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Soaking Oats

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soaking-oats97There is a hidden molecule that is floating in this bowl, do know what it is?  It is called phytic acid. (I don’t know why the Jaws theme song plays in my head when I look at the picture haha)  Phytic acid is found within the hulls of nuts, seeds and grains.  In-home food preparation techniques can reduce the phytic acid in all of these foods.  Simply cooking the food will reduce the phytic acid to some degree.  More effective methods are soaking them in an acid medium, lactic acid fermentation, and sprouting.  Apple cider vinegar works perfectly in this case.  I encourage you to learn more about soaking oats,  your digestive system will thank you!

Stated from Dr. Donna Gates:  for more reading ~ Phytic Acid and Body Ecology
It is always recommended that you soak any grains or grain-like seeds for a minimum of 8 hours. 24 hours is even better. Grains have phytic acid in them (as do nuts, beans and other seeds) that makes them difficult to break down in your digestive system. Since most people have weak digestive systems, eating grains without soaking them could cause symptoms of digestive upset. And as you are already learning, improper digestion leads to a toxic body.

Why is it important to soak oats?

Here’s an excerpt from Nourishing Traditions that explains why oats need to be soaked.

All grains contain phytic acid (an organic acid in which phosphorous is bound) in the outer layer or bran. Untreated phytic acid can combine with calcium, magnesium, copper, iron especially zinc in the intestinal track and block their absorption. This is why a diet high in unfermented whole grains may lead to serious mineral deficiencies and bone loss. The modern misguided practice of consuming large amounts of unprocessed bran often improves colon transit time at first but may lead to irritable bowel syndrome and, in the long-term, many other adverse effects. Soaking allows enzyme, lactobacilli and other helpful organisms to break down and neutralize phytic acid. As little as seven hours of soaking in warm acidulated water will neutralize a large portion of phytic acid in grains. The simple practice of soaking cracked or rolled cereal grains overnight will vastly improve their nutritional benefits.

The Basic Soak

soaking-oats-99Ingredients:

  • 1 cup raw, gluten-free oats (or groats if you are using them)
  • 2 cups warm water (room temp, and enough to cover and have room to swell)
  • 1 Tbsp acidic medium (coconut keifer, keifer, yogurt, buttermilk, lemon juice, apple cider vinegar)
  • If you can’t find raw oats, look for raw oat groats.  They look like rice grains.

Preparation:

  1. Soak for 8-24 hours (the longer the better)
  2. Drain and rinse real well.
  3. You can use soaked oats wet in recipes or you can dry them as indicated below.
  4. Tip: if you are experiencing a sour taste in the soaked oats here are a few things to try:
    • 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 the lemon juice or the apple cider vinegar as the acidic medium instead of the keifer or yogurts.  Again, rinse well.
    • Experiment with different brands of oats. I have found that different brands taste different.
    • Did you leave the oats soaking too long to were they started to ferment?
  5. To dehydrate, spread the oats out on the reflex sheet that comes with the dehydrator and dry at 115 degrees (F) for 4-8 hours or until dry.  Store in an airtight container in the fridge or freezer.
  6. To make oat flour from soaked oats, click (here)
  7. Looking for raw oats…  Blue Mountain Organics.

 

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82 thoughts on “Soaking Oats

  1. GEN says:

    Perhaps this explains why I’ve been ‘feeling my oats’

    Sorry kiddo, just couldn’t resist.

  2. Lori says:

    Thank you for the recent article. I have soaked the nuts and seeds in water over night, never heard of adding lemon juice or vinegar, interesting. Can you explain what those do? Wondering if it pulls the icky stuff out better? I soaked some buckwheat the other day and then rinsed for like 15 minutes to get rid of all the icky stuff that I hear will make you sick. I’ve been watching Dara Dubinet and that is what she said, it will make you very sick if you do not rinse until the water is clear.

