The benefits of overnight oats are pretty impressive – they’re nutritious, convenient, and taste incredible. How many healthy breakfasts can claim to be quick AND delicious?!
It’s no wonder that overnight oats have gained so much popularity in recent years. Not only are they a super-healthy breakfast option, but they’re also a quick and convenient meal.
Top 10 Overnight Oats Benefits
Here are the top practical, nutritional, and health benefits of overnight oats…
- Easy
- Time-saving
- Less washing up
- Stress-free mornings
- Versatile
- Filling
- Fibre-rich
- Heart health
- Varied macro & micronutrients
- Gluten-free
Let’s take a closer look at each of them in more detail…
1 – Easy
One of the most significant advantages of overnight oats is how easy they are to prepare.
You don’t need any fancy cooking skills, complicated techniques, or expensive stuff to make them. Simply mix your ingredients in a container and let them sit in the fridge overnight. It’s that simple!
So, even if you’re not a morning person or feel like you lack culinary expertise, you can still whip up a delicious breakfast.
2 – Time-Saving
Another key benefit of overnight oats is how much time they can save you – perfect for anyone who’s busy (and who isn’t?!).
Soaking the oats in liquid overnight means they become soft and ready to enjoy without cooking. No need stand over a stove stirring for 20 minutes – just wake up to a satisfying breakfast waiting for you in the fridge.
3 – Less Washing Up
Let’s be honest – none of us like washing up. It’s the least fun bit about cooking.
But one of the beauties of overnight oats is that there’s minimal washing up involved. Since you prepare and eat your oats from the same dish, there’s no saucepan or pot to scrub later.
It’s a small victory, but definitely makes things more convenient in the morning.
4 – Stress-Free Mornings
If you like hassle-free mornings, then overnight oats are an ideal breakfast.
By prepping the night before, you eliminate one task from your morning checklist. It’s one less thing to worry about as you start your day. One less stress as you’re getting ready for work, studying, or family commitments.
To make things even easier, you can batch prepare several servings of overnight oats in advance. Store them in the fridge or freezer, so you’ve always got breakfast on hand. This can save you time, free up mental space, and streamline your mornings.
#5 – Versatile
One of our absolute favourite things about overnight oats is their versatility.
They’re a blank canvas that you can add almost any ingredient to. Fruit, nuts, seeds, protein powder, coffee, juice – there’s no end to the customisation options!
Although they are typically eaten cold (perfect for summer mornings), you can also enjoy them warm too. Simply pop your container of oats in the microwave for a quick heat-up, and you’ll have a comforting and nourishing breakfast to warm you up on cooler days.
#6 – Filling
Oats keep hunger locked up until lunch. Ok we might have stolen that line from another cereal, but it’s actually much more fitting for oats than processed breakfast alternatives!
A half-cup (40g) serving of rolled oats contains 150 calories, which accounts for around 7% of a typical person’s daily energy needs. They’re full of awesome complex carbohydrates, which provide a slow release of energy into your bloodstream. This means you’ll feel fuller for longer, avoiding mid-morning hunger pangs, energy crashes, or hanger meltdowns.
And that’s before you’ve added protein to your overnight oats, which keeps you feeling fuller for even longer. It’s also one of the reasons oats are a great breakfast if you’re trying to lose weight or managing your calorie intake. By filling up on these first thing, you’ll be less tempted to snack throughout the day.
#7 – Fibre-Rich
That’s not all on the nutrition front though. That same half-cup of oats supplies your body with 17% of its daily dietary fibre needs.
This is something the majority of western people don’t get enough of, yet it’s crucial for our health. According to the NHS, ‘eating plenty of fibre is associated with a lower risk of heart disease, stroke, type 2 diabetes and bowel cancer’.
There’s a particular type of soluble fibre called beta-glucan that oats are packed full of. Beta-glucan has been studied extensively and shown a range of health benefits, including lowering LDL cholesterol levels (the ‘bad’ kind), reducing blood pressure, improving heart health, and supporting healthy blood sugar control.
Clearly, fibre does more than just aid healthy digestion. A daily bowl of oats is a great way to boost your intake.
#8 – Heart Health
Their high fibre content is one of the reasons oats are great as part of a healthy heart diet. But oats also have other heart health benefits.
Unlike many cooked breakfast options, oats are low in saturated fat, cholesterol, and sodium. These are all dietary components that can contribute to the risk of cardiovascular diseases. So oats are a particularly heart-healthy choice to kick-start your day.
#9 – Varied Macro & Micronutrients
In addition to complex carbs and fibre, overnight oats are a source of other essential nutrients…
- Plant-Based Protein – Although oats aren’t as high in protein as some other grains, they still offer a decent amount of plant-based protein. Protein is essential for building and repairing tissues, supporting immune function, and maintaining satiety (feeling full).
- Micronutrients – Oats are a good source of essential minerals like manganese, phosphorus, magnesium, and zinc. These minerals play vital roles in maintaining healthy bones, supporting energy metabolism, and contributing to overall well-being.
- Antioxidants – Oats contain a range of antioxidants, including avenanthramides. These compounds have anti-inflammatory and antioxidant properties, which may help reduce the risk of chronic diseases such as heart disease.
All of these overnight oats health benefits stem from the cereal itself. Once you start adding fruit, nuts, and seeds into the mix, you’re benefiting from an even wider range of vitamins and minerals.
#10 – Gluten-Free
Oats can be a brilliant gluten-free breakfast option. Most cereals are made from wheat which means they’re not suitable for people with gluten intolerance or Coeliac disease. But oats are naturally gluten-free!
However, it’s really important to note that cross-contamination can occur during processing. So if you require a gluten-free diet, it’s crucial to look for certified gluten-free oats to ensure they haven’t come into contact with other gluten-containing grains.
Summary – Benefits of Overnight Oats
So, there you have all the reasons that overnight oats are awesome. They’re practical, convenient, and have a wide range of health benefits. Perhaps best of all, they’re a delicious and satisfying breakfast option.
Ready to give overnight oats a try? Check out our range of recipes or book for inspiration and tips.
