Why Soak your Oats? (2024)

FAQs

Why Soak your Oats? ›

As noted, when phytic acid remains in oats, it impacts the body's capacity to absorb all the healthy minerals and nutrients present. Soaking oats removes this phytic acid, improving digestion and allowing your body to absorb the fibre, vitamins, minerals, and other intrinsic nutrients that are otherwise impacted.

When you soak oats, it's almost like you're cooking them without heat. Soaking helps the starches break down and reduces the natural phytic acid, which may help your body utilize the oats' nutrients much more efficiently. Overnight oats are healthier for your gut.

Though raw oats are safe to eat, it's recommended to soak them in water, juice, milk, or a nondairy milk alternative to avoid some unwanted side effects. Eating dry raw oats could lead them to build up in your stomach or intestines, resulting in indigestion or constipation.

Unfortunately oats are so low in phytase (the enzyme that helps to break down phytates), that soaking them in warm water mixed with an acid medium is not enough to adequately break down the large amount of anti-nutrients that naturally occur.

Waiting overnight allows the oats and chia seeds to fully hydrate and soften the oatmeal. We recommend waiting four to five hours for the best experience, but some customers do enjoy eating it immediately for a more textured, chewy oatmeal.

It may contribute to mineral deficiencies over time, but this is rarely a concern for people who eat well-balanced diets. Phytic acid is a unique natural substance found in plant seeds. It has received considerable attention due to its effects on mineral absorption.

It can neutralise the mineral-stealing phytic acid, meaning that when you consume the oats, you're maximising your ability to absorb minerals.

This process involves soaking the oats in liquid , such as water or milk , for a period of time before consuming them . The recommended time for soaking oats is typically between 8 - 12 hours , although some sources suggest soaking for as little as 20 minutes .

Along with these positive benefits, research shows this popular breakfast can even support weight-loss and weight-management efforts. According to a 2021 review published in Foods, oat beta-glucan has positive effects on hyperglycemia, lowering blood lipid levels and reducing weight.

Enjoy the oatmeal chilled in the morning. Season oatmeal with a touch of maple syrup, cinnamon or ginger, and fresh fruit. Add nut or seed butter for healthy fat and plant protein. Stir in finely chopped or shredded vegetables.

What are the disadvantages of eating oats every day? ›

Oats are a good source of carbohydrates and overeating may lead to an increase in your weight. As it is bland in nature, overconsuming oats may lead to an increase in sugar intake. Opting for an oats-only diet may deprive your body of getting nourishment from other healthy food sources.

Gently rinsing soaked oats not only helps them to be less “pasty” in texture, but also helps to reduce any sour flavor that may develop as a result of the soaking process.

Oats can cause gas and bloating. To minimize side effects, start with a low dose and increase slowly to the desired amount. Your body will get used to oat bran and the side effects will likely go away. When applied to the skin: Lotion containing oat extract is possibly safe to use on the skin.

Whole grains are rich in fiber and will help to cleanse the colon. Oats, oatmeal, brown rice, and quinoa are all great sources. Try to incorporate 3 – 5 servings per day into your meals. Broccoli, cauliflower, kale, and most leafy greens are fiber-dense and are always healthy choices.

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. Overnight oats contain increased resistant starch.

All grains contain something called “phytic acid”—or phytates—in the outer layer or bran, and oats contain more phytates than almost any other grain. If you soak your oats overnight at room temperature (do not put them in the fridge!)

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.

As Best points out, "some of the worst ingredients that are mistakenly added to healthy overnight oat recipes include chocolate sauce, sugar, syrup, and dried fruit."

Phytic acid inhibits the absorption of calcium, magnesium, zinc, iron, and other trace elements in humans and animals (Shi et al., 2018).

This means that it blocks the ability of certain enzymes that we need in order to digest our food, including pepsin and trypsin (which help us digest protein), and amylase (which breaks down starch). Because of this, high-phytate diets can result in mineral deficiencies.

How to disable oatmeal phytic acid? ›

So, you may want to consider adding a complement grain or yeast to further reduce the level of phytic acid. Simply add ground rye, wheat, spelt, or buckwheat to the oatmeal at the beginning of the soaking process. Using a ratio of 10 percent complement to 90 oats.

Soaking not only softens the oats, but it also makes them more tender, quicker to cook, and easier to digest. In a side-by-side comparison, we found that unsoaked oats lacked that fluffy, creamy texture soaked oats provide. So, from here on out, we'll be soaking. Once they're soaked, it's time to cook.

The best way to prepare your rolled oats is to soak them overnight in enough water to cover them (allow half a cup of oats per person). You could add some almonds to pre-soak with the oats. Soaking grains and nuts makes them easier to digest.

Some people also use this water to make fermented foods such as sourdough bread or kefir. However, it is important to note that the water, in which the grains were soaked, may contain bacteria or other contaminants, so it should be used with caution.”

When combined with milk or yoghurt, overnight oats can be a source of protein, which is essential for muscle repair and overall body function. The fibre and nutrients in oats are associated with a reduced risk of heart disease. They can help lower bad LDL cholesterol levels and promote cardiovascular health.

The process is simple really. All we need to do is soak the whole grains overnight at room temperature, or even warmer, and cook after soaking. It helps tremendously if, during the soak, you add an acid starter like liquid whey, kefir, yogurt, or even lemon juice.

The benefits of overnight oatmeal

As discussed in the previous section, the soaking and temperature make it retain nutrients better. Overnight oats retain its fiber content better, keeping you full and energetic for a long period. People aiming at weight management can draw many benefits from this aspect of oatmeal.

If not refrigerated and left at room temperature, bacteria can start to grow in cooked oatmeal, which is a concern for food safety. As such, any cooked oatmeal left outside of the fridge for 2 or more hours should be considered as expired, and consequently, put in the trash.