Quick Soaked Oats (2024)

FAQs

How long do you need to soak quick oats? ›

Forget Overnight Oats

Just mix the ingredients and go about your business. The longer you let the mixture soak, the creamier it will be. But, I prefer the chewy texture and flavor of a quick five to ten-minute soak.

By soaking your oats you neutralize the phytic acid. This soaking allows the beneficial enzymes to work and increases the number of vitamins and minerals present that your body will absorb. On the plus side, the process of rolling oats removes at least part of the bran, where a large portion of the phytic acid resides.

Lectins are reduced by cooking and further reduced by soaking and then cooking. Soaking is simple to do, place the desired amount of oatmeal into a cooking pot 10-12 hours before you plan on preparing the oatmeal. Cover it with water, and add a little lemon juice or vinegar to reduce phytic acid (another gut irritant).

Improved Digestibility:Soaking oats helps break down phytic acid, an antinutrient found in oats. Phytic acid can bind to minerals, making them less absorbable. Soaking helps neutralize phytic acid, enhancing mineral absorption and improving overall digestibility.

Exactly How to Make Better Oatmeal

The pre-soak trick is flexible. “The ratio I've personally landed on is a 1:1 ratio of rolled oats to water, soaked in a pot at room temperature for at least 30 minutes or up to 2 hours,” Firkser says.

So, all you will need to add any of the above-mentioned ingredients to your dish and it will be ready to eat even if you eat it after 2 hours. For improved digestion, it is still recommended to wait the full 12 hours before consuming soaked oats.

Being uncooked, the availability of nutrients in overnight oats is higher as compared to the cooked ones. Overnight oats help with digestion due to the way they are "soaked" rather "uncooked." The soaking breaks down the starches that allow you to digest the oats easily.

Whole oat groats (hulled but otherwise unprocessed oats) can be eaten after soaking overnight in either milk or water. They have a nice chewy texture and a nutty flavour. So it would follow that processed oats - rolled or steel-cut - would be easier to digest, and therefore wouldn't need cooking either.

Yes, you can eat raw rolled or steel cut oats. Raw oats are often a main ingredient in muesli. I prefer toasted oats such as done for a classic granola. Raw oats contain phytic acid, which can bind to minerals in the digestive tract and prevent their absorption.

Did you know that oats in oatmeal are packed with lectins which poke holes in your gut lining and can lead to health issues in the future, according to Dr. Gundry. One great way to avoid this is by using sorghum in your breakfast bowl rather than oats.

How long to soak oats to reduce phytic acid? ›

The main method is to soak the oats 12 hours or overnight in water. Using the same ratio of water to oats as you normally would to cook them. Soaking activates an enzyme in the oats called phytase that naturally breaks down phytic acid.

The intensity of heat while cooking is the contributing factor, lower the heat better the nutrient availability. When you soak the oats overnight, it's almost like you're cooking them, but the process is much longer and slower, and it's done without heat. Hence, it is more nutrient rich than cooked version.

Fresh fruit will add fiber, vitamins, minerals and some sweetness to your oatmeal. Fruit's fat-soluble vitamins like A, E and K will best absorb if you add in a fat source like nuts, which will also add extra fiber and protein.

Cooking, especially with wet high-heat methods like boiling or stewing, or soaking in water for several hours, can inactivate most lectins. [6] Lectins are water-soluble and typically found on the outer surface of a food, so exposure to water removes them.

If you soak your oats overnight at room temperature (do not put them in the fridge!) between 7-15hrs it allows the natural enzymes and other helpful organisms to begin fermenting the grain and this will neutralise a large portion of the phytic acid.

But if you know you're having oats the next day, the best way to get dreamy oats is by soaking them overnight in cool water. Soaking not only softens the oats, but it also makes them more tender, quicker to cook, and easier to digest.

Oats are incredible nutritious and make for a great breakfast or snack! The best part about soaked oats is that you don't necessarily need to make them hours ahead of time. With smaller ground oats, the mixture only needs 10-20 minutes of soaking.

TBH, I never remember to do this the night before. So, I usually throw it all in a bowl or mason jar once I come back upstairs after the kid is on the bus. It doesn't need to set overnight—more like 15 mins. So, I come up, put it together, throw it in the fridge and get to work.

Prepare the oats by adding all of the ingredients to a bowl or jar and stir well. Cover the oats and leave to rest in the fridge for 1-2 hours. You can also leave the oats to soak overnight.