A new study led by Frank Duca, an associate professor at the University of Arizona, published in the Journal of Nutrition found that oats can mimic the effects of GLP-1 drugs such as Ozempic, Wegovy and Mounjaro, which are designed to treat type 2 diabetes. According to this study, beta-glucan, a fiber found in oats and rye, may help fight obesity.
How to prepare overnight oats
To make overnight oats, all you need to do is mix oats, milk (or an alternative) and your favorite ingredients such as fruits, nuts such as almonds, walnuts and chia seeds or sabza seeds in a glass jar. Stir well, cover and place in the fridge overnight. In the morning, enjoy your ready-to-eat, creamy oats at cold or warm temperature, depending on your preference.
Benefits of Overnight Oats
As mentioned above, oats are high in fiber, particularly beta-glucan, which can lower cholesterol and promote cardiovascular health. As an excellent source of vitamins, minerals, and antioxidants, oats can promote overall wellness. Eating oats can keep cravings at bay and help you have energy throughout the day. Oats are an excellent source of fiber, particularly beta-glucan, which can lower cholesterol, improve heart health, and promote feelings of fullness. The soluble fiber in oats can aid 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 longer and preventing mid-morning hunger pangs. The prebiotic fiber in oats supports the growth of beneficial gut bacteria and promotes a healthy microbiome.
Additionally, oats contain unique antioxidants called avenanthramides, which have anti-inflammatory and anti-itch properties and may protect against heart disease. The soluble fiber in oats helps regulate blood sugar levels by slowing glucose absorption, making oats beneficial for diabetics or people at risk of diabetes. Oats can be used in skin care due to their soothing properties. They are often included in products that relieve itching and irritation.
How much oats is good?
The ideal amount of oatmeal depends on your individual dietary needs, goals, and daily calorie intake. However, according to experts, a typical serving size for adults is about ½ cup (40-50 grams) of dry oatmeal and is considered healthy enough for an active day. For children, a smaller serving, about ¼ cup (20-25 grams) of dry oatmeal, is appropriate.
6 Ways to Eat Overnight Oats
1. Sugar-free chocolate overnight oats
This is perfect for chocolate lovers who like to start their day with their favorite flavor. Make this recipe nutritious by adding oats, chia seeds, cocoa powder, almond milk, maple syrup, and vanilla extract. Adding some fruit and yogurt will add even more flavor to your breakfast.
2. Almond Saffron Overnight Oats
There’s nothing better than the powerful combination of almonds, oats and chia seeds in your breakfast. Eating this meal first thing in the morning will ensure that your body gets all the essential nutrients and macronutrients at once. Combine oatmeal with chia seeds, raisins, almonds, saffron, cardamom and milk to make this recipe. This protein and fiber-rich breakfast will set you up for a crazy Monday or a hectic day in general.
3. Delicious coffee-walnut-oats
Instead of drinking your regular cup of coffee, you can try this delicious and nutritious overnight oats recipe instead. It is powered by walnuts and chia seeds, which also provide your body with adequate protein, fiber, and wonderful antioxidants. For this recipe, take rolled oats, chia seeds, chopped dates, crushed walnuts, palm sugar, and half a teaspoon of coffee powder.
4. Overnight oats with peanut butter and banana
If you’re someone who can’t live without peanut butter and bananas are one of your favorite fruits, this recipe is for you. With protein, healthy fats, fiber, vitamins, minerals, carbohydrates, and antioxidants, this recipe is the definition of a balanced breakfast. Combine oatmeal with milk, banana slices, 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
Tasty and nutritious, there is nothing more soothing than this recipe. You can nourish your body and your brain. Apples are rich in fiber, vitamin C and antioxidants that can support healthy digestion, brain health and weight control. Cinnamon is a great spice to help with weight loss and satiety. Mix oats with apple slices, grated apple and a pinch of cinnamon. You can also add some yogurt and walnuts for a creamy and delicious breakfast.
Nutrient-rich superfoods you must consume daily
(Images courtesy of iStock)
