2023-12-26 04:30:00
Overnight oats have many advantages over porridge and conventional oat flakes. What makes them so healthy. Plus: delicious recipes.
Overnight Oats: The most important thing on the topic
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Does everything have to happen very quickly in the morning? Than are Overnight Oats the perfect breakfast for you that is quick to prepare and still healthy. The advantage: Oatmeal keeps you full for a long time and contains many important nutrients.
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Translated, overnight oats means something like Overnight oatmeal. Logical, because the superfood is soaked overnight. There are also toppings such as bananas, nuts, cocoa flakes or spices such as cinnamon.
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In contrast to porridge, where the oat flakes are boiled, you eat overnight oats cold. But that’s not a disadvantage, it’s a long one soaking even has Advantages. We’ll explain to you here what they are and why oatmeal is so healthy.
Why are oats so healthy?
Overnight oats consist mostly of: oatmeal. And they are generally very healthy. They are a whole grain product and contain a lot of fiber. Including Beta Glucan. This ensures a high satiety effect and prevents you from consuming too many calories at the next meal. Beta-glucan also has a positive effect on blood cholesterol levels.
In addition, in Studies also an effect on the Blood pressure proven (when consuming 120 grams of oatmeal per day). For example, an oat cure is also recommended if you have insulin resistance or type 2 diabetes because it has an influence on blood sugar levels.
Oats also contain many vitamins such as B1, B6 and biotin. But zinc, magnesium and iron are also in it medicinal plant of the year 2017.
In the video: This is the best cow’s milk alternative for your overnight oats
Why are overnight oats so healthy?
The Difference makes soaking the oatmeal overnight. Although yes 30 minutes is sufficient would be. Because this reduces it Phytic acid content. This is naturally contained in the oats and ensures that nutrient and Vitamins cannot be completely absorbed because it binds them. By soaking in Milch or water as with overnight oats, the phytic acid is broken down.
The Bring to a boil like making porridge in this regard no alternative, because this does not reduce the phytic acid content. It is also assumed that vitamins are lost due to heating. Warm porridge is a good home remedy for this stomach pain and keeps you full for longer.
However, it is also completely harmlessoatmeal eaten without boiling or soaking. This puts you at risk no nutrient deficiency.
Bananas and berries are also better tolerated because they have a good glucose-fructose ratio.© Getty Images
These are other benefits of overnight oats
???? They can be prepared with just a few ingredients. This means you can sleep longer in the morning and save time.
???? In the screw-top jar they are easy to transport and a good meal on the go.
❄️ They last for several days in the refrigerator.
???? There are no limits to your imagination. You can prepare them in a variety of ways with different toppings such as fruit, nut butter, chia seeds, cocoa nibs, etc.
The best overnight oats recipes
For the basic recipe for one serving you need 50 grams of oat flakes and 150 milliliters of liquid (always in a ratio of 1:3, milk, plant milk or water). Pour into a glass and let it steep overnight. You can add toppings at this step or followingwards as desired.
Overnight oats with mango and coconut
Prepare according to the basic recipe, add coconut flakes as desired, add a tablespoon of skyr and top with finely chopped mango pieces.
Vegan overnight oats with berries
Prepare according to the basic recipe with plant milk, add cinnamon powder, add berry mixture (frozen or fresh raspberries, blueberries, strawberries) and garnish with grated coconut.
Overnight oats with apple and raisins
Prepare according to the basic recipe with apple juice, grate half an apple and add it, 50 grams of yogurt, 1 teaspoon of raisins and coconut flakes.
Frequently asked questions regarding overnight oats
How healthy are overnight oats?
Overnight oats are very healthy because the oat flakes they contain are so rich. They are rich in fiber and contain magnesium, zinc and iron as well as many vitamins. Soaking overnight reduces the phytic acid content, allowing for even better nutrient absorption.
Are overnight oats healthier than regular oatmeal?
You can’t say that in general terms, because overnight oats consist mostly of oat flakes and various toppings. However, soaking overnight is an advantage because it allows more nutrients to be absorbed.
Is it better to soak oatmeal overnight?
Let’s put it this way: It’s not a problem if you don’t soak the oatmeal overnight. If you soak them like you do with overnight oats, this has some advantages.
When should you eat overnight oats?
People who only have little time to eat breakfast in the morning but still want to eat healthily are ideally served with overnight oats. Because they can be prepared the evening before and can also be taken to work in a glass for a late breakfast.
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