Overnight oats are healthier than porridge: Expert explains breakfast mistakes.

Porridge is a popular breakfast for many people. No wonder, since the oatmeal, combined with fresh fruit and nuts, not only tastes good but is also generally healthy – and keeps you full for a long time. Some, however, prefer so-called overnight oats to classic porridge. They offer several advantages, not only in preparation but also in health. 

Overnight oats: These are the advantages of this breakfast compared to porridge

Just like with porridge, rolled oats form the basis of overnight oats, according to nutritionist Johanna Wehrmann. The difference, however, is that the oats are soaked overnight in the refrigerator with some liquid such as water, milk, or milk alternatives – and eaten cold the next day. Hence the name overnight oats. 

The next morning, the healthy breakfast has a consistency similar to porridge and can be enhanced with toppings such as fruit, spices, or nuts. Although the two dishes are quite similar, overnight oats offer several advantages over classic porridge:

1. You save time: If you prepare the oats and liquid the night before and let them soak overnight, you'll have a ready-made breakfast in your refrigerator the next morning. Porridge is different: you have to prepare it in the morning, which takes more time and can be stressful. Overnight oats are also a great option for on-the-go, as they can be eaten cold. They're also ideal for meal prepping, since they keep in the refrigerator for several days.

2. Nutrients are absorbed more effectively: Soaking oatmeal overnight reduces its phytic acid content. Phytic acid is a natural plant compound found in oats, bound to the minerals in the grain. Soaking activates the enzyme phytase, which breaks down the phytic acid. This makes trace elements and minerals more readily available and better absorbed by the body.

3. Vitamins are not lost: While heat-sensitive B vitamins are lost when cooking porridge, they are retained in cold-soaked overnight oats. 

Why overnight oats are healthy

Thanks to the rolled oats they contain, overnight oats are rich in essential nutrients. These include minerals such as magnesium, potassium, zinc, iron, and selenium, as well as vitamins like B vitamins, vitamin K, and vitamin E. They also contain a high proportion of complex carbohydrates, protein, and unsaturated fatty acids. Topping your overnight oats with seeds provides an extra boost of fiber. Flaxseeds, chia seeds, psyllium husks, or hemp seeds deliver beneficial nutrients and stimulate digestion. So, if you want to save time in the morning and still enjoy a healthy breakfast, don't make the mistake of cooking porridge instead of preparing overnight oats. 

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