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

FAQs

How long should you soak oats before eating? ›

Cover and soak for 6 hours or overnight (see notes for shortcuts). This will improve digestibility and also slightly speed cooking time. It also yields fluffier, creamier oats! The following day (or 6 hours later), add a pinch of salt and bring to bubbling boil over high heat.

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).

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.

Greek yogurt: Not only does Greek yogurt make overnight oats more filling, but it also gives the oats a super-creamy texture.

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.

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.

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.

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."

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.

Your Gut Bacteria Will Thrive

Oatmeal is also a prebiotic food, which feeds the good bacteria in your gut. Maintaining healthy gut bacteria—also known as your gut microbiome—will benefit your body's immune system, improve your mood and digestion, and help to ward off diseases.

Should you soak oats in fridge or room temperature? ›

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!)

Method #1 – Overnight Soaking Method: Similar to how I did in this recipe, soak it in hot (recently boiled) water overnight and then heat it up in the morning using a little bit more liquid.

Whatever you do, steer clear of the worst offenders: dried fruit with added sugars, like Craisins or dried pineapple. "These are almost always made with added sugar, if not also an artificial sweetener, says Pennsylvania-based RD Gina Consalvo. "Always choose a fresh fruit instead." Need hard proof?

Yogurt: Greek yogurt lends richness, flavor, and lots of protein to help you take on the day.

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.

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.

That soaking process allows the oats to absorb the liquid and soften them enough to eat uncooked. You only need to let the oats soak and rest in the fridge for 2 hours. But, it's ideal if you soak it overnight…hence the name overnight oats!

“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.

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.