Overnight oats are raw oats soaked overnight in the liquid of your choice. Essentially it’s like oatmeal, but with the added health benefits that come from eating raw oats. Soaking raw oats means no cooking is required, which preserves the B-vitamins, antioxidants, and prebiotics found in oats, increases the amount of resistant starches, and lowers the overall Glycemic Index. Plus, by preparing pre-made overnight oats the night before, all you have to do is mix in your favourite toppings and sweeteners to enjoy a creamy and delicious breakfast!
There’s a reason why oats have held a place in the healthy breakfast hall-of-fame for so long. Raw oats are rich in plant-based iron, zinc, and proteins, and can provide a number of essential nutrients, including the all-important vitamin b12 (for all our vegans). Soaking the oats overnight instead of cooking ensures that you get the largest health benefit from them that you can. Raw oats are also naturally gluten-free and can act as a versatile breakfast depending on your choice of add-in. To maximize the health benefits, we recommend incorporating some of our favourite toppings:
Antioxidant boost: For an antioxidant boost, try adding cinnamon, almonds, and sunflower seeds. Follow our Healthiest Apple Cinnamon Overnight Oats recipe for a breakfast that will fuel you for hours. 🌻🌾
Healthy fats: Looking for a new way to introduce some healthy fats to your diet? Try adding hemp seeds (AKA hemp hearts) for a pleasant nuttiness. It goes perfectly with our Nutritious Maple Cranberry Overnight Oats. 🍁🍁
Dessert overnight oats: Craving something sweet, but still healthy? Try our Healthy Blueberry Oatmeal Waffles topped with maple syrup and fresh fruit.
Protein-packed: Make a protein-packed breakfast using peanut butter and unsalted peanuts with our Peanut Butter & Jelly Overnight Oats recipe. 🥜🍇
Still not convinced? Overnight oats also make for a super budget-friendly breakfast that will keep you feeling full and satiated for hours. That means that overnight oats are a great choice for those looking to boost their metabolism and sustainably manage weight loss. In addition, oats can help control blood sugar, making it a good breakfast option for those with diabetes.
The list of health benefits of overnight oats goes on, but here are 8 main reasons why you should choose overnight oats for a healthy breakfast:
Raw oats are an amazing source of prebiotics, the food for your probiotic healthy gut bacteria. This includes both soluble and insoluble fibres, as well as higher levels of resistant starches when whole grain oats are left uncooked. This means that overnight oats are a fantastic way to support a healthy heart and a healthy gut! The amount of fibre also keeps you feeling full for longer and helps with balancing weight control. By the way, a serving of Yumi Oats gives you 24% of your daily value of fibre!
Making yourself some protein-packed overnight oats (like our Peanut Butter & Jelly Overnight Oats) is a great way to get some plant-based proteins in for breakfast! Mix in some greek yogurt and you have a low-calorie, high-protein breakfast that will keep you feeling satisfied all morning. If you’re looking for a vegan option, try our Vegan Oatmeal Pancakes for your next home brunch!
In addition to regular fibre, raw oats are also full of other complex carbohydrates that the body either cannot or has to work harder to break down. Among these are the resistant starches that are preserved when raw oats are left uncooked, like in overnight oats. These starches will not be converted into sugar and can help with digestive health, maintaining a healthy metabolism, weight loss, and controlling blood sugar for those with diabetes.
All B vitamins are sensitive to heat and will decompose during cooking. With no heating process, eating overnight oats can preserve the natural B Vitamins found in oats! This includes thiamine, riboflavin, niacin, and folate which promote healthy cellular metabolism. Raw oats are also a good source of vitamin b12, making it an excellent choice for vegans looking to add more vitamin b12 into their diet. Here are three Vegan Organic Overnight Oats recipes that can help you make sure you’re getting your vitamin b.
Ok, so raw oats are not some magical cure-all. To maintain a healthy metabolism, you need to keep up a healthy diet and lifestyle. But, adding overnight oats to your day is a great way to get you on track to a higher metabolism! Raw oats are full of beta-glucan, a fibre that will help control and suppress your appetite, and proteins that help you resist unhealthy snacks. Raw oats also have some of the highest levels of thiamine (Vitamin B1) found in food. Thiamine plays an important role in keeping your metabolism in check, so make sure you’re getting in your daily value!
Raw oats are a great source of antioxidants, but cooking them can reduce their value. Certain antioxidants, such as avenanthramides, are heat sensitive. By soaking raw oats overnight, you preserve the antioxidants that work to protect you against heart disease, cancer, arthritis, aging, cataracts, memory loss, stroke, inflammation, and infection. Treat your body to an antioxidant-packed breakfast by topping your Yumi Oats with summer superfoods like blueberries, strawberries, and raspberries!
