If you're looking for an easy and healthy breakfast, you might be tempted to make some overnight oats at home, but how many syns do these kinds of oats have? Are they high in syns?
Overnight oats have varying syns according to the ingredients they are mixed with, on average, you can expect them to have around 12.5 syns a serving, making them high in syns, but you can cut down the syns by making them at home and using the oats as your healthy extra B.
In our syn guide below, we will take you through why overnight oats can be high in syns, how to make them SW-friendly, some syn values them and our best recipes for making overnight oats the SW-friendly way at home.
At 12.5 syns a serving, overnight oats are high in syns, using the majority of your daily syn allowance when brought from cafes or the supermarket for example.
These oats get their high syn value mainly from the added ingredients and sugar, for example, Quakers overnight oats can have up to 6g of fat and 15g of sugar.
To make overnight oats more slimming world friendly you can use up to 40g of oats as your healthy extra B and the milk as your healthy extra A dairy allowance. Toppings such as berries can keep the porridge syn free and add sweetness/flavour.
Overnight oats are typically made at home by soaking the oats overnight in the fridge, however, you can buy supermarket pre-made versions for half the effort, this also gives you a good idea of the syns in overnight oats.
We've listed some syn values for this kind of breakfast down below.
If you are interested in making your SW-friendly overnight oats at home to save syns, we've got four great recipes for you to check out below for a healthy low-syn breakfast that are all syn-free!
Overall, overnight oats can be very high in syns when purchased from a cafe or supermarket due to the added sugar and flavourings, to keep overnight oats a syn friendly breakfast, we suggest making them at home by using the oats as your healthy extra B and milk as your healthy extra A.
Syn values are calculated using a formula based on calories, saturated fat and sugar content per serving. They’re not the same as calories — a product can be low in calories but higher in syns if it’s high in sugar or fat. Always check the official Slimming World app for the most accurate and up-to-date syn values.
Yes. When manufacturers reformulate their products, the syn value can go up or down. This is why we recommend double-checking with the Slimming World app or your consultant, especially if a product’s packaging has changed recently.
Most Slimming World members work with 5 to 15 syns per day. Your consultant will advise on the right amount for you. The key is to use your syns on the things you enjoy most — whether that’s a chocolate bar, a glass of wine, or a packet of crisps.
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Hi, so glad came across your page, loved reading your ideas. A question for you, do I count chia seeds as syns if mixed into my overnight oats or yoghurt or are they free?
Angie