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

FAQs

Are soaked oats better than cooked? ›

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.

To prepare overnight oats, simply put porridge oats in a container, fill them with water, your choice of milk or yoghurt, and place them in the fridge. Remember to always soak the oats for at least 12 hours, but 24 hours is better.

When soaked overnight, the starch present in the oats is naturally broken down and more nutrients are absorbed by the oats through the period of soaking, the acid present in the oats also breaks down overnight and this results in better digestion. Due to its soggy texture, it is much easier to consume in the morning.

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).

it's a common practice for people to rinse oats before cooking them. Rinsing helps remove excess starch and any potential debris. Some people prefer the creamier texture that results from not rinsing, while others rinse to achieve a lighter texture. It ultimately depends on personal preference.

Should you eat uncooked Quaker Oats? Yes you can eat uncooked Quaker Oats. Some people like to blend raw oats and add it in their shake for extra carbohydrates. Its easy and convenient way to get extra calories and there is no cooking involved too.

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!)

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.

Heating or cooking the oats reduces the phytic acid to some extent but it also kills off the phytase.

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."

Why I stopped eating oatmeal? ›

Oats, despite being a complex carbohydrate, can cause rapid spikes in blood sugar levels, especially when consumed in large quantities. This can be a concern for individuals with diabetes or those aiming to regulate their blood sugar levels.

"Oats contain a special type of soluble fiber called beta-glucan," says Michalczyk. "Beta-glucan forms a gel-like consistency in the gut and helps to keep things moving in your digestive tract and keep you regular." This helps with bulking up your stool, making it easier for your bowel movement later.

Eggs are not full of lectins. Chickens raised on pasture and not fed grains or soy produce eggs that contain little to no lectins. How do lectins work? Lectins are proteins found in plants that can bind to carbohydrates.

It's normal if your overnight oats are slightly slimy. Oats become “slimy” when they sit overnight because the starches in the oats release liquid over time. To avoid unappetizing, slimy oatmeal, stick to the 1:1 ratio.

Prior research with oats has shown that bitterness and associated off-flavours are linked to the accumulation of free fatty acids, their volatile oxidation products, and possibly amino acids and certain phenols.

In fact, soaking oats can help increase their digestibility and make them more nutritious by activating enzymes that break down the grains' phytic acid and enzyme inhibitors. This can make the oats easier to digest and help your body absorb more of their nutrients.

Overnight oats are raw oats that have been soaked overnight in liquid: popular choices include almond milk, hemp milk, coconut milk or Greek yogurt. While old fashioned oats are the most common type to use, you can also use steel cut oats, quick oats, or whatever else you have on hand.

Resistant starch is a type of fiber that acts as a prebiotic, feeding the beneficial bacteria in the gut and supporting a healthy digestive system. Additionally, overnight oats retain more of their natural nutrients since they are not exposed to high heat during the cooking process.

Making oatmeal a regular part of your menu can potentially lower your disease risk, help your gut health thrive, make bowel movements easier and keep you feeling fuller for longer. If you're ready to start your morning with a bowl of oats, try our Cinnamon-Roll Overnight Oats.