Why you should be eating oats
The humble oat probably doesn’t always get the praise it deserves! Having said that, overnight oats have become a very popular breakfast dish for many. Overnight oats and porridge are easy and quick to make, and you can make a big batch, which can last you most of the week, plus oats are cheap so they are a great staple to have on hand. They can also make a great snack for the kids after school and can be used in baking too, so they are very versatile indeed.
But did you know that they also have lots of health benefits? I have outlined the main ones here for you.
Rich in Fiber:
Oats contain a type of soluble fiber called beta-glucan, which forms a gel-like substance in the gut.
This fiber helps lower total and LDL (“bad”) cholesterol, reducing the risk of heart disease.
It also slows digestion, leading to more stable blood sugar levels and sustained energy.
Blood sugar:
The soluble fiber slows the absorption of carbohydrates, which leads to a more gradual and sustained rise in blood glucose after eating - as opposed to a quick spike, which many refined carbohydrates food do.
Beta-glucan may also improve insulin sensitivity over time by enhancing the body’s response to insulin, making it easier for glucose to enter the cells.
This helps maintain stable blood sugar levels and reduces the risk of developing insulin resistance or type 2 diabetes.
Heart Health:
By lowering LDL cholesterol and thus total cholesterol, oats reduce cardiovascular risk.
Beta-glucan also improves arterial health and may help reduce blood pressure.
Gut Health:
Oats contain both soluble and insoluble fiber, which act as prebiotics, feeding beneficial gut bacteria.
This supports a healthy gut microbiome, producing short-chain fatty acids (SCFAs) that reduce inflammation and promote gut barrier function.
Weight Management:
Oats are filling and help you feel satisfied longer, reducing hunger and supporting appetite control.
Their fiber content increases satiety hormones, contributing to weight management.
Skin Health
Colloidal oatmeal (finely ground oats) is used topically to soothe skin conditions like eczema, dermatitis, and dry skin due to its anti-inflammatory and moisturizing properties (try an oatmeal bath!).
Nutrient-Rich:
Oats are high in important vitamins and minerals:
Manganese, phosphorus, magnesium, iron, zinc, folate, and B vitamins.
As you can see, oats really are a little powerhouse, so it’s great that they are delicious too!
Below is a recipe for overnight oats, but I have also got some links to other popular oat recipes from ‘Well Nourished’ for you. Well Nourished has been my go-to website for years when it comes to healthy, tasty recipes. The ones I have given you the links for are no exception, so go ahead and try them out!
Honey caramalised banana porridge https://wellnourished.com.au/honey-caramelised-banana-porridge/ref/282/
Choc hazelnut overnight oats https://wellnourished.com.au/choc-hazelnut-overnight-oats/ref/282/
Carrot cake baked oatmeal https://wellnourished.com.au/carrot-cake-baked-oatmeal/ref/282/
Basic recipe for overnight oats
Serves: 1
Ingredients:
½ cup of oats
1Tbsp of chia seeds
¼ cup of Greek yoghurt
1/2 - 2/3 cup of milk of your choice.
½ tsp of maple syrup (optional)
½ tsp of cinnamon
1 scoop of protein powder of your choice (my favourite is Bare Blends)
½ apple diced or grated or a handful of berries (optional)
Method
Soak oats, chia seeds, cinnamon in Greek yoghurt and milk of your choice. Add the maple syrup if you like. This is a base recipe, so you can add some fruit like berries or chopped up bananas to it at this stage too and then let it all soak overnight in the fridge. In the morning, add 1 scoop of protein powder if you would like to increase this dishe’s protein content. Top it with some fruit/berries, another tablespoon of Greek yoghurt or peanut butter/almond butter and some granola or nuts/seeds.
This is a great breakfast as it can contain more than 30g of protein (depending on whether you add the protein powder and how much yoghurt and nuts/seeds you add).
