What are overnight oats, why overnight oats are healthy? The morning is an important time for breakfast but most of us skip it for various reasons. Being busy in the morning or lazy to cook is the main reason most people don’t eat breakfast. In fact, by entering food into the body can be more active and enthusiastic to work.
If you are one of those who don’t have time to cook in the morning, then don’t miss the overnight oats. This is an important food for your health to make up for nutritional deficiencies in the morning. So, now there is no reason for you to skip food in the morning. You can replace your cooking with oats overnight in a glass as a quick meal to nourish your body.
What do you need to prepare overnight oats? You only need a jar and spoon. This simplicity has taken many of the food industry into a frenzy, and overnight oats have become part of the urban lifestyle.
Why Overnight Oats Are Healthy
Oats are a healthy food with rich fiber content. As a healthy food, actually oats have been around for a long time but now they have been modified as fast food that is easy to carry anywhere even if you don’t have time to cook in the morning. But with overnight oats you can still enjoy your meal.
What is overnight oats? Actually overnight oats are pure oats that have been soaked overnight, and that’s all there is to it. But oats are a versatile and not boring food. You can adjust these foods according to your daily diet. Likewise if you are a vegan, vegetarian, plant-based, high-protein, or even gluten-free food (choose gluten-free wheat). So, overnight oats is a healthy food that can be enjoyed by all, whether vegan, vegetarian or otherwise.
How to Enjoy Your Overnight Oats?
To be able to enjoy oats the next day, you have to make preparations since the night. Prepare breakfast from the evening with your favorite oats. Soak overnight the amount of oats you want to consume. The next day you just add your favorite fruit, wet or dry fruit, can also add nuts, and drizzle on top with the sweetener you like. It’s simple you don’t have to cook in the morning.
With overnight oats you can get through your day without having to skip breakfast. With food in the morning, our daily activities will be more effective and enthusiastic. Oats are a fiber-rich food that is available all year round and you can pair it with fruit alone at that time.
Overnight oat preparations are youthful, healthy, affordable, available year-round, and available in all parts of the world.
Overnight oats have a sensational taste and are considered a superfood!
One of the advantages of overnight oats is that they are easy to waste so you don’t have to get up early just to prepare your breakfast. With overnight oats you can increase the duration of your rest in the morning.
If you are among those who feel sleepy throughout the day due to lack of sleep at night, then with overnight oats you can sleep more at night.
Are Overnight Oats Healthy
Oats are a small grain but the impact is quite large for health. These are oats and whole grains that are processed with all the precious ingredients. It is recommended that you consume 50 grams of oats overnight every day to have a major impact on health such as lowering the risk of various dangerous diseases.
Why oats are classified as healthy foods, even this includes healthy foods for the heart. Want to know why, here are some reasons why small grains are so valuable to eat.
– Full of protein
This is a food as the best source of vegetable protein, where oats contain 14 grams of protein in every 100 grams. So, eating oats can be a food to build muscle because it is rich in protein. If you are a vegan and vegetarian, you don’t have to worry about this food.
– Contains complex carbohydrates
Small oats contain 70% long-chain carbohydrates. It also provides a lot of energy for the body over a long period of time. Long chain carbohydrates have a slower time to enter the bloodstream and this is good for preventing spikes in blood sugar in people with type 2 diabetes. If you are an athlete, it is recommended to eat oats for 2 hours before you exercise.
– Digestive fibers
Another reason why oats are healthy foods is their high fiber content. It contains fiber, beta glucan, and when soaked in water, these oats form a protective, gel-like layer.
So, when these foods are in the intestines and mix with water, the oats in the intestines will form a gel, soothe the intestines, stomach, stimulate good digestion and prevent inflammation. Consuming 100 whole grains every day you already meet 1/3 of the daily fiber needs and make you feel full longer.
How to Make Overnight Oats the Right Way!
If you want to try oats overnight in the morning as a substitute for your snack when you go to work, then don’t skip this article, we will share with you how you can prepare oats as a meal in the morning.
Why are overnight oats healthy? This is because there are many types of food that are added when making overnight oats. Anything that is added to oats so that it becomes a breakfast food that is extraordinarily rich in nutrients. Below are some of the important ingredients in making oats so overnight oats are considered the healthiest food on the planet.
1. Oats are the main ingredient
This is the main ingredient you should put in a jar or you can put it in any airtight container with a lid. Oats or whole grains are the basis of your healthy, nutritious diet.
