From ample fiber content to other energy-boosting nutrients, overnight oats can be a healthy go-to breakfast with plenty of gut health and weight loss benefits. For this reason, we reached out to health experts for one ingredient suggestion— chia seeds— that can amp up your favorite overnight oats recipe even more, and provide lasting satiety for smoother digestion. Read on for tips, suggestions and insight from Trista Best, MPH, LD, RD, registered dietitian at Balance One Supplements and Lisa Richards, registered nutritionist and creator of The Candida Diet.
How Chia Seeds In Oats Aid Weight Loss
In order to truly blast fat and lose weight, it's essential to reevaluate your diet, drink ample water, exercise regularly and create a consistent sleep schedule. While doing this, experts say it is vital to choose foods that keep you fuller for longer if weight loss is your goal. With that said, chia seeds are "a nutrient dense, complete protein, and whole grain that can be easily integrated into most dietary patterns." Adding them to your overnight oats is a great place to start!
Overnight oats, Best says, are an "incredibly unique breakfast food." They are nutrient-dense when made with the right ingredients, and can be very versatile in flavor, texture, and temperature. She adds that "starting your day with oats is a great way to set the tone for the rest of your food choices," as "the fiber in oats helps to keep you feel full and satisfied while also preventing glucose spikes or crashes, which are known to cause overeating and weight gain."
Chia seeds also contain gut-healthy fiber, and are what Richards deems to be "an especially helpful grain for those who follow a plant-based diet, as they provide all essential amino acids in one food." In addition, she notes that they contain "healthy fats like omega-3 fatty acids, a highly anti-inflammatory fat, which makes them ideal for heart health as well."
Known to be a "superfood," Richards stresses that chia seeds are "versatile and pack a lot of nutrition into a small package." They are full of plant-based protein and healthy omega fatty acids, which can really take your overnight oats recipe to the next level. The protein content in chia seeds and oats, Richards concludes, will help keep you full for longer, which can prevent "overeating throughout the day," and the omega fatty acids are "anti-inflammatory and heart healthy," to give your body a proper head start.
