If you want to feel fuller and burn more fat, there’s nothing healthier than eating soaked oats every morning. Contrary to popular belief, eating overnight oats is not a bad thing. People enjoy that pudding-like, creamy muesli for good reasons. The right mix of healthy food choices, studies suggest, leads to happiness, good health, and weight loss. So why won’t you incorporate overnight oats in your breakfast?
Oats is rich in a number of nutrients like fiber, carbohydrates, plant-based protein, and B vitamins. This makes it a powerful meal for gut, heart, and brain health. Also, we found that overnight oat contains good amounts of iron which help in keeping muscles healthy.
There is plenty to look forward to with overnight oats. So it’s time you let it take over your morning meals, starting today!
Dietary fiber plays a role in all body processes. Most people with a low fiber diet often experience digestive problems such as stomach pain, acid reflux, constipation, and much more. It even disrupts blood pressure and cholesterol levels.
Oatmeal is a good source of fiber. It offers the daily intake of 14 g of fiber for both men and women. That said, consuming overnight oats by incorporating fruits, yogurt, or milk can increase your fiber intake and accelerate healthy fiber absorption in the body.
Overnight oats contain soluble fiber which helps reduce blood pressure by unclogging the intestinal tract. It binds with LDL cholesterol in the body to soften arteries for better blood circulation. This decreases high cholesterol levels and lowers your chances of developing heart diseases.
Another important benefit of fiber, present in overnight oats, is preventing cancer cell proliferation. 2 servings of whole-grain meals, including overnight oats, can reduce risk of developing pancreatic cancer. It also helps reduce inflammation associated with colon cancer.
Key Takeaway: Overnight oats are great source of soluble fiber which plays a role in stimulating better digestion, killing cancer cells, and lowering high cholesterol and blood pressure levels.
Type 2 diabetes is a common condition characterized by abnormal blood sugar and insulin levels. People who consume good amounts of plant-based proteins, present in overnight oats, are at a lower risk of developing this condition, studies suggest.
For vegetarians, plant-based proteins offer incredible anti-diabetic properties. The study was conducted on men with a high and low plant protein diet. Those who incorporated good amounts of protein in their active lifestyle with 35% less likely to be diabetic. (2)
Moving forward, the daily consumption of overnight oats was directly associated with a lower risk of type of 2 diabetes. Factors such as poor metabolic control can also cause type 2 diabetes in unhealthy individuals.
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. (3)
Key Takeaway: Most people have a diabetic problems face kidney and other metabolic difficulties. A high intake of plant-based protein, present in overnight oats, can help alleviate abnormal blood sugar and insulin levels. This lowers chances of developing severe type 2 diabetes symptoms.
Your body needs proper proteins to function properly. But the need of plant-based proteins is even more critical in children with weight problems. Due to the growing popularity of fast foods, obesity in children is very likely.
This gives rise to a number of health concerns such as digestive problems, depression, lethargy, and more importantly, heart diseases. Obesity is directly related to high cholesterol levels and hypertension. But you can help alleviate such serious symptoms with the help of overnight oats.
Plant-based diets focusing on nutrients such as protein, fiber, and low-fat foods help reduce body mass index and glucose levels in children. It also helps them lose weight and improve the high-sensitivity C-reactive levels in the body. (4)
This study also added that plant-based diets reduce chances of heart disease in children already diagnosed with chronic obesity.
Moving forward, a recent study confirmed that people who added more fiber-rich foods into their diet were more likely to feel and look fit, active, and healthy than those who didn’t. (5)
Key Takeaway: Overnight oats contain two important nutrients required for fat burning and preventing heart disease in obese patients. These two nutrients are plant-based proteins and dietary fiber.
The many nutrients present in overnight oats can prevent muscle damage. The most essential nutrient of them all is iron. Iron is the primary nutrient present in red blood cells. It’s important for transferring healthy oxygen to every other cell in the body.
A regular diet in iron, stored in muscle cells, can help keep blood vessels and muscle tissues stronger. It helps reduce fatigue and muscle soreness, especially after exercise. Another health benefit, with regards to muscle function, is carrying oxygen for energy production. (19)
One study showed that iron is important for the synthesis of hemoglobin which is needed for proper muscle and immune function. The lack of which can cause gastrointestinal problems, bone mineral loss, and muscle fragility.
Our body contains iron in the form of ferritin, which is needed for blood circulation. It also plays a role in the prevention of iron deficiency anemia in postmenopausal women. (20)
Key Takeaway: Increased consumption of iron in the body can help promote muscle health and performance. It helps carry oxygen to different cells in the body and it also enhance immune function.
Contrary to popular beliefs, cutting carbohydrates intake for weight loss is not an effective treatment for a healthier lifestyle. Once absorbed in your body, carbs can offer impressive health-promoting effects for weight management.
One such study focused on the intake of high carbohydrates diets in mice. The results showed that it lowers cholesterol levels, improved insulin and glucose levels, and contributed to calorie restriction. (8)
Calorie restriction, if done wrong, can lead to loss of bone density, libido, and fertility in both men and women. That’s why a recommended intake of healthy carbs and low-fat is essential for improving overall health and well-being.