Like with carbs, there are good (HDL) and bad (LDL) cholesterols. While you want to have a good HDL cholesterol level, it’s important to manage your diet well and reduce LDL cholesterol. The insoluble fibre in raw oats shines yet again as it can prevent LDL cholesterol absorption by the bloodstream which reduces your risk of heart disease or failure. If you’re worried about high cholesterol, skip the greasy breakfast fry-up and try our Banana-Nut Overnight Oats instead. Your heart will thank you!
Iron, zinc, and magnesium are all essential for maintaining essential bodily functions, including hormone balance, muscle health and repair, the immune system, and energy levels. Miss out on any of these for too long, and your body will let you know with headaches, fatigue, dizziness, and a bunch of other nasty warnings. Stop it before it starts by using raw oats as a supplement! For a mineral replenishing post-workout meal, go for our Guilt-free Chocolate Overnight Oats topped with chia seeds to maximize your zinc intake.
Are overnight oats vegan-friendly?
Yes, oats are a vegan product! We also recommend the use of plant-based milk to prepare our Yumi Oats with. 🌿💚
Are overnight oats dairy-free?
Absolutely! Oats are dairy-free and we recommend the use of plant-based milk for the preparation. The nutty taste pairs really well with our Yumi Oats. 💚🌾
Are overnight oats gluten-free?
While oats are naturally gluten-free, there is always the risk that production plants will introduce trace amounts of gluten into oat products.
Do overnight oats contain nuts?
Yumi Oats are nut-free and certified organic!
What toppings can I add to my overnight oats?
One of the wonders of oats is that they are so versatile! If you are looking for inspiration for toppings, here are a few of our quick and easy overnight oats recipes you can try:
The Healthiest Apple Cinnamon Overnight Oats
Nutritious Maple Cranberry Overnight Oats
Matcha & Coconut Overnight Oats
If you are looking for inspiration for toppings or recipes here’s the link to our blog where you can find tons of different ideas for toppings. We also have recipes for muffins, pancakes, and much more.
If you create your very own recipe or have fun and delicious ideas for toppings, we would love to see it! Don't forget to share your pictures and tag your Yumi breakfast @yumiorganics 🌾
How long can I store overnight oats?
At least 6 months in your pantry. Yumi Oats have an 18-month self-life, make sure to check on the expiration date on the box to find out exactly when that is! 📅
Once prepared, the product can be kept up to 5 days in your fridge, so you can prepare breakfast for the week. 🥣
What kind of liquid or milk should I use?
We recommend using any plant-based milk, such as soy, almond, oat or coconut milk which pair really well with any of our flavours. 🌿🥥🌻
Water and dairy milk can also be used for the preparation!
Can I eat overnight oats hot or cold?
While we recommend eating the oats cold for the nutritional benefits, Yumi Oats can very well be enjoyed warm. Simply add 1/3 cup of warm milk or water to a sachet or heat it up in the microwave similarly to instant oatmeal.🌡️
If you use vegetal milk, you can leave it out on the counter to warm up to room temp before consumption. 🌾
How do I prepare overnight oats?
Overnight oats only take 3 easy steps:
1. Add your Yumi Oats and liquid to your Yumi jar.
2. Give it a shake and refrigerate for 4 hours.
3. Enjoy with the toppings of your choice!
How long do overnight oats take?
We recommend preparing your overnight oats the night before and letting it soak while you sleep. That way, you can have a quick and easy healthy breakfast in the morning! That being said, if you find yourself in a bit of a rush, overnight oats need about 4 hours to soften.
Are overnight oats safe for kids?
Absolutely, Yumi has oat fans as young as 8 months old! Despite being low in sugar, kids love our Yumi Oats, and we recommend our product as a healthy breakfast to help get their day started.
All of our products are nut-free and certified organic! Our products are also low in sugar, and with our spill-free jar, they make a great snack for school.
Kids enjoy it for an after-school snack at home as well. If you add vanilla or chocolate plant-based milk, kids think it’s a dessert snack like ice cream! 🍌🏫
Can I eat overnight oats if I have diabetes?
Unfortunately, not all overnight oats are made equal. However, Yumi products have been created by a team of dietitians, keeping in mind different food restrictions and eating habits! We are happy to say that yes, Yumi Oats are a healthy breakfast option for people with diabetes. 💛
It is important to understand that not all carbs are 'terrible' and not all carbs are the same. Simple carbs such as refined sugar and refined flour are really quickly absorbed into the bloodstream, hence we recommend limited intake. However, carbohydrates are fundamentally part of a lot of foods, and essentially the fuel your body runs on. ⚡
Whole grains are a good source of carbohydrates because they are 'complex carbs', it takes your body longer to breakdown naturally and releases slower into your bloodstream to fuel your body with energy. Oats are a great and healthy source of carbohydrates and offer fiber, protein, vitamins, and minerals at the same time. Depending on each case of diabetes, the amount of carbohydrates consumed per sitting/at a time is adjusted for each individual, along with or without medication/insulin dosages. However, our product offers a standard serving of carbohydrates (and good carbs), as per the Canadian health guide and Diabetes Canada.