Wonder Oats (Overnight)
Why would my version of Overnight Oats be considered a wonder food you ask? This version of Overnight Oats includes Potato Starch (unmodified) which is considered a resistant starch. What is so special about resistant starch? Resistant starch appears to have several beneficial effects that may contribute to weight loss, including decreased blood insulin spikes after meals (as discussed above), decreased appetite, and decreased fat storage in fat cells. There may also be preservation of lean body mass, though further studies in humans are needed to confirm if there is a significant impact in overall body weight. Not to mention these oats keep you full until lunch while providing you the protein and fiber of a balanced meal that is low glycemic. And they happen to be tasty too 😉
1 tablespoon potato starch unmodified*
1 scoop of protein powder, pea
2 tsp honey or maple syrup (or to taste)
1 cup gluten free oats
1 cup almond milk
4 tsp chia seeds
4 tsp ground flax seed
2 Tbsp unsweetened coconut flakes (optional – adds medium chain fatty acids)
Add the milk to a bowl 2 cup+ bowl and whisk in the powders and sweetener of choice. Add the coconut flakes, chia and flax seeds and whisk to combine. Add the oats and mix well. Cover and put in fridge overnight. You should NOT heat the oats above 130 to keep the resistant starch properties in tact. I eat them cold from the fridge, but you could pull them out a half an hour before eating to take the chill off if you don’t prefer the cold oats.
*Bob’s Red Mill Unmodified Potato Starch (NOT potato flour) is one of the best sources of RS with approximately eight grams of RS in one tablespoon. Potato starch is generally well tolerated even by those who react adversely to nightshades. Want to learn more about Resistant Starch, click here.
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