    • amie-sue says:

      Good morning Lori,

      I will be releasing a post today that talks a bit more about soaking grains. Buckwheat is indeed important to rinse really well and it can a little time to do so. I am sure you have noticed the slimmy feeling in them as you do so….once you don’t feel that anymore, that is your cue that they are rinsed well. Same with oats, I rinse until the water runs clear. At first I was nervous that the flavor of the raw apple cider would stick to the oat and effect there flavor but I didn’t at all.

      Soaking the oats in lemon juice and/or raw apple cider vinegar is beneficial because the acidic liquids are more effective in reducing phytic acid. It is talked about that you can use yogurt and buttermilk because they are fermented with friendly bacteria that help break down the phytic acid enzymatically. So basically they activate the phytase enzyme in the grain to break down the phytic acid.

      Phytic acid is sometimes referred to as an “anti-nutrient.” They call it that because it has a tendency to bind to certain minerals and block their absorption in the small intestine. If you eat foods containing phytic acid, you’ll get much less calcium, iron, copper, and zinc from the foods that you eat at the same meal than you would if there were no phytic acid present.

      Does that help Lori? :) Have a great day! amie sue

  3. johnna says:

    Thank you for your post today….I’m very new to making an effort in – incorporating “RAW” food into my diet and I’ve often wondered why the soaking process of oats was pretty much the “norm” in the raw food world. I’ve done it and I do like to eat them soaked and uncooked … although I’ve never seen the addition of lemon juice or applecider vinegar, so that is a new one for me. I’ll try it next time and see if I notice a difference :-).

    • amie-sue says:

      Hi Johnna,
      Thank you for commenting. I would love to hear if you do notice a digestive difference over time by adding in this step. Gosh, anything I can do to help my poor digestive system, the better. :) Many blessing and have a great day! amie sue

  4. Annie says:

    Hi Amie Sue…
    Do you recommend gluten free oats for even those without any known gluten issues? I have had a big bag of organic oats in my freezer for months, and would love to make your Walnut Banana Bread granola. What do you think?

    • amie-sue says:

      Hi Annie,

      You are welcome to use the oats that you have on hand Annie, it won’t effect the flavor. Gluten is becoming such a large epidemic that I lean towards omitting it from my recipes, not to mention that my husband can’t eat gluten and I don’t eat it either. I would continue to use the soaking method though to break down the phytic acids in them. Also, I am pretty sure that your oats are not raw, but again if that isn’t a strong issue, you will be fine. :) Does that help? Blessings Annie, amie sue

  5. LePeep says:

    Hi new here & 23 days into Raw / Vegan. Question about Oats & Oat Flour ingredients I see on the site. This page says it’s important to soak your oats… while other recipes call for *oat Flour… like http://nouveauraw.com/specialty-sweet-treats/double-chocolate-doughnuts/ or http://nouveauraw.com/breads-wraps/honey-oat-bread-winner/
    Those recipes call for oat flour which you grind to a flour. So my question since I am new to this….
    Do you still need to soak the oats if you are making oat flour? And if so.. then what?

    Also, can you use the kind of oats you would normally use (if I were still cooking, as I still have oats left over from the days of boiling haha) for oatmeal … or do you need to use oat groats?

    Just a lot to take in, and I get easily confused sometimes with all the new processes. By the way, I Just found your site this morning & have a few recipes I am eager to try (the two links above) as well as … well… a TON of other things. Everything looks so Yummy!

    thanks in advance & looking forward.

    • amie-sue says:

      Good afternoon LePeep.
      Thank you for checking out the site and for asking the above questions. They are great ones and I encourage them. :) I will do my best to answer them.

      So, for the first question…Do you still need to soak the oats if you are making oat flour? And if so.. then what? My answer to this is yes. IF you want to do what you can to remove most of the phytic acid, which in returns takes less of a burden on your digestive system, I recommend getting into the habit of soaking your oats. In order to do this you want to soak the oats as indicated, squeeze as much of the water out of the oats after rinsing them really well, spread them out on the non-stick teflex sheet that comes with your dehydrator and dry on 105 degrees until completely dry. Once dry, you can grind to a flour. I realize that is a lengthy step to make. I recommend that should you chose to do this step to do a bunch up at one time so you have your dried oats ready to go on a whim. I would wait to grind them until you need the flour to make your recipe. Did that all make sense?