If you look for oats in the supermarket, you will usually find rolled oats and steel cut. Steel-cut oats are less processed, this is the type suitable for cooking soups. However, both types of oats can be used as ingredients in making overnight oats.
If you want to use other grains, then the best choice is spelled seeds. if you are on a gluten-free diet, then choose gluten-free whole wheat or you can also choose buckwheat, quinoa flakes, rice flakes and millet flakes.
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2. Layer up with seeds
After filling your jar with oats, now coat the top with the grain. Grains are a great source of plant fiber and protein, they are foods that stimulate digestion, and provide essential minerals such as magnesium, calcium, iron, plant protein, and omega 3 essential fatty acids.
Some grains have a neutral taste such as flaxseed, chia, so you don’t have to worry about which seeds are suitable for you to make overnight oats.
If you want your overnight oats to taste a little spicy and sweet, then use sunflower seeds. If you like an earthy and spicy taste, then use pumpkin seeds and flax seeds.
3. Temperature: warm or cold
Oats can be eaten overnight while still warm, stir briefly and warm in the microwave in the morning. But if you add yogurt to your overnight oats, we don’t recommend heating it. Yogurt will crumble when you heat it.
4. Milk and alternatives
In addition to using grains and oats, making overnight oats also requires milk. You can use milk or other milk alternatives.
The overnight oat mixing ratio is 1:3. So if you use 40 mg of oats, then use 120 ml of milk. If you want it creamier you can add more milk.
If you are a vegan or vegetarian, you can enjoy overnight oats by adding non-animal milk. You can use almond milk, rice milk, soy milk, or even coconut milk.
If the next day you find your oats are too soft, then add more milk and consume immediately until they run out.
5. Spices and sweeteners
In serving oats overnight, you can also add spices and a little sweetener to whet your appetite.
Perfect overnight oats by adding cinnamon, gingerbread spice, vanilla extract, cocoa powder, turmeric, protein powder and nut and nut butters.
Cinnamon and turmeric are natural ingredients for burning fat. While the addition of nuts and seed butter provides additional nutrients and plant-based protein, healthy fats and a teaspoon or two is enough.
Add a spoonful of Agave syrup, coconut sugar, or it could be with date syrup. Be careful not to use sugar that has been refined or processed.
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6. Fruits for natural sweetness
In order for your oatmeal to be really healthy, what other nutrients should be included? Fruit, fruit is a source of various important nutrients for the body.
Adding fruit in overnight oats is in the morning, you don’t need to add fruit at night or soak it together with oats. Just add fruit in the morning to provide extra nutrition and make your meal healthier.
You can add frozen oats overnight, fresh, seasonal or regional fruit. It is totally up to you and according to your taste.
Among the fruits we often add to overnight oats are apples, apricots, raspberries, cherries, strawberries, dates, kiwis, and oranges. You can slice it in small slices, slightly mix it with oats and it’s ready to be enjoyed.
But if you add bananas, apples, and other fruits, you have to be careful because they can turn brown quickly. To prevent this, you can squeeze a little lemon juice over apples, bananas or other fruit, lemon juice will make the fruits always look fresh and bright.
7. Crunchy toppings
Don’t forget to add a crunchy topping on top. You can add cocoa, coconut chips, chia, sunflower seeds, chopped nuts, pumpkin seeds, granola, this will give your food a crunchy texture.
The idea to make overnight oat topping is quite rich, you can look for a variety of ingredients to make it as a topping, this is optional and according to your individual wishes.
8. Use the perfect container
Use a mason jar as a container for your overnight oats. Use a beautiful mason jar that looks beautiful and good when in the photo. But this is not a mandatory thing, so if you don’t have it, you don’t have to bother buying it on Amazon.
But if you want to get one, please check the price on amazon.
The important thing is that your container has a lid, try using a cereal bowl, and cover it with cling film, this is sufficient and complete.
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More Tips for Your Overnight Oats
- If you’re adding yogurt to overnight oats, mix them well with the oats before leaving them overnight in the fridge.
- Citrus fruit is like orange too, just stir it along with oats before leaving it overnight
- If you are adding frozen fruit, then stir it and it will make your oats look refreshing, especially in summer.
- Oats overnight can last up to two days, so you can make two servings at once
- Put it in a jar with a lid, and you can take it to work or eat on the go.
Topped with nuts and seeds for a crunchy overnight oats, mix in a variety of grains at night and serve as a topping for your oats in the morning when you’re ready to enjoy them. Adding whole grains to overnight oats will add protein levels to your diet and this will certainly make your overnight oats healthier.
