11 benefits of oats
The daily consumption of oats lowers cholesterol, regulates digestive processes and provides us with a large amount of fiber.
Oats are a grain that is rich in proteins, unsaturated fats and vitamin B. It therefore has an incredibly high concentration of vitamins and minerals.
Its skin-promoting properties are well known, as are its ability to regulate bowel movement. So the benefits of oats are many and almost everyone can enjoy them.
Oats have been eaten for over 4,000 years. In ancient times it was seen as a food for the lower classes, but this has changed since. That's because of all the beneficial properties it is now known for.
For this reason, adding oats to any type of meal (be it breakfast, snacks, or whatever) is a great habit to help you stay healthy.
Ways to Eat Oats
There are many different ways you can add oats to your diet. However, it is mainly consumed in two ways: as oat flakes or as bran. The primary difference between the two is the process by which the two variants are created.
Whole grain oats are the freshly cut part of the grain, hulled and roasted. To make oat flakes, the whole grain is peeled and cut into smaller pieces and finally cut to form flakes. In oat bran, the whole grain oats are ground, without removing anything from the grain.
As a result, oat bran consists mainly of the outer layer of the grain, which means it has more protein and less carbohydrates than oatmeal.
In general, people prefer to eat oat bran, because it contains more nutrients, especially fiber. However, there is no evidence that this alternative is significantly better for your health than the other variant.
If you eat them daily, both types will help lower your cholesterol and regulate digestion. Either way, they are both a rich source of fiber.
Constituents of oats
Oats contain an abundance of proteins and carbohydrates, healthy fats (unsaturated fat and linoleic acid), vitamins, minerals and trace elements. These properties make this grain a rich source of energy. This avoids the feeling of fatigue that can be caused by low glucose levels.
This grain is an excellent source of several types of B vitamins, Vitamin A, Vitamin E and Vitamin D. It also contains minerals, such as calcium, which prevents osteoporosis.
It is rich in iron, which helps to carry oxygen to the body tissues. In addition to all this, oats also provide zinc, which plays a very important role in the functioning of insulin.
Another quality of oats is that they are 25% protein, which is more than any other grain. For example, oats have a similar amount of proteins to meat, milk and eggs. In this way, our body uses the proteins from oats to build and maintain our muscles.
Oats skins contain six of the eight essential amino acids, namely: isoleucine, leucine, lysine, methionine and phenylalanine. These help to get rid of bad cholesterol, or LDL.
Are overnight oats healthy?
There are numerous health benefits of overnight oatmeal .
A cup makes you feel full and satisfied. People who eat oatmeal for breakfast feel full longer and consume fewer calories at lunch than when they consume cornflakes, according to an Annals of Nutrition and Metabolism study.
- Overnight oats are good for your gut health . Uncooked oatmeal that you use in overnight oats contains 8.5 grams of resistant starch . Cooked oatmeal, on the other hand, contains only 0.3 grams of resistant starch. Resistant starch is a type of prebiotic fiber that your body does not digest. Instead, it passes through your digestive system unaffected until it reaches your intestines, where it is fermented by your gut bacteria and helps promote a healthy gut environment .
- Oats are high in fiber . Half a cup of oatmeal (the standard serving for overnight oats) contains 4 grams of fiber . That equates to 14 percent of the amount of fiber you should eat per day . Fiber benefits include keeping your digestive system regular, keeping you full, and protecting your heart.
- Oatmeal is good for heart health. A specific oat fiber called beta-glucan has been shown to lower cholesterol levels by 5 to 10 percent, according to a study in the Journal of Nutrition and Metabolism .
healthy fats (nuts or nut butter)
protein ( protein powder , milk, yogurt, nuts)
fiber (seeds, whole fruits).
While overnight oats have health benefits, how healthy your nighttime oats can be depends on how you make them. Make sure you don't add some of the worst ingredients for an overnight oat like added sugars and flavored milk.
A balanced breakfast should contain carbohydrates, fats, proteins and fiber. Balance carbohydrate-rich oats and make sure your oats are healthy overnight and can help you lose weight by choosing one of our carefully selected recipes that include:
How to make oats at night
Making oatmeal overnight is easy and can be broken down in a few easy steps.
- Choose your flavor combination . What do you fancy? (The possibilities are endless, so we've rounded up some recipe inspiration below!) You can throw in some seeds, add-ins like protein powder or Greek yogurt, flavorings, fruits, and other ingredients.
- Mix your oats, mix-ins, and liquid in a jar . Fill a Mason jar or small plastic or glass container with a 2: 1 ratio of oatmeal * to a liquid, such as nut milk or water. If the proportions aren't for you, you can also try the technique of pouring your favorite milk to cover the oats, waiting for the bubbles to stop, then topping the blend with another splash of liquid to make sure the oats are completely covered.
- Stir it up and let it sit . Stir your mix and toss it in the fridge to soak overnight (7-hours). (If you're in a hurry, your oats will also be ready in 4-5 hours.) While you sleep, the flavors melt together, so all you need to do is eat it in the morning - no cooking required!
If you like to eat warm oatmeal, you can also eat your overnight oats warm by popping them in the microwave for a minute or so. Check out our favorite mouthwatering overnight oat recipes that are coming that will keep you on track to your better body goals.