      Next question: can you use the kind of oats you would normally use (if I were still cooking, as I still have oats left over from the days of boiling haha) for oatmeal … or do you need to use oat groats? Answer: yes, LaPeep, you can use up the oats that you already have on hand. It won’t effect the taste.

      As I shared in the posting about the reasons for soaking your oats, using raw oats, and using gluten free oats….is really all up to you. Maybe those factors are not really strong issues for you at this time. They can be goals to work towards as you venture into raw. If this way of eating is fairly new to you, don’t over whelm yourself, just start to make the best choices that you can today. Maybe tomorrow, next week or next month, you move to the next level of things and so forth. In the meantime you are still learning how to prepare raw foods, different techniques and introducing new foods into your diet. Take is slow and easy so you can enjoy the journey!

      Does this help LaPeep? If you have anymore questions, please don’t hesitate to ask. I am here to help support you! Blessings, amie sue

  6. adrienne says:

    Hi,

    I have been taking a particular brand of rolled organic oats and the packaging states that their oats are superior to other brands because they have not been washed in order to retain their beta-glucan component. So my questions are –

    1. would soaking and draining the oats of the liquid in which they have been soaked remove the beta-glucan?

    2. can i cook the oats in the liquid in which they have been soaked?

    Interestingly, none of the brands of rolled oats available in supermarkets in my country come with instructions to pre-soak the oats prior to cooking.

    I am taking oats for cholesterol-lowering purposes. Your insights on this issue would be appreciated.

    Thank you.
    Adrienne

    • amie-sue says:

      Adrienne,

      I am about to head out the door but when I get home later, I will work on these great questions. Have a happy day! amie sue

      • amie-sue says:

        Well Adrienne,
        I am struggling with finding the right answer for you. I have been reading about Beta-glucan and “studies” do show the positive effect it has on cleaning up high cholesterol levels. But no where does it talk about what happens if you soak the oats, as to whether or not you loose that benefit. I do however, find a lot of information that backs up soaking grains / oats to remove the phytic acid to aid in digestion. I have sent off an email to a source that I find reliable to see what they say about it. I am not a dietician or a scientist so until we can find more clear answers, do what feels right for your body. If you feel you are digesting the oats as you have been preparing then continue to do. When it comes to stuff like this, I think it is very important for each and every one of us to look at our bodies and to try things out. There are so many variables within each individual, (health issues, strong or weak digestive fire and so forth) that what works for one, doesn’t always work for another.

        I myself struggle with oats on a whole. But I do notice that when I do have them and soak them, I feel better than if I don’t. I will keep you posted when I hear back from this doctor. Have a blessed day, amie sue

        • adrienne says:

          Hi amie sue,

          Thank you for the reply.

          You are right in that there appears to be little to no publicly available information as to whether the soaking and rinsing process will remove the beta glucan. I have spent hours googling the net to no avail which is why I posed my question here.

          I shall keep on checking your site for any further information that may be forthcoming.

          Regards
          Adrienne

          • amie-sue says:

            Well Adrienne,
            I got an email back from my source, Body Ecology, they don’t recommend oats on their “diet plan” so they couldn’t comment. Back to the drawing board. I am not sure if I will be able to get an exact answer to this question so my comment would be to do what feels right for your body. If you are digesting the oats just fine without soaking and it is helping your clolesterol levels stay in check…continue to do what is best for you. If I find out anything further, I will keep you posted! amie sue

          • Sharon says:

