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Benefits of Overnight Oats vs Cooked

October 10, 2023 by Liz Leave a Comment

In recent years, oats have found a significant place in the diets of health-conscious individuals. They are now a staple in the modern diet and rightly so. But which is better – overnight uncooked oats or cooked porridge? Are there any benefits of overnight oats vs cooked?

This article will help you explore these issues and help you make the right choice for you.

A stem of oats growing in a field on a sunny day

For a great overnight oats recipe try my Chocolate Orange Overnight Oats.

How to Make Overnight Oats

Preparing overnight oats involves soaking raw oats in liquid—often milk or a dairy-free alternative—along with additional ingredients to flavour and sweeten the dish.

A mason jar is often used as it’s very easy to simply screw on the lid and shake the ingredients together.

The mixture is then refrigerated for at least 2 hours or overnight, allowing the oats to absorb the liquid and soften, resulting in a ready-to-eat breakfast come morning.

The oats then just need a few toppings (nuts, fruit, seeds or nut butter) added before serving.

A teacup containing chocolate orange overnight oats

One of the main advantages of overnight oats is the convenience and time efficiency.

The preparation is quick and easy and done the night before, eliminating the need for doing much in the morning.

This makes overnight oats a great choice for individuals with hectic schedules.

How to Make Porridge (Cooked Oats)

The more traditional method of serving oats is to cook them first to make porridge.

The oats are typically simmered in liquid with water or milk, or a combination of both.

Cooking the oats also affects their texture and taste making them creamy (and warm!)

The Nutritional Difference

Carbohydrate

Cooking oats generally doesn’t alter the carbohydrate content. However, the cooking process may break down complex carbohydrates into simpler sugars, leading to a slightly higher glycemic index compared to raw oats.

In simple terms, this means that when eating cooked oats, the meal will be digested more quickly and your blood sugar level may rise faster.

Overnight oats are likely to make you feel fuller for longer as your body takes longer to digest the carbohydrates.

Resistant Starch

Overnight oats contain more resistant starch than cooked oats. This is a form of carbohydrate that is not digested by your gut. It travels through your system and acts as a prebiotic which is what feeds the good beneficial bacteria in your intestines.

Protein

Oats contain around 11g of protein per 100g and cooking them does not alter the protein content significantly. This level of protein is higher than other wholegrain breakfast options.

You can boost the protein content of both overnight oats and porridge by adding foods such as yoghurt, nuts, nut butter or protein powder.

Fats

The fat content of oats is relatively low, and cooking doesn’t significantly affect it. Adding full fat yoghurt, nuts or nut butter to your oats will increase the fat content.

Fibre

Cooking oats does not diminish the fibre content. Oats are rich in soluble and insoluble fibre, which remains largely intact during the cooking process.

The soluble fibre known as beta-glucan in oats can protect your heart health by lowering the bad cholesterol level in your blood.

Micronutrients

Oats are packed with nutrients like iron, magnesium, phosphorus, selenium, and B vitamins like thiamin. 

Some nutrients are reduced during cooking but there is some evidence that cooking porridge in the microwave preserves the nutrients better than cooking it on the hob.

Bowl of porridge with raspberries on top

Calories

Basic porridge recipe:
40g of porridge oats + 250ml milk + 1tsp sugar = 290 kcals.

Basic overnight oats recipe:
40g oats + 125g semi-skimmed milk + 70g yoghurt + 1tsp sugar = 287 kcals.

The basic recipes above contain very similar amounts of calories. You can however change the calorie content of either dish depending on the toppings or additions that you choose.

Phytic Acid

Overnight oats contain more phytic acid than cooked oats. Phytic acid is a substance that can compete with other micronutrients (iron, zinc and calcium), preventing them being absorbed by the body.

Soaking the oats overnight does reduce the amount of phytic acid but not as much as cooking oats at a high heat.

Taste and Texture

Whether you choose overnight oats or cooked often comes down to personal preference. Cooked oats offer a creamier, more comforting, hearty porridge-like consistency while overnight oats keep some of the firmness of the oats with a slight chewy texture.

Storage and Shelf Life

Cooked oats have a relatively short shelf life and do not store very well. On the other hand overnight oats, sealed in jars or containers, lend themselves well to batch preparation, having a longer shelf life without compromising quality.

This aspect makes them an attractive option if you’re seeking convenient and time-efficient meal planning. Overnight oats are a better option for a “grab and go” lifestyle.

FAQs

Can you heat up overnight oats?

Yes, you can warm overnight oats through in the microwave or on the hob. You may need to add more liquid as you warm it up.

Do oats contain gluten?

Oats are gluten-free, however they are often processed in the same place as gluten containing products so there may be some cross-contamination. This may be a problem for those with coeliac disease.

What oats to buy for overnight oats and porridge?

I prefer to use porridge oats (rolled oats) for overnight oats. Jumbo or steel cut oats will not soak up enough liquid and won’t soften up.

For porridge you can use any type of oat but the jumbo oats will give a chewier textured porridge whereas the rolled/porridge oats will be creamier.

Is porridge better with water or milk?

This depends on personal preference and taste. Making porridge with just water will reduce the calorie content while using milk will produce a creamier texture. I like to use half water and half milk.

Are oats good for weight loss?

Eating whole grain oats may help with weight loss due to their high fibre content. This helps to keep you feeling fuller for longer and reducing your appetite.

So, are overnight oats healthier than cooked?

After looking at the benefits of overnight oats vs cooked the picture becomes clear…

Overall, overnight oats and cooked oats are both excellent, nutritious choices for a wholegrain breakfast, providing you with plenty of soluble fibre.

They are both nutrient dense dishes that will give you a great start to the day.

Which one you choose really depends on how much time you have, your lifestyle, personal tastes and preferences.

Have you tried overnight oats and porridge? Which do you prefer?

If you’ve never tried overnight oats, here’s a great recipe to try:

Chocolate orange overnight oats

Filed Under: Healthy Eating, Mediterranean Diet

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