The Big Differences Between Chia Seed Pudding And Overnight Oats (2024)
stephanie maida
·2 min read
If you've been on the hunt for a new morning meal idea, chances are you've come across recipes for chia seed pudding or overnight oats. Equal parts nutritious and delicious, both options have seen quite a rise in popularity over the past couple of years.The dishes are similar in taste and texture and are prepared in pretty much the same way: by adding milk or yogurt and letting the dish sit in the fridge (ideally, overnight). So, what exactly are the differences between them?
Well, the main difference is the primary ingredient used in each. As their respective names suggest, overnight oats require oats, and chia seed pudding requires chia seeds. Both plant-based ingredients essentially soak up the liquid or cream component of the dish over a few hours to create a thick and creamy mixture, however, there are slight variations in their final consistency. While chia seeds achieve a gelatinous, pudding-like result when soaked in liquid, the soaked oats create more of a dense porridge.
Not only are overnight oats the heavier option in terms of texture, they are also richer in nutrients. Although chia seeds provide healthy protein, fiber, and omega-3 fatty acids, whole-grain oats are a heartier source of vitamins, minerals, and heart-healthy antioxidants, and are generally considered more filling.
The Breakfast Dishes Share More Similarities Than Differences
Despite their subtle differences in heartiness and consistency, it's no coincidence that chia seed pudding and overnight oats are often mentioned alongside each other, and have both become quite trendy on social media and beyond. Whether you're hoping to shake up your basic breakfast routine or looking for a wholesome and healthy alternative, both are great choices.
First and foremost, they make ideal grab-and-go breakfast options, given that they are meant to be prepared ahead of time for quick readiness in the morning. Secondly, both dishes are versatile and can be customized in countless ways, from tweaking the type of dairy or dairy alternative you use for soaking to flavoring the blend with cocoa, matcha, and/or various sweeteners. Whether you're going the chilled chia or cold oats route, the creamy blend makes the perfect base for a slew of toppings, including peanut butter, granola, berries, and bananas.
If you need some inspiration, look no further than Tasting Table's own treasure trove of recipes. From strawberry-topped overnight oats to cranberry almond chia pudding, you'll discover your new favorite breakfast go-to. And if you want to try the best of both worlds, you can simply combine your chia seeds and oats to concoct the ultimate overnight hybrid. The two ingredients complement each other's texture and work together to soak up the liquid or yogurt addition, creating a super rich, yet oh-so-nutritious result.
Not only are overnight oats the heavier option in terms of texture, they are also richer in nutrients. Although chia seeds provide healthy protein, fiber, and omega-3 fatty acids, whole-grain oats are a heartier source of vitamins, minerals, and heart-healthy antioxidants, and are generally considered more filling.
Chia seed has 25% more calories than oat - oat has 389 calories per 100 grams and chia seed has 486 calories. For macronutrient ratios, oats is heavier in protein, much heavier in carbs and much lighter in fat compared to chia seeds per calorie.
But after a little experimentation, I realized that adding chia seeds to overnight oats takes them to a whole new level. They give the oats a delicious thick and creamy texture, sort of like that of chia pudding.They also add protein, fiber, and healthy fats.
Limited research in animals and humans has found that taking chia seeds daily can lead to greater weight loss and bone mineral content ( 14 , 24 ). That said, eating too many can cause some side effects, so start with a small dose, like 1 oz (28 g) daily, and make sure to drink plenty of water.
Chia seeds are a good source of fiber and omega-3 fatty acids, which can reduce inflammation and support healthy digestion. The omega-3 fatty acids and caffeic acid in chia seeds may reduce inflammation in the gut. This can alleviate symptoms of IBS, such as abdominal pain, bloating, and diarrhea.
Superfood Chia Seed Pudding is loaded with essential nutrients such as omega-3 fatty acids, antioxidants, and fiber. It is quick and easy to make and makes a great breakfast option for busy mornings.
"Some people may experience GI and digestive issues from eating too many chia seeds. This is likely because they're an excellent source of fiber," explains Schlichter. "Also, these symptoms may be exacerbated if you're not drinking enough water," she says.
According to a 2021 review published in Foods, oat beta-glucan has positive effects on hyperglycemia, lowering blood lipid levels and reducing weight. "The fiber content of oatmeal is filling and satiating, which in turn can help with eating fewer calories throughout the day and managing your weight," says Michalczyk.
Omega-3 fatty acids: Chia seeds contain a high amount of omega-3 fatty acids. It is known that high levels of omega-3 fatty acids may increase the risk of bleeding. Therefore, it is advised to avoid taking chia seeds with foods or supplements rich in omega-3 fatty acids.
Both Chia seeds and Ginger have been shown in some studies to help suppress appetite. Feeling fuller for longer may lead to reduced calorie intake, which can contribute to weight loss, including fat loss in the belly area.
There is no RDA for chia seeds. Still, they can be safely eaten in amounts of 50 grams daily, which is about five tablespoons. Two tablespoons provide all of the nutritional benefits listed above. Soaked chia seeds have a gel-like texture.
Chia pudding is high in protein, full of omega-3s, packed with fiber and helps keep you full and satisfied all day long. It's also meal-prep friendly which makes it all that much better for busy moms and professionals.
When it comes to soaking chia seeds, it is best to leave them to soak overnight, so they can absorb as much water as possible. This ability to absorb water is why chia seeds are so great for a diet, as they help you feel full for longer!
Consuming chia seeds before bed, especially in a form like chia pudding, can help regulate blood sugar levels and keep you feeling full overnight, which may aid in better sleep and weight management.
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