            Hi Amie Sue,

            Loving your site…beautiful raw food. I couldn’t help see this post…I am a “scientist” and although there seems to be no specifics about soaking oats and removing or destruction of beta glucans, I look at it this way…the beta glucan is the soluble fiber found in oats which is shown to be an immune stimulant and also has a cholesterol lowering benefit. My experience and knowledge leads me to believe this can become less of a concern on a raw diet because there are so many other ways to get soluble fiber eating this way. There is also less irritants to the GI tract, therefore, less immune response that needs to be stimulated. Lots of people have cholesterol levels that normalize on a raw diet and I believe this to be part of the equation…not necessarily because of beta glucan. Refined carbohydrates, high glycemic foods and lack of good fats are the reason for elevated cholesterol levels which are produced at the level of the liver….oh, I could go on. Thank you for your contribution to the health of my patients by providing such a wonderful site for them to go to as I push them to change their eating, to change their health. You are part of my team.

            Sharon

            • amie-sue says:

              Awesome Sharon! Thank you so much for offering up your knowledge. I appreciate your support and aid. Have a blessed day, amie sue

  7. susan says:

    Hi,
    Do you use apple cider vinegar and/or lemon juice when soaking seeds too? and nuts? Thank you!

  8. bella says:

    I, too, have spent literally hours googling the soaking of grains, whole oat groats vs. rolled, sprouting, cooking, etc., and get so confused. My biggest revelation has to do with how few sites mention draining grains vs. not draining. Doesn’t draining wash away B vitamins? Should you drain and rinse groats but NOT, perhaps, rolled oats? Are groats prone to rancidity? (Some sites say steaming and rolling kills enzymes that, while otherwise beneficial, will make the fats go rancid and therefore is sort of a necessary evil). So confusing!

    • Taha says:

      Great question! Having the same dillema here. I ferment/soak my rolled oats overnight and cook them in the same water in wich they have been soaked/fermented. From what I have read is that when the enzyme phytase gets activated it neutralizes the phytic acid. So the water in wich it has been soaked/fermented doesn´t contain the phytic acid that binds to minerals because it has been neutralized and not been dragged out of the oats into the water. At least thats how I understand it.

      What are your thoughts

  9. Alicia says:

    Hi, do I soak the oats with a lid on them or no lid? Thanks for the help!!!

    • amie-sue says:

      Hi Alicia, I tend to just throw a kitchen towel over the top of the bowl/container that I use to soak them i.

      • Alicia says:

        Thank you for this fast reply. Your site is great!!! I will tell all my nutty friends about it. Btw, I am currently soaking a ground up mixture of quinoa, lentils, popcorn, and groat oats. I am soaking a cup of it with a cup of water and 2 TB of coconut Kiefer. I cook it tomorrow and see how it goes. :)

        • amie-sue says:

          Sounds like an interesting combo to soak…. popcorn? Keep me posted how it goes. :)

          • Alicia says:

            yea it’s grounded up. It’s a recipe from the green smoothie girl http://www.greensmoothiegirl.com I’ll let you know.

          • Alicia says:

            I thought it turned out well! This the orginal recipe Robyn posted: Breakfast Cereal Mix:

            1 Cup Kamut

            1 Cup Millet

            1 Cup Brown Rice

            1 Cup Oat Groats

            2 Cups lentils

            1 Cup popcorn

            Mix together and put in blendtec until coarsely ground. Store in Fridge.

            Breakfast Cereal Recipe:

            1 cup breakfast cereal

            2 cups water -divided

            2 TB Kiefir (or whey, buttermilk or yogurt)

            1/4 tsp sea salt

            2 TB honey

            Optional: dried fruit, shredded coconut, ground flaxseed

            Mix cereal mix with one cup of water and kiefer and let sit overnight or perferably up to 24 hours. In the morning bring a cup of water to boil. Then add soaked cereal, dried fruit, honey, salt and simmer five minutes, stirring often to avoid lumps. Sprinkle with shredded coconut and ground flaxseed. Add milk or coconut oil or for a treat serve with cream and berries.

