Recipe success on TikTok and Instagram Reels, dawn oats, or overnight oats, have fallen into popular taste. But what explains such success? Simple: in addition to being an excellent option to include in meals – basically made with a mixture of cereal and a liquid, usually milk, but can be enriched with yogurts, fruits and powdered proteins – it is rich in fiber and is good for the heart, intestine and skin.
“The mixture goes in the fridge for at least 6 hours, but it takes that name because it can be made overnight to be consumed the next day. If we consider only oats, we have an excellent source of fiber in a food that has high anti-inflammatory and antioxidant properties”, says nutritionist Marcella Garcez, director and professor at the Brazilian Association of Nutrology (ABRAN). “Prepared without sugar, the recipe can be sophisticated and very flexible, so the preparation can include fruits, which are great options for metabolic health, yogurt, which has probiotics, and other cereals, grains or seeds, enriching the nutritional value of that meal. In addition, as the preparation takes a liquid absorbed by the oats (which swells) after hours in the fridge, this improves the digestibility of this food”, explains the doctor.
Below are five benefits of overnight oats in your daily diet:
Improves intestinal transit: Roughly speaking, oats feed the good bacteria that live in the intestine, which is why they are called prebiotic foods. “And many of the health benefits of the body happen as a consequence of this, as the improvement of the intestinal microbiota reduces the inflammatory profile and increases immunity, which brings benefits to the heart, kidneys, skin, hair, and other organs, in addition to the brain. ”, says the doctor. Oatmeal and a good consumption of water are good for intestinal transit, since together they provide a sponge effect, that is, they suck the liquid and act as a “gel” that, consequently, facilitates the softening of the stool.
Decreases the risk of dementia: A study of more than 3,500 Japanese adults, published in the journal Nutritional Neuroscience, showed that even though the risk of developing dementia, including Alzheimer’s disease, is influenced by genetics, diet can be a strategy to modulate gene expression. And a vital part of the diet is soluble fiber. “When we think about following a healthy diet, we usually focus on what we shouldn’t eat or cut back on portions. Another strategy is to focus on what we should be eating – especially foods that are naturally high in fiber. Research has shown that adults who consumed more fiber, particularly soluble fiber, were less likely to develop dementia,” says Marcella Garcez. “Oats are also a source of tryptophan, an amino acid precursor of serotonin and melatonin, which play important roles in the nervous system, such as the release of some hormones, sleep regulation, body temperature, appetite, mood, motor activity. and cognitive functions”, he adds.
Good for the heart, kidneys and liver: High-fiber diets can reduce the risk of heart disease and stroke by up to 30%, according to a review article published in 2019 by The Lancet. “Oats are a food rich in beta-glucan, which helps to lower cholesterol levels, control blood sugar and reduce the risk of coronary heart disease. In addition, it is an antioxidant and, therefore, helps the body against oxidative damage”, explains nephrologist and intensivist Caroline Reigada, specialist in Intensive Medicine by the Brazilian Intensive Medicine Association. In addition, the recipe that takes milk or yogurt, foods rich in calcium, help to avoid kidney stones. As for the liver, Marcella cites a study from the University of Eastern Finland that found that oat bran reduces weight gain and liver inflammation by supporting beneficial gut microbiota and reducing cholesterol metabolism. “The work showed that oats modified the function of the bile acid-related receptor produced by the liver, which led to better cholesterol metabolism,” she says.
It is an ally of metabolic health: Adding daily meals with oatmeal is one way to support metabolic health, reducing the risk of diabetes. “In addition to keeping sugar levels under control, oatmeal helps to increase satiety, by increasing the viscosity of the food bolus, making the food stay in the stomach longer”, explains Marcella. “Fiber’s health benefits also include reductions in cholesterol, blood pressure and body weight.”
Prevents and reduces skin inflammation: There is a very strong relationship between gut and skin. “Our gut health affects the health of our skin, and improving your gut microbiome is a path to better, healthier skin,” explains dermatologist Daniel Cassiano, a member of the Brazilian Society of Dermatology. According to the doctor, the functioning of the intestinal microbiome is intrinsically linked to the health of the skin and is one of the main regulators. “The gut plays a key role in regulating epithelial cell turnover, repairing UV light exposure, hydrating the skin, controlling the speed of wound healing, and influencing the skin’s microbiome.” that poor gut health influences the production of pro-inflammatory cytokines and cells that suppress the immune system. “So it’s safe to say that there are a lot of skin benefits to including oatmeal in your diet. Yogurts and fruits that can be included in the recipe bring additional benefits”, completes Marcella.