Its no secret the cereals found on the shelves of your local grocery store are less than healthy.
And that is why those in the world of health and fitness have turn to a better option.
That option is overnight oats!
If your goal is to slim down, its time you start having overnight oats for breakfast.
Studies have shown that those who consume oats for breakfast consume fewer calories throughout the day.
However, not all oats are created equal.
Instant oatmeal, though very convenient, is loaded with artificial flavors and added sugars.
On the other hand steel cut oats require way too much time to prepare.
And that is where overnight oats come in.
What Exactly Are Overnight Oats?
The great thing about overnight oats is they require no cooking.
Prepare the raw, rolled oats at night, place them in the fridge, and they will be ready to eat in the morning.
Rolled oats are oats that have already been pre-cooked.
This means they will easily soak in all the liquids and be soft enough to eat first thing in the morning.
The Benefits of Eating Overnight Oats
The biggest benefit to eating overnight oats is they require very little time to prepare.
Just add in the ingredients you desire, place it in the fridge, and you are done.
Are Overnight Oats Healthy?
Uncooked rolled oats contain 8.5 grams of resistant starch.
Cooked oatmeal on the other hand contains 0.3 grams of resistant starch.
This gives uncooked rolled oats a significant nutritional advantage.
Resistant starch is a form of dietary fiber that passes straight through your digestive system.
Your body is unable to digest it so it goes untouched until it gets to your gut.
Once there your gut bacteria will ferment the resistant starch to ensure your gut remains healthy.
The great thing about preparing your own overnight oats is you are in complete control of what goes in them.
Try to ensure they have a good mix of carbs, fat, protein, and fiber.
How To Prepare Overnight Oats
The easiest way to prepare overnight oats is to use a mason jar. Using a 2:1 ratio, fill the jar with oats and the liquid of your choice.
Most people use water or some sort of nut milk.
Once the oats are entirely covered with liquid and the bubbles have stopped, that is when you can start topping it off with your favorite ingredients.
Don’t overthink this part. Whatever you think will be good, just throw it in there.
Things like protein powder, Greek yogurt, chia seeds, and fruit are all great options.
Once you have everything in the jar, give it a nice stir and throw it in the fridge.
For best results let the oats soak for at least 7 hours.
While in the fridge all the flavors will fuse together and create a delicious breakfast you can enjoy.
If you prefer to have a warm breakfast, just pop your oats in the microwave for about 60 seconds.
Please note its okay to use instant oats instead of rolled oats. Especially if you need your oats to be ready in a shorter period of time.
How Long Do Overnight Oats Last?
As with most meal prepped foods, after 4 days you should throw them out.
Keep in mind the oats will continue to soften the longer you keep them in the fridge.
This means after 4 days the oats will be really soggy. The liquid will also start to separate from the oats.
While you can technically still eat them after 4 days, we don’t recommend it unless you like soggy oats.
Storing Overnight Oats
When storing your oats make sure they are in an airtight container. This will ensure the food stays safe.
While dry oats can be stored for several weeks in a dry area such as the pantry, once you add in liquid everything starts to change.
Oats have a low moisture content which means pathogens won’t be able to grow.
When you add in milk or water this can cause those same pathogens to start to grow. And if the oats aren’t stored properly you may find yourself dealing with a foodborne illness.
By immediately storing the oats in an airtight container you will prevent the pathogens from growing.
Overnight Oats Recipes
Now that you know everything you need to know about overnight oats, its time to get creative and start making your own.
If you don’t know where to start don’t worry, thanks to the internet you can easily find hundreds of recipes by clicking a button.
Here are a few great recipes you can give a try.