            I can’t have Kamut or honey so I made mine a little different. Btw, I wish I could visit you and be your guinea pig for your new recipes. :) I have a lot of learning to do. Before I knew I had Chronic Lyme Disease, I tried to heal my body with food. Wish I had more energy to dive into. Maybe one day soon. :) Thanks for your help,

            Alicia

  10. Anita says:

    Hi,
    We use raw oats for making a cereal, and haven’t soaked the oats before, I guess my concern with soaking is that it will make them mushy even after dehydrating which would defeat the purpose when making cereal

    • amie-sue says:

      Hi Anita,
      My main use for using oats is in making granolas and often ground into flours. It does take away a bit from the big, flat, individual flake of each oat but I don’t find that it turns into a mush. Have a great day, amie sue

  11. Alex says:

    Hi,
    I usually have oatmeal, sunflower seeds and pumkin seeds (all of which seem to contain phytic acid) with almond milk for breakfast. Is it allright to soak the three in the almond milk and just eat it like that the next day? Thank you!

    • amie-sue says:

      Good morning Alex,
      I prefer to soak, drain and rinse to get rid of the residue from the soak water but don’t always have the time to. To me it makes sense to soak, drain and rinse to wash away the impurities that you are drawing out of them. So in my opinion, if you eat a lot of oats try to get into this habit. For occasion consumption, I think one would be ok to do as you do. Try both ways and see if you notice a difference in your digestion too. I hope this helps. amie sue

  12. monica says:

    Hi everyone,
    I have a question concerning the soaking process of oat groats. I am a raw foodie and I am trying a new recipe for oatmeal that calls for oat groats soaked for five days…. I started soaking them, continuously changing the water, but they started to smell really bad :( The oats smell rotten and I’m thinking I should just throw them away, but not sure.

    Is it normal for oat groats to stink during the soaking process, and are they still safe to eat? Or should I throw these away? If so, can you provide some tips on how to prevent this from happening again?

    Your help is appreciated.
    :

    • amie-sue says:

      Good evening Monica,
      I haven’t ever heard of anyone soaking groats for that length of time. I would imagine that they would start to smell bad and to be honest, I personally would throw them away. Compost pile those babies. I soak mine just as indicated in the post above. Soaking over-night is ample enough time. I am sorry that you are losing some product but best to be safe than sorry. Have a great evening, amie sue

  13. Carley says:

    Do you have to soak oats that are not raw? What about Kamut flakes?

    • amie-sue says:

      Yes, I do soak the oats that I use that may not be raw as well. I don’t use Kamut flakes but I have read that you do the same soaking process as well….”All other grains (whole wheat, spelt, kamut, oats, etc) should be soaked from 12-24 hours, with oats have the highest level and best soaked for 24 hours.” Have a great weekend Carley!

  14. Carley says:

    Okay awesome! Thank you so much. Enjoy your weekend as well :)

  15. Nefertiti says:

    After soaking the oats in apple cider vinegar, do you loose any of the nutritional value by the oats and removing the vinegar. This morning I tried soaking my beloved steel cut oats for the first time with apple cider vinegar. I used a bit to much I think (2tbsp for 1 cup of oats in 1 cup of water) and even though I poured off the soak liquid and added fresh water they still taste like vinegar. I even added cinnamon sticks, clove and cardamon to the water while cooking. In addition to coconut oil and honey before eating and still soupy and vinegary.

    Is it okay for me to rinse the oats after soaking? Or will I lose minerals and vitamins.

    Thanks!

    • amie-sue says:

      Hello Nefertiti,

      Some nutrients might be lost but I think that part out-weighs the desire to get rid of most of the physic-acid, which makes it hard for me to digest. As indicated I use:

      1 c. raw, gluten free oats (or groats if you are using them)
      2 c. warm water (room temp, and enough to cover and have room to cover swelling grains)
      1 Tbsp acidic medium (coconut keifer, keifer, yogurt, buttermilk, lemon juice, apple cider vinegar)

      So yours might have been a tad to strong, well obviously, since you could still taste it. I do rinse my oats well, I place them in a colander and rinse and rinse and rinse… I don’t want to consume the phytic acid that leeched into the water. If the apple cider vinegar is to strong for your pallet, try lemon juice or the other items that are listed.

