Overnight oats are a convenient meal option that you can consume directly in the morning without requiring long-term preparation. They are not only known for their numerous beneficial nutrients, being healthy and tasty, but they also offer a low-calorie content. For those watching their calorie intake, understanding the nutritional breakdown of oats and knowing how to prepare low-calorie oats can make all the difference.
Nutritional Benefits of Low-Calorie Oats
One of the primary advantages of consuming overnight oats in the morning is the nutritional benefits they provide, which promote overall body health. As the base ingredients of overnight oats, non-dairy milk and oats offer essential nutrients such as fibre, vitamins, minerals, protein, and many more. The nutrient content helps people regulate their blood sugar levels, improve digestion, and provide sustained energy. Overnight oats nutrition provides a boost of energy in the morning before you start busy activities, and helps you feel full for longer than other meal options.
Additionally, they support heart health by lowering cholesterol levels. Overnight oats for breakfast are particularly popular because they offer a variety of nutrients. Whether you are a mum, a worker, or a child, overnight oats are a suitable and safe option for daily consumption.
Average Calorie Count in Different Types of Oats
Steel-Cut Oats
Each type of oat has a similar calorie content, ranging from 100 to 150 calories. Steel-cut oats contain around 150 calories and have a chewier texture than other types of oats. However, although steel-cut oats can be used as a base for overnight oats, rolled oats are more recommended because they do not absorb liquid. Using steel-cut oats makes them a little mushy and watery.
Rolled Oats
Rolled oats, also known as old-fashioned oats, are the ideal option for soaking because they absorb the liquid and result in a soft texture, perfect for your oatmeal recipe. They have 150 calories for 1-2 cups. In the morning, you will have a pudding-like texture when consumed without feeling shoggy. You can add various toppings, such as frozen berries, peanut butter, sliced banana, or other ingredients, because rolled oats are very versatile. Moreover, rolled oats are steamed and flattened, which speeds up the cooking time.
Instant Oats
Instant oats are quick to prepare and can be a good substitute for rolled oats. However, they tend to lose some of their nutritional value due to the additional processing. A cup of cooked instant oats usually has a calorie content of 120, which is the lowest calorie content of any oats. Even so, they are not the best option as a base for overnight oats because rolled oats produce a better texture.
Low-Calorie Overnight Oat Recipes
To make overnight oats with lower calorie content, you can use several suitable ingredients. Use rolled oats with liquids such as non-dairy milk (unsweetened almond milk or cashew milk), add a teaspoon of chia seeds to help you feel full longer, and top with fresh fruits like strawberries or blueberries for added flavour.
You can add toppings according to your taste preferences, such as frozen berries, bananas, and many more. If you want to enhance the sweet flavour, you can use natural sweeteners like a bit of honey or maple syrup instead of refined sugar. Making overnight oats with these ingredients will give you a calorie content of 200-300 calories, which is still considered low in calories.
The Wrong Preparation Makes You Fat
Making overnight oats with the wrong process or measurements can result in a high-calorie, unhealthy product. Therefore, avoid these processes to keep your meal healthy and low in calories.
Use sugar for sweetness
Adding sugar for sweetness to overnight oats may not significantly alter the nutritional content or calories, especially if a small amount of sugar is used. However, sugar can quickly turn your healthy oats into a high-calorie indulgence. Instead of using sugar, you can add a sweet flavour with honey, maple syrup, cinnamon, or fruit as toppings. It will enhance the nutrition rather than add fat.
Use the wrong milk
Milk also plays a significant role in determining the calorie count of overnight oats. Some good milk options for making low-calorie oats are unsweetened vegan milk, such as oat milk, almond milk, and coconut milk. By using low-fat dairy options, you can have healthier low-calorie oats.
Use the wrong toppings
Some common toppings for overnight oats include nuts, dried fruits, and peanut butter, which can produce a rich and delicious flavour. However, they usually have more calories than fresh fruit. Therefore, using fresh fruit as a topping is more recommended. In addition to providing extra flavour, it also gives a natural sweetness that makes your overnight oats taste like dessert. If you are aiming for a creamier texture, unsweetened Greek yogurt can also be a good option.
Make the portions too big
When making overnight oats, moderation is key. Creating sufficient and appropriate portions is crucial for obtaining an adequate number of calories. It is recommended to only use ½ cup of dry oats per person to avoid extra calories when preparing your oatmeal. You can also make it in a mason jar instead of a bowl to make the portions sufficient and not too much.
Frequently Asked Questions
Which kind of oats is best for weight loss?
Rolled oats or steel-cut oats as low-calorie oats are the best choices for weight loss. They are high in fibre, which helps keep you feeling full and prevents overeating. Avoid instant oats, which are often higher in sugar and lower in fibre.
What if you start eating oats every day for 30 days?
Eating oats daily can promote weight loss, improve digestion, and boost heart health. The high fibre content helps regulate appetite, while the beta-glucan in oats may lower cholesterol.
Are oats more calories than rice?
On a per-calorie basis, oats tend to be more calorie-dense than rice, but they also offer more nutritional value, including fibre and protein. One cup of cooked rice contains approximately 200 calories, while the same amount of oats contains around 150 calories.
Conclusion
Low-calorie oats breakfast option that offers numerous health benefits. By making wise choices in how you prepare and top your oats, you can enjoy a nutritious, filling meal that supports weight loss and overall well-being.
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