Mornings are the best time to fuel your body and eating overnight oats is the healthiest and quickest way to start your day. Busy professionals often do not have enough time in hand to put together a balanced breakfast, but overnight oats recipes can be customized to suit your nutrition as well as taste requirements.
In a new study led by Frank Duca, an associate professor at the University of Arizona, published in The Journal of Nutrition, it has been found that oats could mimic effects of GLP-1 medications such as Ozempic, Wegovy, and Mounjaro, designed to treat type 2 diabetes. As per this study, beta-glucan, a type of fibre found in oats and rye, can help fight obesity.
How to prepare overnight oats
To prepare overnight oats, all you have to do is to combine rolled oats, milk (or an alternative of the same) and your favorite ingredients like fruits, nuts like almonds, walnuts and chia seeds or sabza seeds in a jar. Stir well, cover, and refrigerate overnight. In the morning, enjoy your ready-to-eat, creamy oats at cold or warm temperature, as per your preference.
Benefits of overnight oats
As mentioned above, oats are packed in fibre, particularly beta-glucan, which can help lower cholesterol levels and boost cardiovascular health. Being an excellent source of vitamins, minerals, and antioxidants, oats can promote overall wellness. Eating oats can keep cravings at bay, helping you provide sustained energy throughout the day. Oats are an excellent source of dietary fiber, particularly beta-glucan, which can help reduce cholesterol levels, improve heart health, and promote a feeling of fullness. The soluble fiber in oats can aid in digestion by promoting regular bowel movements and preventing constipation. The combination of complex carbohydrates, fiber, and protein provides a steady release of energy, keeping you fuller for longer and preventing mid-morning hunger pangs.
6 ways to eat overnight oats
1. Sugar-free chocolate overnight oats
This is perfect for chocolate lovers who love to start their day with their favourite flavor. Make this recipe nourishing by adding rolled oats, chia seeds, cocoa powder, almond milk, maple syrup and vanilla extract. Adding some fruit and yoghurt will further enrich your breakfast.
2. Almond-saffron overnight oats
There is nothing that can beat the powerful combination of almonds, oats, and chia seeds in your breakfast. Eating this meal first thing in the morning will make sure your body gets all the essential nutrients and macronutrients in one go. Combined rolled oats with chia seeds, raisins, almonds, saffron, cardamom, milk to prepare this recipe. This high protein and fibre breakfast will prepare you for a crazy Monday or generally a hectic day ahead.
3. Lip-smacking coffee-walnuts oats
Instead of having your regular cup of coffee, you can try this delicious and nourishing overnight oats recipe instead. This is powered by walnuts and chia seeds which will also ensure supply of enough protein, fibre and amazing antioxidants to your body. To make this recipe, take rolled oats, chia seeds, chopped dates, crushed walnuts, jaggery and 1/2 tsp coffee powder.
4. Peanut butter banana overnight oats
If you are someone who can't do without peanut butter, and banana is one of your favourite go to fruits, this recipe is perfect for you. With protein, healthy fats, fibre, vitamins, minerals, carbs and antioxidants, this recipe is the definition of a balanced breakfast. Combine oats with milk, sliced bananas, and a spoonful of peanut butter. Add a dash of cinnamon and a sprinkle of chocolate chips for a sweet treat.
5. Apple cinnamon overnight oats
Flavoursome and nutritious, there is nothing quite as comforting as this recipe. They can also nourish your body as well as your brain. Apples are high in fibre, vitamin C, and antioxidants which can help support healthy digestion, brain health, and weight management. Cinnamon is a great spice to support weight loss and satiety. Mix oats with slices of apples, grated apple, and a pinch of cinnamon. You can also add some yoghurt and walnuts for a creamy and delicious breakfast.
(Images courtesy: iStock)
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