They're Creamy, Comforting, and Sweet, but Are Overnight Oats Good For Weight Loss?

Like all whole grains, rolled oats are a great source of soluble fibre, which fills your stomach and keeps you feeling satiated for a long period of time. Rios added that fibre also helps stabilise blood glucose throughout the day to avoid feeling intense hunger pains.

Although overnight oats are usually made with rolled oats (which offer four grams of fibre per serving), you can also make them with slightly less-processed, higher-fibre steel-cut oats (five grams per serving) — you just need to soak them longer.

You can also up the fibre of your recipe by adding flaxmeal, chia seeds, berries, apple, or pear. You can even add mashed chickpeas or fibre-rich avocado — don't worry, you can't taste them.

With the popularity of low-carb diets, we've been taught to fear carbs, but this macronutrient is what our bodies need for energy. Remember that "carbs are the number one energy source our body uses. Approximately half of our calories should be coming from carbs," registered dietitian Carlie Saint-Laurent Beaucejour, MS, LDN, known as @mindfuleatingdietitian on Instagram told POPSUGAR in a previous interview. Oats are an excellent source of complex carbs (23 to 27 grams per serving), which means they offer slow-burning energy to our brain and body.

To increase the complex carbs in your overnight oats, add mashed beans (try this black bean brownie batter overnight oats recipe, mash in banana (which adds natural sweetness), or add pureed sweet potato or pumpkin.

One serving of oats (whether you choose these sprouted rolled oats or Trader Joe's rolled oats) offers six grams of protein. Protein helps with weight loss by making you feel more satiated, and it also takes longer to digest, which helps regulate your appetite.

When soaking your oats overnight, you can increase the protein by swapping low-protein almond milk for higher-protein unsweetened soy milk, Silk Protein milk, or Ripple. Rios also said she's a fan of adding nut butters like peanut, almond, or cashew, and seeds like pumpkin, sunflower, flax, chia, and hemp. You may also like adding in a spoonful of plant-based protein powder — try these mint chocolate chip overnight oats.

A serving size of rolled oats is usually half a cup (it's one-third for sprouted rolled oats), so grab a measuring cup when you're prepping your jar the night before, instead of eyeballing the amount. Choose unsweetened milk to lower the calories and sugar, and sweeten your oats naturally with fresh or frozen fruit instead of brown sugar or maple syrup to save on calories and to add fibre, vitamins, and antioxidants.

You can also add exciting flavour to your oats by mixing in things like vanilla or almond extract, cinnamon, nutmeg, fruit-only jam, or dried fruit. Or instead of using plain milk, mix your oats with a green smoothie instead. And if you want extra fibre and to lower the calorie density of your jar, add in shredded carrot, courgette, or riced cauliflower.

Being prepared with your healthy breakfast can help prevent you from reaching for higher-calorie options (hello scone sitting on the counter at the coffee shop), so make this quick breakfast even faster by prepping a week's worth at one time. Here are some recipes:

• Cinnamon raisin overnight oats
• pumpkin pie overnight oats
• High-protein steel-cut oats
• Sugar-free, high-protein smoothie overnight oats

To recap, overnight oats can absolutely help you lose weight. Just be mindful of your portion size, sweeten yours naturally with fruit, and measure out high-calorie toppings like nuts, seeds, granola, and dried fruit.