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

FAQs

Do you need to rinse oats after soaking? ›

Make sure that you are rinsing them well. People tend to skip this step, but from my personal experience, I find rinsing them well omits this. It also helps in washing away the sticky starch that can make oats gummy. Try using lemon juice or apple cider vinegar as the acidic medium instead of the kefir or yogurts.

Soaking oatmeal overnight does a few things for you, You wind up with a creamy consistency that is wonderful to eat. If you want it less creamy all you have to do is add less water. The gut-friendly part comes in due to the reduction of lectins.

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!)

Oatmeal, or porridge, is a wonderful way to start the day. And soaking your oats the night before you cook them can make the breakfast you consume tastier, easier to digest and more nutritious.

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.

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.

The Problem With Lectins

The most publicized accounts report severe reactions in people eating even small amounts of raw or undercooked kidney beans. They contain phytohaemagglutinin, a type of lectin that can cause red blood cells to clump together. It can also produce nausea, vomiting, stomach upset, and diarrhea.

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.

Another mistake people make is not adding enough liquid to their overnight oats. 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.

How long do oats last once soaked? ›

Most food safety resources confirmed that oats rarely go bad before you've finished the container. They will stay fresh if kept in an airtight container in a cool, dry place for at least 12 months once the container has been opened.

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.

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

Soak the oats: Soaking oats in water for several hours before cooking can help reduce the levels of phytate and lectin. The water should be changed several times during the soaking process to help remove the compounds. Sprout the oats: Sprouting the oats can also help reduce the levels of phytate and lectin.

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.

A bowl of soaked oats in the morning will support you in feeling full and satisfied. According to research, people who eat porridge for breakfast feel fuller for longer and consume fewer calories at lunch. Soaked oats improve oat digestibility and allow nutrients in the grain to be more easily absorbed by your body.

When finished soaking, rinse the oats with water. Bring 1 cup of fresh water and sea salt to boil in a pot.

Allow your oats to soak for at least twelve hours before serving. The longer your oats can soak, the more flavor they will absorb. Avoid keeping prepared oatmeal in the fridge for any longer than 5-7 days. Freezing is not recommended.

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.