Another study associated the intake of unsaturated fats and high carbs with cardiovascular disease. A study focusing on 121,701 women proved that participants with a high-carb diet showed lower signs of diabetes, cancer, and heart disease. And 7,667 participants suffered from coronary heart disease due to unhealthy lifestyle habits. (9)
Key Takeaway: Interestingly, foods that contain healthy carbs are good for the heart and immune system. They prevent abnormal cholesterol levels, clogged arteries, and cancer risk.
Several studies suggest that B vitamins may enhance brain function. For this reason, overnight oats are often consumed by children and adults for healthy living.
One study showed a B vitamin deficiency in the body can cause major cognitive disorders. The study was conducted on mice with evidence of cerebral vascular changes and cognitive impairment due to a low B vitamin intake.
This further impaired learning and memory skills. Another symptom of B vitamin deficiency was increased plasma homocysteine concentrations which is a leading cause of cognitive dysfunction. (10)
Another study linked B vitamins with schizophrenia. The additional supplementation of B vitamins in a patient might prove effective in treating schizophrenia outcomes in severe patients. Symptoms such as hallucination, delusions, and depression might be reduced with a high intake of B vitamins. (11)
Incorporating daily B vitamins intake, with the help overnight oats, can protect elderly people from suffering severe memory loss symptoms.
A clinical trial focusing on patients with Alzheimer’s proved that a regular B vitamins intake can control toxic levels of homocysteine in the blood. This reduces brain shrinkage, atrophy, and other symptoms of cognitive disorder. (12)
Key Takeaway: Eating overnight oats for its B vitamins content can boost brain function. It provides proper nutrient absorption in the brain and slows down the developing of certain cognitive disorders.
According to an oral study, an increase in biotin intake in women showed a significant reduction in hair thinning and dryness.
Lots of factors can cause hair thinning in women. They could be environmental, genetic, or age-related factors. A clinical trial focusing on biotin consumption proved that a regular biotin intake can treat hair loss and thinning effectively.
This study also established that biotin is an essential enzyme to treat alopecia which is a severe condition where the immune system destroys healthy hair follicles. Biotin is also responsible for the proper functioning of other hair-promoting enzymes and nutrients in the body. (13)
Another important nutrient present in overnight oats, iron, also helps regulate normal hair growth. Severe iron deficiency in women is also a leading cause of irreversible hair loss.
Key Takeaway: Overnight oats contain a number of nutrients beneficial for hair health. Further research on the matter proves that regular biotin and iron intake can prevent hair thinning and loss in women.
Another impressive health benefit of biotin, present in overnight oats, is enhancing metabolism. Overnight oats also contain healthy carbs and vitamins which are essential in boosting metabolism in the body.
A pharmacological study found that certain types of biotin and carbs can improve metabolism by removing toxic effects of hyperglycemia and hyperlipidemia in the body. (14)
The study shows that biotin helps stimulate genes expression which keeps the body’s metabolism in check. It also helps regulate healthy insulin production in the liver. Lack of proper biotin intake can lead to impaired glucose tolerance and abnormal lipid metabolism, giving risk to a list of metabolic diseases including diabetes.
The toxic effects of these two factors that further damage DNA synthesis and liver health. For this reason, incorporating overnight oats for its biotin and carbs content is critical.
Key Takeaway: Overnight oats have shown to have metabolic-stimulatory effects in the human body. It can be used to improve digestive function, glucose levels, and lipid metabolism in the body.
It’s no surprise if you haven’t heard about resistant starch for impacting weight loss and energy production. All healthy carbohydrates present in diets are starch-based compounds. But there are some starch compounds that pass through the digestive tract without getting digested. These are called resistant starches.
They help reduce heart problems, diabetes, and obesity in individuals.
For that reason, a simple study focusing of resistant starch’s fat burning properties proved that it affects body composition. To maintain a positive energy balance for weight loss, it’s important to burn more energy than consume. Hence, nutrients that promote energy expenditure are considered good for weight loss.
Resistant starch helps reduce fat storage, increase fat metabolism/oxidation, and promotes a lean body mass in overweight individuals. (15)
Another key benefit of resistant starch, according to this study, is increasing the thermic effect of certain types of food. This promotes further energy expenditure in humans.
Key Takeaway: The main reason why resistant starch is important is that it promotes fat metabolism and reduces body mass index. Overnight oats are good sources of resistant starch to burn fat and promote weight loss.
There are number of essential hormones in the body that regulate proper metabolic functioning. These hormones prevent pro-inflammatory diseases such as thyroid, cancer, abnormal sexual maturation.
Zinc plays an important role in maintaining a healthy hormone relationship within the body. Studies suggest that it help in the production of active sex hormones for both men and women. It brings testosterone levels back to normal as high testosterone levels might lead to androgen resistance or cancer. (23)
This same research also showed that zinc helps in the production of sperm in men and egg fertilization and egg production in women.
Another study proved that zinc deficiency in the body can lead to abnormal thyroid levels causing hypothyroidism or thyroid dysfunction. This study focused on patients with both high and low thyroid levels.
People with autoimmune thyroid diseases had irregular zinc levels and thyroid autoantibodies. (24)
Key Takeaway: Overnight oats is a healthy meal containing zinc which is good for maintaining healthy hormones in the body. It shows promising health effects against autoimmune thyroid disease, cancer, and high testosterone levels in both men and women.