Ingredients
- oats 35 g
- yogurt 2% 150 g
- milk 50 ml
- berries 70 g
Instructions
- In a jar or airtight container, mix the oats with yogurt and milk until smooth.
- Add the berries (fresh or frozen). If frozen, they will release their juice into the mixture, providing a more intense flavor.
- Close the container and leave it in the refrigerator for at least 6 hours (or overnight). The oats will absorb the liquid, becoming creamy and easy to digest.
- In the morning, stir lightly and consume directly from the container or transfer to a bowl.
The overnight preparation method is not just a time-saving solution but has an essential biochemical role: prolonged oat hydration helps break down phytic acid, a natural compound that can inhibit mineral absorption. Additionally, yogurt brings probiotics which, in combination with fiber from berries, support intestinal microbiome health. It's a strategic breakfast for Glycemic Control, as the starch in oats becomes more resistant through cooling, meaning it will digest more slowly, maintaining the feeling of satiety until lunch.
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