Preparing overnight oats is so simple that it requires just stirring together a couple of ingredients in a jar, placing it in the refrigerator, and enjoying the nutritious ,yummy oats breakfast next morning .It does not involve any cooking or baking process. 

You can add a variety of toppings on overnight oats including fresh fruit, nuts, seeds etc. according to your requirement. If you want to make it healthy, add healthy ingredients only.if you want to add sugar ,add maple syrup or honey.

You need a jar that is spacious enough to stir everything together. Mason  jars may be the right choice for making overnights oats. Wide mouth jars also can be used if you like it.

Ingredients

·       ½ cup rolled oats

·       ½ cup milk (dairy or dairy-free)

·       ¼ cup Greek yogurt (dairy or dairy-free)

·       1 tablespoon chia seeds & or flax seeds

·       1 tablespoon maple syrup

·       ¼ cup small diced strawberry and blueberries

·       ¼ cup nuts [almonds, walnuts,pistachio,cashew nuts mix] 

       Optional ingredients

·       Add other fruits as you prefer – pineapple, banana pieces.

·       You may add flavoring agents such as vanillaextract [1/2 teaspoon] ,nut meg powder[ one pinch] and cinnamon [1/4 teaspoon] etc.

Preparation

·       Add all the ingredients into a jar with lid or bowl and give it a stir until combined together.

·       Allow it to soak in the refrigerator for at least 2 - 8 hours to get a creamy oats next morning.

·       You may serve it cold or hot as you prefer.

    Soaking oats overnight in milk renders them ready to eat the next morning, Oats prepared by soaking overnight in skimmed milk without and with inclusions retain their relatively low glycaemic impact. That means overnight oats eating do not cause a sudden blood sugar spike.

 Overnight oats include ingredients such as milk, seeds[ chia, flax seeds mostly] , berries,fruits which make it more nutritious.Milk is rich in calcium and help supporting bones.

      The chia seeds also contain omega 3 fatty acids,fibers,protein, vitamins and minerals.Omega 3 fatty acids help to improve cardiovascular health.Omega-3 fatty acids help in lowering cholesterol, regulating heart rhythms and blood pressure, preventing blood clots, decreasing inflammation.

The fiber in chia seeds is mainly soluble fiber and mucilage.It also helps to reduce bad LDL cholesterol, type 2  diabetes and obesity.The fibers of chia seeds may help to lower LDL[ low density lipoproteins] cholesterol and slow down digestion, which can prevent blood sugar spikes after eating a meal and promote a feeling of fullness or satiety. Therefore it helps in weight loss also. A dietary fiber content of chia is 23% to 41%. High amount of fiber decreases the risk of coronary heart disease, risk for diabetes type 2, and several types of cancer

   Chia seeds improve cognition and memory. Chia  seeds are one of the most-concentrated sources of alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid which is important for brain function and improved cognition and memory. Vitamins (mostly B complex) and minerals calcium, phosphorus, and potassium in chia seeds improve cardiovascular health and strengthen bones.

   Flax seeds also provide numerous health benefits.The flax seeds[ read more] are good sources of fiber, omega 3 fatty acids ,vitamins and minerals.

Fiber in flax seeds help in :

·       Lowering blood pressure

·       Improves cardiovascular health

·        Helps weight loss and to be young looking

·       Improves digestion

·       Reduces cancer risk

Flax seeds consumption protects against the development of breast cancer and colon cancer.

Omega 3 fatty acids [ALA] alpha lenoleic acid  helps brain functions and cognition. It helps memory and concentration.Flax seeds are also good source of antioxidants. Its secoisolariciresinol diglucoside (SDG) content, is of great value in preventing oxidative stress to the body.

The berries, particularly blueberries are good ant-ioxidants.Strawberries also have got numerous health benefits.[read more].

Overnight oats can be prepared up to 2-3 days in advance &stored to use again, sometimes  for longer, if it is stored in refrigerator.

Various types of overnight oats preparations are :

·       Peaches and Cream Overnight Oats

·       Apple Pie Overnight Oats

·       Pumpkin Pie Overnight Oats

·       Golden Milk Overnight Oats 

Include nutritious overnight oats as part of your breakfast or snacking. It is incredibly healthy!

References

1.    https://www.health.harvard.edu/heart-health/eat-more-fiber-rich-foods-to-foster-heart-health

2.    Journal of the Academy of Nutrition and Dietetics (2016), “Is Dietary Fiber Considered an Essential Nutrient?

 https://www.jandonline.org/article/S2212-2672(15)01743-8/pdf

3.    https://pubmed.ncbi.nlm.nih.gov/35807822/

4.   https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6567199/ 

5.    https://pubmed.ncbi.nlm.nih.gov/29101172/

6.    https://pubmed.ncbi.nlm.nih.gov/18689552/