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

FAQs

How long to soak oats to 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).

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. Adding toppings of your choice and there you have your overnight oats!

If you soak your oats overnight at room temperature (do not put them in the fridge!) between 7-15hrs it allows the natural enzymes and other helpful organisms to begin fermenting the grain and this will neutralise a large portion of the phytic acid.

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.

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.

Cooking methods are also important. Pressure cooking is better than microwaving since pressure cooking can decrease levels of a type of protein known as a lectin.

Sprinkle the recommended amount or 1 cup of your DIY oatmeal under running water as the tub fills. Soak for about 10-15 minutes. After the bath, gently pat yourself dry so your skin still feels damp. Immediately apply a gentle, fragrance-free moisturizer.

Generally, overnight oats stored in the fridge are good for consumption within five days. It is like breakfast waiting for you! That's why you may rest from preparing breakfast for up to five days. Just prepare one Sunday night and you won't need to spend so much time preparing breakfast the whole week.

Add 1 cup oats to a large saucepan and top with 2 cups water (or, if making more or less, just make sure there is double the water as there are oats). Cover and soak for 6 hours or overnight (see notes for shortcuts). This will improve digestibility and also slightly speed cooking time.

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."

What happens to your stomach if you eat oatmeal every day? ›

"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.

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.

Once soaking time is completed, drain oat mixture in a fine-mesh strainer and gently rinse. Add drained oat mixture to a small saucepan. Add milk and bring to a gentle boil over medium-high heat.

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.

Hot or cold oatmeal might help prepare your body for sleep and keep you full throughout the night. Oats contain magnesium as well as melatonin, the sleep hormone. Consider making a batch of overnight oats with dried fruits and seeds for a simple nighttime snack option.

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.

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.

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.