Healthy breakfast overnight: Overnight Oats

Prepare in the evening, enjoy the full nutritional potential in the morning

Oat flakes are delicious, affordable, and also rich in minerals and trace elements. However, oats - like other grains - contain phytic acid. It binds valuable nutrients such as iron, zinc, and others, making them partially worthless for humans. Read here how this can be prevented through proper preparation, for example as overnight oats.

What are overnight oats?

Behind overnight oats is nothing more than oat flakes soaked overnight. This is practical because it means you have a healthy breakfast ready to go stress-free in the morning. Additionally, soaking the oats overnight has a positive effect on the nutrient content in the oats.

Why is oatmeal so healthy?

If we ate more oats, many people would be healthier - that's what doctors and nutritionists are sure of. But as is so often the case, we tend to overlook the obvious: While grains like amaranth and quinoa are on trend, it is actually our oats that deserve the superfood label. In 100 grams of oat flakes, there is not only a lot of plant-based protein but also 5.8 mg of iron, 130 mg of magnesium, and 4.3 mg of zinc, as well as plenty of folic acid and other B vitamins.

In addition, a special substance in oats are the beta-glucans, which are specific soluble fibers in the grain. Beta-glucans form a gel with liquid - which also creates the creamy consistency of porridge and overnight oats. Many studies confirm that beta-glucans have a positive effect on cholesterol levels. They bind bile acids in our intestines, which is supposed to reduce especially the unfavorable LDL cholesterol. In addition, they also slow down the absorption of sugar into the bloodstream, which is beneficial for blood sugar levels. The "oat gel" also forms a protective film over the stomach and intestinal mucosa, helping with regeneration.

Phytic acid - an anti-nutrient

The fact that a food contains many nutrients does not automatically mean that they are also present in a form that our body can utilize. Oats naturally contain phytic acid - a so-called anti-nutrient. Antinutrients do not nourish us, but the plant itself, which also needs nutrients for its growth. Phytic acid partially binds the minerals and trace elements in the grain. For our body, the contained iron, zinc, and magnesium in this form are useless. Soaking overnight reduces the phytic acid content - and we can absorb more nutrients from the oats. Experts estimate that this increases the nutrient yield on average by about 20 to 30 percent. The same applies to bread: if it is allowed to rise longer, the nutrient yield and digestibility improve.

Overnight oats basic recipe - it's so easy

• Mix 5 tablespoons of oatmeal with 150 ml of water, natural yogurt, oat or organic cow's milk, and 100 g of fruit (e.g. blueberries, apple, or banana) for one serving.

• Refine to taste with 1 tablespoon of chopped nuts or seeds.

• Put it in a screw-top jar and refrigerate overnight.

• Enjoy it for breakfast the next morning. Or pack it for a healthy meal on the go or at the office.

Conclusion: Healthy alternative and particularly gentle on the stomach

It is not without reason that overnight oats are currently on trend. Soaking makes sense. However, it doesn't always have to be done. Even if you skip this step, oats remain a healthy food. Especially if whole grains are hard on your stomach, it is worth trying out this method of preparation. Because it also improves the digestibility of whole grains - an advantage that Dr. Bircher-Benner already used for his classic Bircher muesli!