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Do Overnight Oats Live Up to the Health Hype?

Curious about overnight oats? We were! As in: where did overnight oats come from? How did they get so popular? Are they even good for you? This author researched and has some answers to share!


Overnight oats have been a staple in Switzerland for decades, known as “Bircher Muesli.” Dr. Maximilian Bircher-Brenner, a Swiss physician, introduced them in the early 20th century.* The dish typically consists of rolled oats soaked overnight in milk or yogurt, often with added fruits and nuts.


Overnight oats gained popularity in America due to the growing interest in healthy and convenient breakfast options. Their simplicity, versatility, and nutritional benefits contributed to their rise, becoming a trendy choice among those seeking a quick and nutritious morning meal. Social media and food blogs also played a role in spreading the popularity of overnight oats recipes, leading to widespread adoption in the United States.


Are overnight healthy for us? Short answer: yes!

Eating overnight oats offers several benefits, including:

  • Nutrient-rich: Packed with fiber, vitamins, and minerals from ingredients like oats, fruits, and nuts.

  • Sustained energy: Complex carbohydrates in oats provide a steady release of energy throughout the morning.

  • Digestive health: The fiber content promotes a healthy digestive system.

  • Weight management: The fiber and protein content helps keep you full.

  • Heart health: Oats contain beta-glucans, which may contribute to heart health by helping to lower cholesterol levels.


Are overnight oats a good protein source?

The amount of protein in a serving of overnight oats can vary depending on the specific recipe and ingredients used. However, a typical serving of overnight oats made with a half cup of rolled oats and a half cup of milk or yogurt usually contains around 5-10 grams of protein. Adding nuts, seeds, or protein-rich toppings can increase the protein content further.



What are the other (non-health) benefits of overnight oats?

Convenience!


Quick and easy to make, easy to tweak to your own taste preferences and easy to transport (perfect on-the-go food).


Customizable:


Easily tailored to personal preferences with various toppings and sweeteners. Here are two unique, delicious overnight oats recipe for you to try:





Tropical Overnight Oats:

Ingredients:



        •       1/2 cup rolled oats


        •       1/2 cup coconut milk


        •       1/4 cup Greek yogurt


        •       1/4 cup diced fresh mango


        •       2 tablespoons shredded coconut


        •       1 tablespoon honey or maple syrup (optional)


        •       1/2 teaspoon vanilla extract


        •       Pinch of salt



Instructions:


        1.      In a mason jar or airtight container, combine the rolled oats, coconut milk, Greek yogurt, vanilla extract, and a pinch of salt. If desired, add honey or maple syrup for sweetness.


        2.      Stir the ingredients until well combined.


        3.      Gently fold in the diced mango and shredded coconut.


        4.      Cover the jar or container and refrigerate overnight, or for at least 4 hours, to allow the oats to soften and absorb the flavors.


        5.      In the morning, give the oats a good stir and adjust the consistency with additional milk if needed.


        6.      Serve the overnight oats cold, topped with additional diced mango and shredded coconut for garnish, if desired.


Enjoy the tropical flavors of coconut and mango and pretend you are on vacation as you eat this refreshing and nutritious breakfast option!


Cinnamon Apple Pie Overnight Oats:

Ingredients:


        •       1/2 cup rolled oats


        •       1/2 cup unsweetened almond milk (or any milk of your choice)


        •       1/4 cup Greek yogurt


        •       1 small apple, peeled and diced


        •       1 tablespoon maple syrup or honey


        •       1/2 teaspoon ground cinnamon


        •       1/4 teaspoon ground nutmeg


        •       1/4 teaspoon vanilla extract


        •       Pinch of salt


        •       Optional toppings: chopped nuts, additional diced apple, drizzle of almond butter



Instructions:


        1.      In a mason jar or airtight container, combine the rolled oats, almond milk, Greek yogurt, maple syrup or honey, ground cinnamon, ground nutmeg, vanilla extract, and a pinch of salt. Stir well to combine.


        2.      Gently fold in the diced apple until evenly distributed throughout the mixture.


        3.      Cover the jar or container and refrigerate overnight, or for at least 4 hours, to allow the oats to soften and absorb the flavors.


        4.      In the morning, give the oats a good stir and adjust the consistency with additional milk if needed.


        5.      Serve the overnight oats cold, topped with chopped nuts, additional diced apple, and a drizzle of almond butter for added flavor and texture, if desired.


Enjoy and pretend you're eating apple pie!



Want to make overnight oats even easier?

Save yourself a step and try Naked Nutrition's newest product, Green Apple Cinnamon Protein Oats. (This flavor inspired our Apple Pie recipe.)


Naked Oats combines premium protein with slow-digesting complex carbohydrates to keep your energy levels high and your hunger in check. It takes 30 seconds or less to prep and is packed with 20g of protein (almost double the approximate amount of protein in homemade recipes), 7g of fiber, and 260 calories per serving.


These overnight oats support peak performance. "Naked Oats combines gluten-free rolled oats and premium grass-fed whey so you can eat like an athlete and perform at your best. Energize your body with the optimal mix of protein and carbohydrates for maximum power, strength, and endurance. Sustain your workout at maximum intensity from start to finish, without hitting the wall due to fatigue."





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