When I make overnight oats, I use half a cup of rolled oats. They offer complex carbs for energy, but registered dietitian Leslie Langevin, MS, author of The Anti-Inflammatory Kitchen Cookbook, said oatmeal lacks healthy fats to help with satiety.
She explained that healthy fats are essential for weight loss because they "keep us full and satisfied since they are digested slower than carbohydrates." Seeds like chia or hemp, ground flax meal, nuts, nut butters, almond flour, and coconut milk are great oatmeal add-ons, but avocado was a shocking ingredient she said I could also use. Avocados are not only great sources of healthy fats, but they also offer fibre, which adds to the satiating feeling.
Mash in one-quarter of a ripe avocado into your jar, then add all the other ingredients for your overnight oats. You won't notice a flavour change since avocado tastes so mild, but what you will notice is an extra creamy texture and feeling fuller for longer.