Why do you soak oats before eating?

When you soak oats overnight, it's almost like you're cooking them, but the process is much longer and slower, and it's done without heat. Soaking helps the starches break down and reduces the natural phytic acid, which may help your body utilize the oats' nutrients much more efficiently.

bobsredmill.com - 5 Reasons to Try Overnight Oats - Bob's Red Mill Natural Foods

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The popularity of overnight oats is on the rise. Everyone knows oatmeal is a nutritious dish to add to your diet, but overnight oats hold a special appeal and may offer even more benefits than their cooked counterpart. If you are tired of regular oatmeal and are hunting for a make-ahead breakfast that's both delicious and nutritious, overnight oats may be your perfect solution. Plus, a basic oat recipe offers endless possibilities when it comes to toppings and add-ins. From nut butter and dried fruit to cinnamon and brown sugar, you'll never get tired of eating the same breakfast ever again! Oats are loaded with good-for-you nutrients like fiber, protein, magnesium, potassium, and omega 3 fatty acids, among other things. Plus, oats don’t contain added sugar if you read the labels and avoid certain instant varieties. They also can be eaten different ways, making them one versatile power food. Whether topped with peanut butter, banana and maple syrup or fresh fruit, vanilla and cinnamon, there are endless creative ways to enjoy oats as a satisfying breakfast.

Highlights

Here are our top 5 favorite benefits of overnight oats:

Better Digestion

Helps You Feel Fuller, Longer

Versatile & Endlessly Customizable

Time and Money Saver

Delicious Taste

But before we explore these benefits further, let’s talk about the basic components of overnight oats.

What Are Overnight Oats?

Overnight oats are raw oats that have been soaked overnight in liquid: popular choices include almond milk, hemp milk, coconut milk or Greek yogurt. While old fashioned oats are the most common type to use, you can also use steel cut oats, quick oats, or whatever else you have on hand. The oats absorb the liquid during the night, softening them in the same way cooking them softens them, except without the work! You can soak pretty much any variety of oats, although quick cook or rolled oats are often preferred because they absorb the liquid faster than, say, steel cut oats. Thinking about making some for a quick and easy breakfast? Here are five reasons you should try overnight oats this week.

Here Are Five Reasons You Should Try Overnight Oats This Week

1. Overnight Oats Have Increased Digestibility

When you soak oats overnight, it’s almost like you’re cooking them, but the process is much longer and slower, and it’s done without heat. This may make them easier to digest compared to oats that have been cooked. Even oats that are gluten free aren’t always easy to digest, but overnight oats are a game changer for many.

2. Overnight Oats Contain Increased Resistant Starch

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Resistant starch is found in all foods that contain starch. RS is a natural carb and helps to improve digestion, aid in weight loss, increase feelings of fullness and decrease insulin spikes associated with eating hot starchy foods.

3. Overnight Oats Are Versatile

Not only are overnight oats quick and easy to make, they are extremely versatile. You can experiment and brainstorm endless variations and stir-ins, which helps to keep things interesting and make breakfast on the go fun and satisfying. All you need to make overnight oats are your oats of choice (we recommend our Organic Quick Cooking Rolled Oats, but Old Fashioned Oats will also work great in this recipe), your liquid, and a sweetener. You can use almond milk, Greek yogurt, coconut milk, hemp milk, soy milk, oat milk or even regular cow's milk if you want. Sweeteners can be anything from honey or stevia to maple syrup and more, depending on your preference. Then you can add things like chia seeds, flaxseed, coconut flakes, nuts and nut butters, fresh fruit, cinnamon, dried fruit, berries and even cacao nibs, protein powder or maca powder to your oat mixture. Coconut oil can be a great addition as well and add some energy-giving fats.

4. Overnight Oats Are Time and Money Savers

Ingredients for overnight oats aren’t super expensive, and because they are so filling, you may eat less throughout your day. This makes them ideal for those on a budget. Plus, prepping your oats recipe before bed probably takes less than 5 minutes, and when you wake up in the morning, they are ready to rock! No cooking, no mess, no fuss. You can prep all your add-ins the night before as well and have them ready to stir in, or bag them up to take with you. Yum and done!

5. Overnight Oats Are Delicious

Have we mentioned how tasty overnight oats are? It’s like dessert in a jar, only good for you and is a full meal in itself. And the best part is, a basic overnight oats recipe can be completely customized to suit your preferences. From dried fruit and shredded coconut to almond slices and cocoa powder, the flavor combos are truly endless! You can even save it for later and really eat it like it’s dessert. We promise we won’t tell a soul.

How to Make Easy Overnight Oats Yourself

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Try this easy overnight oats recipe to kick off your breakfast the right way, and then experiment with different ingredients, flavors and textures once you’ve got the process down. This recipe uses our Vanilla Protein Powder Nutritional Booster, which gives this overnight oatmeal recipe an added boost of nutrients, and our gluten free rolled oats, which makes it ideal for those intolerant to gluten. This overnight oat recipe also uses almond butter for extra flavor and creaminess, which places this recipe squarely in our top faves. Almond butter? Bananas? Chia seeds? Seriously, these overnight oats are amazing! Try them and see for yourself.

How to Get Creative With Your Overnight Oatmeal

Just remember, this overnight oatmeal recipe should serve as a base to help you get started. Once you've mastered this part, don't be scared to get creative with the ingredients you put in your healthy overnight oats! When it comes to fruit, mashed banana, strawberry slices or blueberry jelly are all great ingredients that add a burst of flavor to your oats recipe. To make your oats more creamy and decadent, consider topping with your favorite nut butter or yogurt. Finally, try adding an element of texture. Some creative toppings we like to use include shredded coconut, hemp seeds or slivered almonds. Before taking your first bite, add in maple syrup, honey or your favorite natural sweetener to take your overnight oatmeal to the next level. Now that you know how to make healthy overnight oats, it’s time to get started! As you can see, overnight oats are the perfect morning pick-me-up to get your day started on the right foot. With just a little preparation and a touch of creativity, you’ll be able to whip up these tasty little cups in no time at all.

bobsredmill.com - 5 Reasons to Try Overnight Oats - Bob's Red Mill Natural Foods