ARE OVERNIGHT OATS ACTUALLY HEALTHY? DIETITIAN DECODES THE POPULAR BREAKFAST ITEM

For busy mornings when every minute counts, overnight oats have emerged as a popular breakfast solution. But are they truly as nutritious as their Instagram-worthy presentations suggest? Leading nutrition expert Rutu Dhodapkar, Head of Dietetics Department at PD Hinduja Hospital & Medical Research Centre, Khar, provides clarity on this convenient breakfast option.

Before diving into overnight oats specifically, it's important to understand the varieties available in markets: "Whole oats are unprocessed and require the longest cooking time of 45-60 minutes," explains Dhodapkar. "Steel-cut oats are minimally processed, requiring 20-30 minutes to cook, while rolled oats are steamed and flattened, cooking in just 5-10 minutes."

For those seeking ultimate convenience, quick oats (cooking time, 1-3 minutes) and instant oats (cooking in less than a minute) offer the fastest options, though they undergo more processing.

"For optimal nutrition, steel-cut and rolled oats are superior choices," Dhodapkar notes. "However, for convenience, many turn to quick and instant varieties."

What Are Overnight Oats?

"Overnight oats simply means soaking rolled oats or instant oats in a liquid medium overnight," Dhodapkar explains. These liquids can include water, regular milk, soya milk, almond milk, curd, buttermilk, or Greek yoghurt.

The preparation involves combining these oats with your chosen liquid and optional nutritious add-ins such as "soaked chopped nuts, chia seeds, multi-seed powder, dates, or figs cut into small pieces," according to Dhodapkar.

By morning, the mixture transforms into "a thick, soft porridge with nuts and seeds that have imparted good flavour," she says. Fresh fruits like berries, apples, or bananas can be added just before eating, along with additional yoghurt or milk if a softer consistency is desired.

Health Benefits of Overnight Oats

The soaking process does more than just save time – it enhances nutritional value. "The soaking process makes the entire recipe more nutrient-dense and healthy for everyone," Dhodapkar explains. "It helps break down phytic acid, which improves nutrient absorption."

Rich in Beneficial Fibre

"Oats contain beta-glucan, a type of soluble fibre that's beneficial for heart health and digestion," says Dhodapkar. "This soluble fibre promotes a healthy gut microbiome and helps regulate bowel movements."

Probiotic Potential

When prepared with fermented dairy products, overnight oats gain additional benefits. "If curd, yoghurt, buttermilk, or Greek yoghurt is used, then it's also good in probiotics," Dhodapkar points out.

Micronutrient Powerhouse

"Overnight oats are loaded with micronutrients like magnesium, iron, zinc, and B-vitamins," notes Dhodapkar, making them a nutritionally complete breakfast option.

Time-Saving Convenience

"This preparation can be made the night before, saving time and making it ideal for working and busy individuals," Dhodapkar emphasises. "It's very simple to make and can be prepared by anyone."

For those with dietary restrictions, overnight oats offer flexibility. "It's lactose-free if soya milk, almond milk, or oat milk is used, and high in protein," Dhodapkar explains.

Benefits for Specific Health Conditions

Overnight oats aren't just convenient – they can be therapeutic for certain health conditions:

For Diabetes Management

"Due to their complex carbohydrates, overnight oats can help stabilise blood sugar levels for diabetic patients," Dhodapkar says. "They have a low glycemic index, meaning digestion is slower, which helps maintain stable blood sugar levels."

For diabetic patients, Dhodapkar recommends specific modifications: "Necessary precautions should be taken, such as avoiding added sugars. Instead, use sugar substitutes or just one or two dates, and prepare with water before adding plant-based milk."

For Heart Health

"As soaked oats are good for heart health, they also help in lowering cholesterol," Dhodapkar notes, making them an excellent choice for cardiovascular wellness.

For Kidney Health

Those with kidney concerns can still enjoy overnight oats in moderation. "For renal health, small portions can be included in the diet," advises Dhodapkar. "Since oats contain phosphorus, especially when combined with milk products, monitoring the quantity consumed should be considered."

For Gluten Sensitivity

Those with gluten intolerance aren't left out either. "For gluten-free patients, they can use gluten-free oats available in the market," Dhodapkar suggests. "Others can use regular rolled oats."

Overnight oats earn their place as a nutritious breakfast option when prepared thoughtfully. With their convenience factor, nutrient density, and adaptability for various dietary needs, they offer a truly beneficial start to your day, provided you choose the right oats and mindful additions.

Don't Miss: Essential Nutrition Tips For New Mothers: A Complete Meal Planning Guide

Keep reading Herzindagi for more such stories.

Image Courtesy: Freepik