Soaking oats in apple cider vinegar helps to breakdown the phytic acid within the oats. This dilutes the antinutrient and improves overall digestion. If you are having a hard time digesting oats, then this meal prep idea may work for you.
Soaking not only softens the oats, but it also makes them more tender, quicker to cook, and easier to digest. In a side-by-side comparison, we found that unsoaked oats lacked that fluffy, creamy texture soaked oats provide. So, from here on out, we'll be soaking. Once they're soaked, it's time to cook.
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.
Phytase on the other hand is an enzyme also contained within the grain or nut to varying degrees and once activated serves to neutralize the phytic acid. Heating or cooking the oats reduces the phytic acid to some extent but it also kills off the phytase.
However, phytic acid is also labeled an antinutrient because humans lack the phytase enzyme needed to break it down. As it passes through the gut, phytic acid binds to minerals like iron, zinc, and calcium so they are not well-absorbed in the intestine.
Most recipes call for soaking overnight. You can also add an acidic ingredient, like lemon juice, vinegar, or sourdough starter, to the soak water to facilitate the release of phytase and the breakdown of phytic acid.
Phytic acid can be neutralized in as little as 7 hours when soaked in water with the addition of a small amount of an acidic medium such as vinegar or lemon juice.
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.
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.
Use hot water for soaking oats since its elevated temperature promotes the breakdown of phytic acid. Whole milk works well for cooking the porridge, and is the primary cooking liquid in many traditional recipes; however, you can use additional water or a non-dairy substitute such as coconut milk if you prefer.
Simply, the oats need to be soaked in liquid for the span of 7-8 hours, before consumption. You can use milk, water, almond or coconut milk or even curd. Once they have been left overnight, they can be served the next morning with a variety of fruits and nuts.
The intensity of heat while cooking is the contributing factor, lower the heat better the nutrient availability. 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.
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.
Heating foods can destroy small amounts of phytic acid. (Note: heat can also destroy phytase and vitamin C.)
Eating a well balanced diet that includes foods rich in calcium is an important way to keep bones healthy. In this activity, vinegar, an acid, will slowly dissolve the calcium in the bones, making the bones weak.
Phytic acid is naturally found in the following foods: Grains: Such as whole wheat, oats, and rice. Legumes: Such as black beans, pinto beans, kidney beans, soy beans, peanuts, and lentils. Nuts and seeds: Such as walnuts, pine nuts, almonds, and sesame seeds.
Although there is some newer conflicting research suggesting cultured dairy products such as milk kefir, buttermilk and yogurt may result in less phytic acid reduction than previously reported, which has led many to use whey as their primary acid medium of choice.
[i] Grains low in phytase include corn, millet, oats and brown rice.
Phytic acid delays postprandial glucose absorption, reduces the bioavailability of toxic heavy metals such as cadmium and lead, and exhibits antioxidant activity by chelating iron and copper.
Coffee beans contain a modest amount of this kind of acid along with a range of other acids but grains and beans are the main source of this acid. Phytic acid is broken down by a corresponding enzyme, phytase, which releases phosphorus and can support a range of healthy processes in the body.
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.
✅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.