NOTE: You can also use instant oats in place of oatmeal. This swap will get your oats done faster overnight because instant oats are partially cooked more than even oatmeal.
How to keep oats overnight
Overnight oats should be stored in the refrigerator in an airtight container immediately after mixing .
You may be wondering, "Why do I have to keep oats in the fridge when I used all the non-perishable foods to make them?"
While it may seem strange to keep a mix of oats, water, seeds, nut butter, dried fruit and herbs in the fridge, "keeping the oats in the fridge is a critical step to keep the food safe", says Erin DiCaprio , PhD, a food safety specialist at the University of California Davis.
"Oats are not pasteurized, which means that microbial pathogens may be present in the oats," says DiCaprio. You can usually keep oats in dry storage because "the oats' low moisture content prevents the pathogens from growing at room temperature."
However, the story changes when you add milk, water or nut milk, which DiCaprio says provides the oats with "water that can cause these pathogens to proliferate when stored at room temperature," which can lead to foodborne illness.
“Keeping the oats in the refrigerator will prevent or at least slow down the growth of pathogens if they were present in the oats,” notes DiCaprio.
How long do overnight oats last?
When it comes to how long to store your meal-prepped overnight oats, DiCaprio recommends following standard USDA guidelines for keeping leftovers. That means you should n't keep oats in the fridge overnight for more than 4 days .
While oats are safe to eat at night for 4 days, one thing to keep in mind is that the longer you keep them, the softer the oats will gradually soften. So as long as you're OK with eating moist oats on Day 4, you should be fine! You may also notice that the liquid separates from the oats. Make sure to stir the mix again before consuming it.
We recommend eating oats overnight in 2 days for optimal flavor and texture
A healthy and easy breakfast
Breakfast is the most important meal of the day. But for many of us it is difficult to put a tasty and inspiring breakfast on the table again and again - especially when you have limited time in the morning.
Of all the hip and easy solutions that can be devised for that problem, overnight oats are probably the easiest. And the tastiest. And the most nutritious!
" Overnight oats " sounds very hip, and it alliterates wonderfully. But in fact it is a very simple dish: the basis for this breakfast are the ordinary oats flakes, which you soak overnight. By combining those fresh fruit such as banana, and possibly Some other ingredients of your choice, you get everything you need and you make a good start to the day. So simple, but very tasty! Read here how to prepare this great breakfast.
The ins and outs of the " oats "
Oatmeal is a perfect basic ingredient for your breakfast. It is tasty, it can be combined with all kinds of fruit, nuts and berries, and most important of all: it is healthy and filling. Oatmeal flakes are high in fiber, rich in protein, and therefore very satiating. That is why you can easily keep it up until lunch after this breakfast. A great start to the day, and perfect for those who want to snack less in between!
What exactly is oatmeal? The production of these flakes starts with oats: hulled cereal grains. By cutting them into pieces and rolling them flat, they make oatmeal flakes. The advantage of those flakes is that they have a much shorter cooking time - perfect for porridge, for example.
Oats flakes are not very tasty straight from the pack. For the "overnight oats", so - the name says it all - soak the oatmeal flakes overnight in milk, almond milk or yogurt.
Soaking is said to be healthier than cooking because more nutrients are said to be retained. There is not much evidence for this, but long soaking certainly benefits the taste. Plus - if you soak the oatmeal overnight, you can eat it right away in the morning. This way you can make a super-fast breakfast. And have you forgotten it for weeks? Don't worry: a week of fifteen minutes gives almost the same result.
A simple recipe for overnight oats
Curious how to prepare this delicious breakfast? For a good breakfast for one person you need the following:
• 30 grams of oats flakes (preferably organic, because of the taste)
200 ml of milk, almond milk or yogurt
• A tablespoon of raisins
• 1 banana, cut into pieces
• A handful of nuts, for example almonds or walnuts.
It is very easy to prepare this breakfast, but you have to plan it well. Start the night before!
1. Place the oatmeal and raisins in a bowl or glass.
2. Add the milk or almond milk, or toss in the yogurt. Stir well with a spoon. This is the basis of your overnight oats.
3. Put the bowl in the fridge. Cover with plastic wrap, or place a larger bowl over it. This way you prevent it from drying out.
4. Remove the bowl or cup from the refrigerator in the morning. Stir the whole thing with a small splash of milk or almond milk. Cut the banana into small pieces, add it and sprinkle a handful of nuts on top.
Enjoy your delicious breakfast. You will notice that you are full of it all day long. Doing well!
Make your overnight oats even better
There is a good reason that this breakfast has become so popular. It is the perfect recipe to supplement with all kinds of healthy and tasty things at your own discretion. This is how you can expand your overnight oats into an unforgettable breakfast experience:
• Kernels, seeds and more types of nuts give this breakfast even more body. This is also an easy way to make sure you get the right nutrients every day;
• Replace the apple or banana with berries, or combine different fruits;
• Honey, jam, syrup or dates give the sweet tooth plenty of options;
• With vanilla, cinnamon or coffee (!) You can further flavor the overnight oats .
As you can see, you can really go in any direction with this breakfast. It never gets boring!
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