Written By Miranda Regalado
I know I am not the only one rushing in the mornings, trying to eat healthy, whilst making it tasty and fun. An easy option I gravitate towards is the overnight oatmeal. Magic in a jar, if you ask me. It takes 5 minutes to mix it all up, and it is so worth it in the mornings, plus it’ll keep me satisfied for a longer time.
Oats are one of the oldest crops known; they have been grown for more than 2000 years in different parts of the world. The reason we keep coming back to it is because it is a high source of fiber, vitamins, and minerals, balanced protein, and carbohydrates—a full meal by itself. The oat, or “Avena Sativa,” is known for being highly nutritious, but also for lowering cholesterol, its anti-diabetic effect, and reducing the risk of heart disease.
According to scientists, the reason why we feel satisfied after eating oatmeal is because of the Beta-Glucan, a type of fiber that slows digestion, increases satiety, and suppresses appetite. In addition to this, it contains more than 20 polyphenols, phenolic compounds, and antioxidants which have been studied for their anti-inflammatory properties, anti-proliferative, and anti-itching activity. For this reason, it is amazing both eaten and used topically, providing additional protection against coronary heart disease, colon cancer, and skin irritation.
Back when I was a kid, I remember being told to eat more of it so that I could gain some weight and grow strong. But used correctly, now we know it can help you lose weight, if that’s your intention. Turns out, this beta-glucan we talked about promotes the release of peptide YY, a hormone produced in the gut in response to eating. This satiety hormone could help us reduce calorie intake, while our stomachs are still processing the oatmeal, which translates into fewer cravings and less binge-eating.
So, returning to the overnight oatmeal, it is the simplest recipe there is, and you can make it your own. The core of the recipe is ½ a cup of rolled oats (it is best not to use quick oats because of the consistency) and ½ a cup of milk; from there, the possibilities are endless. In my case, I add 1 tbsp. of chia seeds, to add nutrition but also make it pudding-like, 1 tbsp. of Greek yogurt for added protein and creamy texture, and ½ tbsp. of peanut butter or Nutella. Mix it in a glass jar and leave it in the fridge ‘till the morning. It’s the easiest way to eat a highly nutritious breakfast that is tasty and doesn’t take much time to make. Try it out and let us know how it goes, and what are your favorite toppings. Enjoy!
