Soaked Oatmeal Basics :: Plus 6 Different Recipes! (2024)

FAQs

Does soaking oats remove lectins? ›

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).

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.

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 .

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!)

Soaked oats improve oat digestibility and allow nutrients in the grain to be more easily absorbed by your body.

Can I use water instead of milk in overnight oats? Yes, but the results may be pretty bland in flavor. Milk adds a creaminess as well. But water will work if you prefer to use it in place of a milk option.

We recommend storing overnight oats in the refrigerator in airtight containers for up to five days. That means if you're meal-prepping on Sunday, you can make a work week's worth of overnight oats and not have to think about breakfast again until Saturday.

Again, overnight oats can stay five days in the fridge. But if you like them chewy, just let them stay there for three days. So, to meal prep breakfast for the seven days of the week, follow these easy tips: Make overnight oats in two portions and two jars.

Dietitians agree that raw oats are generally safe to consume after they've been processed post-harvest. From savory meals to drool-worthy desserts, oats are a nutritious whole grain that can be incorporated into your diet in countless ways. Explore the endless possibilities of oats, both raw or cooked.

What to do after soaking oats? ›

So, from here on out, we'll be soaking. Once they're soaked, it's time to cook. Simply bring oats to a low boil. Then reduce heat, cover, and simmer until tender.

When eating such foods, you may consider trying over-the-counter gas relief medicines (Beano), which may help breakdown the non-absorbable carbohydrates found in these foods. Walking, jogging, calisthenics and other exercise help to stimulate the passage of gas through the digestive tract.

If you don't add enough liquid, your oats will be dry and clumpy in the morning, making them less enjoyable to eat. Make sure to add enough milk or yogurt to fully cover your oats and give them a creamy consistency.

Oat groats are the oat grains in their rawest state—essentially the whole, intact kernel. Groats should be cooked, as they are more easily digestible if you do so. Because they're so unprocessed, they take the most cook time to soften. To speed things along, soak them overnight before you plan to cook with them.

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. An example is dried beans.

When oats are soaked overnight, they contain less anti-nutrients including lectins, phytic acid, and enzyme inhibitors. All whole grains naturally contain these anti-nutrients, and soaking grains overnight was a common practice among our early ancestors.

Active lectins are what's found in raw plants. But boiling, baking, pressure-cooking and soaking can deactivate those lectins, so they're not going to have the same effect as they would if you ate them raw. Fermentation, sprouting and removing peels and seeds can also reduce the amount of active lectin in plant foods.

With their high content of both soluble and insoluble fiber, oats keep your digestive system functioning. They also act as a natural diuretic, flushing out excess toxins through the kidneys and colon.