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

FAQs

Does soaking oats overnight 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).

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!)

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.

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.

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.

Overnight oats usually contain more calories than traditional oats, which is not ideal for individuals following a low-calorie diet or looking to cut back on calorie-rich foods. Note: Eating raw oats is generally safe, but may cause digestive issues or increase the risk of foodborne illness.

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.

We shouldn't be soaking our overnight oats in the refrigerator, we should be soaking them with warm water, at room temperature—or even warmer. And would you believe that cooking the oats afterwards actually makes them even MORE nutritious.

Or if you can't handle dairy then lemon, coconut enzymes or apple cider vinegar will do the same thing. 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.

What is the secret to overnight oats? ›

Add Twice as Much Milk as Oats

Whether you prefer whole milk, rice milk or coconut milk, you can use it. Just make sure to add twice as much milk as oats. Note: You can also use whey, buttermilk or thinned yogurt for a tangier flavor.

The Best Oats for Overnight Oats: Old-fashioned oats, also known as rolled oats, become tender and creamy when soaked. Quick-cooking oats, which are smaller, can end up pasty and steel-cut oats, which are sturdier, stay quite firm even after soaking.

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.

Once they're soaked, it's time to cook. Simply bring oats to a low boil. Then reduce heat, cover, and simmer until tender. Lastly, add in your sweetener of choice, along with cinnamon and flaxseed.

Phytic acid can be neutralized in as little as 7 hours when soaked in water with the addition of a small amount of an acidic medium such as vinegar or lemon juice. Soaking also helps to break down gluten, a hard-to-digest protein found in grains such as wheat, spelt, rye and barley.

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.

Sprout seeds, grains, or legumes to decrease their lectin content. Lectins are mostly found in the seed coat. When you add water, the seed germinates, and the coat gets metabolized—along with the lectins. Generally, the longer the sprouting time, the more lectins are deactivated.

Minimizing exposure to lectins in dry red kidney beans

Soak (rehydrate) dry red kidney beans in a volume of water 2 to 3 times greater than the volume of beans for at least 5 hours. Discard the water used for soaking.

Overnight oats offer a range of health benefits, due to their rich fibre and protein content. They also contain a number of vitamins and minerals, some of which include manganese, phosphorus, magnesium, copper, iron and zinc. This makes overnight oats healthy for your gut, as well as for overall health and well-being.