- Oats are a whole grain that offers fiber, plant protein, healthy fats, vitamins and minerals.
- They can be prepared as overnight oats or cooked, with both offering numerous health benefits.
- Add flavor and nutrition to your oats with milk, fruit and nuts or try savory seasonings and veggies.
Oats have earned their reputation as a breakfast champion. Whether you prefer a warm, comforting bowl on a chilly morning or a cool, convenient jar of overnight oats on the go, you’re starting your day with a nutritional powerhouse.
No matter if you prefer them hot or cold, oats are endlessly customizable. You can stir in a spoonful of nut butter or your favorite spices like cinnamon and nutmeg, or top it with fresh or dried fruit and a drizzle of maple syrup. Or you could go the savory route and add ingredients like shallots, salsa, greens, cheese and eggs, like we do in our Savory Oatmeal with Cheddar, Collards and Eggs.
But is one preparation method better than the other? The answer isn’t as simple as you might think. Both versions offer important health benefits, from heart health support to sustained energy. The key differences lie in their preparation, texture and how your body digests them. Let’s break down the unique advantages of each so you can decide which bowl (or jar) is the right fit for your lifestyle and health goals.
Why Overnight Oats Are So Great
Overnight oats have become a favorite for meal preppers and anyone with a busy schedule. This no-cook method involves soaking rolled oats in a liquid like milk or yogurt overnight in the refrigerator. The result is a creamy, pudding-like breakfast that’s ready to eat when you wake up.
May Promote Better Digestion and Gut Health
Soaking oats overnight helps break down the starches and reduces the phytic acid naturally found in them. Phytic acid can sometimes interfere with your body’s ability to absorb certain minerals, like iron. Soaking the oats may make it easier for your digestive system to access and utilize the nutrients. As a bonus, this process creates resistant starch, a type of carbohydrate that your small intestine doesn’t digest, allowing it to act as “fuel” for beneficial probiotic bacteria. This is because the process of soaking oats in liquid (like milk, water or yogurt) and letting them sit in the fridge overnight allows some of the starches to undergo retrogradation. Retrogradation is when the starch molecules realign and become less digestible, forming resistant starch.
May Help Stabilize Blood Sugar
“There’s some limited evidence that overnight oats may have a more favorable glycemic response,” says Jenn Salib Huber, RD, ND, which she attributes to the resistant starch. Besides supporting gut health, resistant starch has been linked with improved glycemic response. This means that consuming soaked oats may help maintain steadier blood sugar levels after meals, supporting long-term energy and improved metabolic health.
Offers Ultimate Convenience
The biggest draw for many is the sheer simplicity. “It mostly comes down to convenience,” says Huber. “What I love is that you can prep them ahead, grab them on busy mornings, and top them up with protein, fat or fruit to make a balanced meal.”
You can prepare several jars at the start of the week, customize them with different toppings and have a balanced breakfast waiting for you each morning. No cooking, no stirring and minimal cleanup required.
This grab-and-go appeal may help people who are usually breakfast skippers eat something nourishing in the morning. Some data suggests that limited time in the morning is a barrier to some people eating breakfast. Skipping breakfast regularly is linked to many negative health impacts, including increased LDL “bad” cholesterol levels and lower cognitive health scores.
Why Cooked Oatmeal Is So Great
There’s a reason a warm bowl of oatmeal is a timeless classic. It’s a comforting, hearty and deeply satisfying way to start the day. Cooking oats on the stovetop or in the microwave brings out a different texture and flavor profile that many people love.
Provides Comfort and Warmth
Never underestimate the power of a comforting meal. A warm bowl of oatmeal can feel incredibly nourishing, especially on a cold or dreary day. “For many people, hot oatmeal offers comfort and satisfaction,” says Huber. This psychological benefit is just as important as the physical one, helping you start your day feeling grounded and content.
Unique Texture and May Support Heart Health
One of the hallmarks of cooked oats is their creamy, slightly ‘snotty’ texture, which comes from the release of soluble fibers like beta-glucan during the cooking process. “Beta-glucan forms a gel in your gut, helping to lower LDL cholesterol and stabilize blood sugar levels,” says Huber. Cooking oats may also make some nutrients, like starches, more digestible, which can improve nutrient absorption and satiety. And while both overnight and cooked oats have beta-glucan, boiling oats may help release even more of it, giving cooked oats a slight edge in this department.
Do You Need to Choose?
Both cooked and overnight oats deliver a wealth of vitamins and minerals. Oats are an excellent source of key micronutrients that support energy production, immune function and heart health. “Oats provide other important nutrients, like manganese, zinc, B vitamins and phosphorus,” says Rachael Ajmera, M.S., RD. Manganese is crucial for bone health and metabolism, while zinc plays a vital role in immune support.
When it comes to the nutritional content, the differences between overnight oats and hot oatmeal are minimal. Soaking oats may increase the amount of resistant starch, which has its own unique benefits, like improved blood sugar levels. However, both preparations deliver the same core benefits of fiber, protein and essential minerals.
Ultimately, there’s no need to pick a side. Both hot oatmeal and overnight oats have a firm place in a healthy diet. “Nutritionally, they are very similar,” says Huber. “In my opinion, the better choice is the one you enjoy.”
You might prefer hot oatmeal on a slow weekend morning and rely on grab-and-go overnight oats during a busy workweek. And if you want the convenience of overnight oats but the warm comfort of hot oatmeal, simply pop the overnight oats in the microwave for a few seconds and you get the best of both.
Our Expert Take
The debate between overnight oats and hot oatmeal doesn’t have a clear winner, since both are healthy choices and offer a fantastic foundation for a balanced and satisfying breakfast. “Oats are filling, affordable, easy to prepare and adaptable to both sweet and savoury palates,” says Huber.
Focus on what works for your schedule and taste preferences. Whether you soak them or cook them, you’re getting the heart-healthy benefits of beta-glucan fiber, sustained energy from complex carbohydrates and a host of important vitamins and minerals.