How Long Can Oatmeal Last?
- Oats can last a long time if you store them properly. You can pay attention to the expiration code listed on the package
- Whether in the original package or in a sealed container, make sure you store your oats in a cool and dry place.
- If you store them properly, you can still eat oats even after a week of expiry or as long as they haven’t changed color.
- Whole grain flakes you don’t have to wait too long if you find it smells bad. All food, if it has a foul smell, should be thrown away immediately.
- Overnight oats that you have soaked in milk, you should eat it no later than the next day and the day after (store in the refrigerator). Milk can turn sour quickly.
Are Oats Gluten Free?
– Oatmeal contains very little gluten when compared to other cereal foods.
– If you are sensitive to gluten, you should avoid this food because it can cause chronic inflammation in the lining of the small intestine, this is called gluten intolerance. However, some oats provider, provide the gluten-free oats. Check out in Amazon!
– Among the symptoms of gluten intolerance are vomiting, diarrhea, weight loss, severe fatigue and constipation.
– If you are intolerant of gluten, then you should stay away from oats even if the gluten content is low.
– So, when you buy it in the store, pay close attention to the packaging, whether it is gluten-free or not.
10 Reasons Why Overnight Oats Are Healthy
1. Oats are a food that supports weight loss
Oats are high in calories, but this miracle food can be the best food for weight loss. Calories in 100 grams of oats is 353 cal, but the content of unsaturated fat and magnesium which is quite high is very good for burning fat so that weight loss occurs.
2. Oats are the best food for digestion
Oats are a healthy home food for digestive health. These are fiber-rich foods that are great for gut health. The undigested fiber in oats acts as a protective layer for the intestines, and its benefit is to keep gastric juices from the mucous membranes. The benefits of fiber also act as a neutralizer of bad cholesterol. It also relieves constipation and flatulence.
3. Overnight Oats are a great source of plant-based protein
For one serving of overnight oats weighing 50 grams is the best source of protein, because it provides about 7.7 g of vegetable protein. Protein from oats is of the highest quality when compared to other vegetable proteins such as those from whole grains and vegetable milk. This protein can be converted by the body into its own protein.
4. Oats are beneficial for hair, skin and nails
One of the unexpected benefits of consuming overnight oats is as a nutrient for skin, nails and hair. Consuming oats every day will provide great benefits for the beauty of your skin, hair and nails.
Oats contain vitamin B7 or biotin and are also rich in various other minerals such as copper, manganese, zinc, all of which have an effect on healthy hair, skin and nails.
5. Oats keep you full longer
Diligent eating oats can also make you full quickly. Oats when exposed to water will float and make the intestines quickly fill with it.
when you add fruit in overnight oats, then this food has become a healthy food that is rich in benefits for the health of the body more broadly.
6. Oats aid in sports nutrition
If you are a sportsman, then eating oats before sports and training sessions is very important to provide an energy supply for the body. Whole grains are foods that are rich in protein, fiber, B vitamins, and other minerals. The protein content in oats is quite important for muscle growth and muscle tissue development.
7. Oats can promote healthy dietary habits
Consuming oats in the morning not only makes it easier for you to have breakfast but also provides many benefits from the nutrients provided by oats.
It only takes 5 minutes to prepare overnight oats and you will enjoy them in the morning without having to cook again. It’s very simple and doesn’t waste your time.
By getting used to eating oats in the morning you are already implementing a healthy diet. This is important and can make your healthy habits every day.
8. Strengthen the body’s immune system
Oats or overnight oats provide as much zinc as we get in steaks. One of the important elements in strengthening the body is zinc, it can increase the frequency of wound healing and can fight inflammation in the body.
9. Benefits of oats regulate blood sugar
Wheat contains beta glucan whose benefits are lowering cholesterol and binding bad cholesterol in the intestine, and then excreted through the urine so that it does not accumulate in the bloodstream.
10. Oats improve nerve health
Oats also contain vitamin B1 and its function is to build body tissues and nerve cells. It also provides a lot of energy and speeds up the body’s metabolic processes.
Those are 10 reasons why overnight oats are a healthy food. You don’t have to rush in the morning to cook breakfast, but prepare oats in the evening for food for breakfast, not only speeding up breakfast preparation but also rich in nutrients that the body needs. By filling the body with essential nutrients, your daily activities can run smoothly and you will be more enthusiastic about living your day.