Heating or cooking the oats reduces the phytic acid to some extent but it also kills off the phytase.
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.
There is no evidence that microwave cooking harms your health. There have been concerns that microwave cooking may result in the formation of toxic or harmful compounds that may harm your health. This notion has no supporting scientific evidence, and presently, it is completely safe to eat microwave-cooked food.
There are several preparation methods that allow us to successful reduce the amount of phytic acid in foods, including oats. Cooking is one of the easiest ways to reduce the about of phytic acid in oats, but that defeats the point of overnight oats.
Stovetop or microwave will not change the nutritional properties of oatmeal. Another option: If you have a slow cooker or an Instant Pot, make a larger batch, portion it out for the week, and reheat, says Hultin.
There's nothing wrong with microwaving porridge, especially if you are in a rush in the morning. Instant porridge is fine if you stay away from flavoured or sweetened versions. Even healthy-sounding flavours such as apple and blueberry generally contain added sugars.
1. Mix rolled oats, water, and milk in a bowl (use a large bowl to prevent spilling over when cooking). 2. Cook uncovered in the microwave on high power for 1 ½ minutes.
Oats contain phytic acid, which impairs the absorption of iron, zinc, calcium, and more1 , and blocks the production of digestive enzymes, making your oats much harder on your stomach. Reduction of phytic acid is just one reason that traditional cultures usually soak, sprout, or ferment their nuts, seeds, and grains.
For these reasons, many people opt to avoid cereal grains in their diet all together. Unfortunately "the bad" about oats are: Relatively high levels of phytates.
The healthiest way to eat oatmeal is cooked in milk with fresh fruit on top. The milk helps add extra protein and makes the oats creamy. The fruits add a delicious sweetness! You can also use almond milk or your favorite non-dairy milk.
Stovetop is my preferred method, as I find they are a little softer and less chewy. But the microwave is great in a pinch, or if you need a quick breakfast to take to work. The best part about oats is that they are so easy to customise. Try adding in a different combination of toppings everyday to mix things up.
Microwave. Combine water or milk, salt and oats in a medium microwave-safe bowl. Microwave on HIGH 1-1/2 to 2 minutes; stir before serving.
Phytase is the enzyme that neutralizes phytic acid and liberates the phosphorus. This enzyme co-exists in plant foods that contain phytic acid.
Fermentation and bread leavening (using yeast) can help to break down phytic acid due to the activation of native phytase enzymes, reducing the number of phosphate groups.
Soaking oats in any milk as overnight oats is thought to activate phytase (an enzyme that is present in oat) that breaks down phytic acid. Oats, however, have a very low level of phytase present in them. Fermenting oats with a rich probiotic source like milk kefir allows for high levels of phytase activity.
Phytates (phytic acid) in whole grains, seeds, legumes, some nuts—can decrease the absorption of iron, zinc, magnesium, and calcium. [2,3] Saponins in legumes, whole grains—can interfere with normal nutrient absorption. Tannins in tea, coffee, legumes—can decrease iron absorption.
However, if phytic acid-containing foods are a major part of your diet they can still prevent digestion and contribute to a leaky gut.
Soaking grains in an acid medium (such as apple cider vinegar) at very warm temperatures (for eg in the sourdough process) can also activate the enzyme phytase and greatly reduces or eliminates the phytic acid content.
✅Mineral deficiencies that may be caused by phytic acid in high plant matter diets are rarely a concern for those who also consume a diet that is balanced & high in digestive enzymes, probiotics & animal proteins (diary, meat, eggs.) Animal based foods don't have phytic acids.
On the other hand, eating foods rich in vitamin C, like leafy green vegetables or citrus fruits, can counteract phytate and increase iron absorption. And foods rich in vitamin A like sweet potatoes or berries can also help improve iron absorption.
Add rolled oats and water to an Anyday dish. Stir and spread oats in an even layer. Cook in the microwave uncovered for 3 minutes, stirring halfway through for even cooking.
Rolled oats - Also known as old-fashioned oats, rolled oats are the best for making microwave oatmeal. Oats are inherently vegan and can be made gluten free with certified gluten free rolled oats. Water - You can't go wrong using water to cook rolled oats in the microwave.
Because of their smaller size, quick oats have a greater surface area and can absorb liquid more quickly than rolled oats, thus cooking faster when preparing dishes like oatmeal or porridge. And because rolled oats are larger and thicker, they will take a bit longer to cook and/or absorb liquids.