It is not news that losing weight isn’t an easy task. You have to constantly watch what you are eating, at any given moment. But with hundreds of diet plans to choose from, it would always be confusing to choose what to eat and what not to eat.
When it comes to weight loss, you should reduce your calorie intake by eating foods that can make you satiated with fewer calories. Fiber-rich foods like vegetables and unprocessed whole grains are ideal for weight loss.
Overnight oats are one such popular fiber-rich food that many people use as a healthier alternative for breakfast cereals or other calorie-heavy food options.
But are overnight oats good for weight loss, or is it just another lie that the internet made you believe? This article aims to shed light on overnight oats so that you can decide whether it would be good for you or not.
What Are Overnight Oats?
Oatmeal that is soaked overnight usually in milk is called overnight oats. Though it wouldn’t be as tasty as your normal breakfast cereal, you can choose from an array of recipes from the internet to make it more satisfying for your taste palette.
People generally consider overnight oatmeal a quick breakfast recipe that you can eat cold or at room temperature, but you can also heat it in the morning if you prefer a warm breakfast.
Are overnight oats good for weight loss?
Now that you have an idea of what overnight oatmeal is, let’s verify whether it would support your weight loss efforts, or not.
Oatmeal is rich in fiber, which can help stabilize blood glucose levels, make you feel satiated, and improve your digestion to support gut health. It also contains a mixture of complex carbohydrates, fiber, protein, and healthy fats.
Fiber can also reduce your appetite by making you feel full with less food. Additionally, overnight oats contain slow-burning carbohydrates that can keep you energized for longer periods without any crashes. So, overnight oats can be an ideal choice for weight loss.
However, be cautious with recipes that are high in sugar. Excessive use of sugar, even with overnight oats, can hinder your weight-loss goals. Make sure you are picking an overnight oats recipe that uses minimal or no sugar.
Can eating overnight oats help you lose weight?
The short answer is yes. If you substitute overnight oats for other calorie-dense foods, you may experience some weight loss. However, it is not a magic elixir that will work overnight. It works by reducing your appetite and making you feel satiated, but at the end of the day, if you still keep eating as you’d normally do, it might not result in any difference.
Weight loss is all about creating a calorie deficit by spending more calories than you consume. So, to see more satisfying weight loss results, you may have to implement other healthy practices in your daily life, such as following a balanced diet and improving your physical activity.
Is it ok to eat overnight oats every day?
You can safely eat overnight oats every day. It is a fiber-rich food that people usually eat for breakfast. Overnight oats are usually not cooked at all, which makes them the preferred option for many people. It would also help you save time and effort spent on washing extra dishes since you can eat them out of the same bowl in which you prepare them.
However, overnight oats are not recommended in certain diet plans, like keto and paleo. And more importantly, since overnight oats can result in some digestive issues, people with digestive problems may stay away from them.
Which is healthier, cooked or overnight oats?
It is no secret that cooking something will alter its nutritional content. According to some studies, about 25% of the nutrition of the food gets lost while cooking it. It is no different for oats. Cooking oats can make them more digestible, but the heat used to cook them reduces the amount of vitamins and minerals present in them.
However, by soaking oats overnight, you are essentially cooking them without using the heat. So you can get as many vitamins and minerals as you’d normally get by eating oats raw, but without having to worry about digestion or taste. That means that overnight oats are healthier than cooked oats.
Conclusion
Overnight oats are made by soaking rolled oats overnight. It needs no cooking and you can eat it cold, reducing your time and effort spent on preparation and washing dishes. It is usually soaked in any kind of milk and you can add additional ingredients to make it more tastier.
Overnight oats are fiber-rich foods that can support your gut health, improve digestion, and reduce your appetite. So, if you are looking for a food that helps weight loss, overnight oats are a good choice.
Losing weight with overnight oats is not an overnight process; you’d still have to be mindful of the calories you consume, avoid sugar in your diet, and increase your physical activities to see more satisfying weight loss results. Overnight oats are generally safe to eat every day, and they are a healthier option than cooked oats.
Reference
- Zhang T, et al. (2017). Absorption and elimination of oat avenanthramides in humans after acute consumption of oat cookies.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5752969/
