If you are looking for a way to increase your daily intake of fibre, then overnight oats could be the solution you were searching for.
You may have never heard of them, so let’s make it simple. They are basically the uncooked version of a porridge. What you have to do is soak the oats in a liquid which could be milk, water, yoghurt, or one of our smoothies :)
The soaking process usually lasts a night, hence the name “overnight oats”.
They represent a healthy way of consuming oats which, without being cooked, maintain all their properties.
I mentioned before about one of the benefits of eating overnight oats, but the increase in fibre intake is not the only one. Let’s check out the others:
- Increase your sense of fullness
Raw oats are one of the best sources of resistant starch. This starch passes through your small intestine undigested until it reaches the colon. Here, it acts as a food source for the good bacteria that live in your gut, helping to keep your microbial balance healthy by providing a better ratio of "good" to "bad" gut bacteria. The bacteria ferment the starch into digestive acids shown to suppress the appetite and speed up calorie-burning. In fact, swapping just 5% of daily carbohydrates for resistant starch could boost the metabolism by 23%, according to recent studies.
- Increase your nutrient absorption
The process of soaking the whole grains in an acid mixture (like yoghurt or apple juice) helps break down phytic acid, an antinutrient that interferes with digestive enzymes and inhibits mineral absorption.
- Improved heart health
Oat bran has a heart-healthy reputation as a cholesterol fighter. Oat fibre called beta-glucan has been shown to reduce cholesterol levels by 5 to 10%. You'll need to eat two servings of regular oatmeal daily to reap the benefits. But just one bowl of overnight oats may be equally, if not more effective.
- Help reduce type 2 diabetes
Most people have diabetes, face kidney and other metabolic difficulties. People with diabetes have excessive blood sugar levels in their kidneys. This encourages abnormal insulin activity and improper waste filtering process. Plant-based protein is proven to improve kidney function by ensuring proper excretion of waste materials. It helps in the filtration process. A high intake of plant-based protein, present in overnight oats, can help alleviate abnormal blood sugar and insulin levels, lowering chances of developing severe type 2 diabetes symptoms.
- Boost brain functions
Eating overnight oats for its B vitamins content can boost brain function. It provides proper nutrient absorption in the brain and slows down the development of certain cognitive disorders.