      I hope this helps, keep me posted. Night, amie sue

  16. rinrin says:

    Hi! I just came across this website by looking up oats. I just ate 1 c of quaker oats w/o soaking (oops)…not the fast cooking. Sorry if I missed the answer to this question: If I soak my oats overnight and wash them the next morning, I’m good to go as far as eating them right away. If I want to make 2-3 cups and save for the next coming mornings, can store the soaked oats in the fridge? Will they get mushy or go bad?
    Also, how do you store nuts after they soaked so you can munch on them through out the week?

    • amie-sue says:

      Hello Rinrin,

      Yes, after the soaking process and rinsing the oats, you are good to go. You should also be safe to make 2 days worth and keep them in the fridge. Regarding soaked nuts, I soak and then dehydrate mine, I personally don’t leave soaked nuts in the fridge. If that is what you are wanting to do, keep them in water and change the water out daily, but I wouldn’t keep them this way more than a few days because you are increasing the chances of bacteria invading them. If you can soak and dehdyrate, I recommend that above all. I hope this has been helpful. amie sue

  17. Deanna says:

    I don’t have a dehydrator – any advice in drying with an oven? Mine only goes down to 170 degrees.

    Also, what about baking with soaked oats? I realize you are into raw (I’m not there yet), but if you have any advice on that, I’d appreciate it!

    • amie-sue says:

      Deanna,
      At 170 degrees it won’t be raw, not sure if that is an issue or not. What exactly are you asking regarding bakin oats? I eat cooked foods as well, but eat high raw. Happy to try to help in any way I can, just need clarification on what you are asking. :)

  18. Ashley says:

    I’m so excited to try this! I just started eating oats again (gluten free oats) as I was not eating any grains at all at but after introducing them was having some GI distress. Hoping this will help!

    Thank you!

    • amie-sue says:

      Hello Ashley, I hope this does the trick for you. Just keep listening to your body! Good luck and keep me posted. amie sue

  19. Ashley says:

    Hi Amie Sue! This really seemed to work. I have only done it twice since because I don’t want to go overboard. But my body seems to like it :) Here’s my version: http://www.bodhi-life.com/2012/10/soak-your-oats.html

    • amie-sue says:

      That is great news Ashley…fingers crossed that this method helps your body with digesting them so you can enjoy them once again. amie sue

    • Ashley says:

      Me too and I think it will! I’m learning more and more about raw and find my body likes many aspects of it but doing just raw oats wasn’t working- soaking seems to be the remedy. Thank you!

  20. Ksenia says:

    Dear, Amie Sue, thank you for sharing your research on phytic acid aspect. I use rolled oats soaking them for about overnight before consuming. Now I wonder how is it possible to rinse them after soaking since oats absorb all the liquid used in the process and become very soft. Look forwards to your advice.

    • amie-sue says:

      Hi Ksenia,

      You need to just put them in a colander and rinse away. The soaking process will have softened them for sure, how could it not. I usually put the colander in the sink (a free standing one) and with the water running over the oats and dig both hands into the oats, stirring them and rinsing them. I do this till the water runs clear. I am not sure what your goal is at this point. Are you planning on making an oatmeal and eating right away or are you going to dry them… I guess that really doesn’t matter. But know that it is normal for the texture to change some. amie sue

  21. FILMY 2012 says:

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  22. Gisela says:

    Thanks so much for info on soaking grains & seeds. Plan to soak some oats today and see if it makes a difference in our digestion. Do you have any advice on a candida diet? Do oats (grains) feed the candida? Changing our diets as we learn new things. Thanks for any suggestions you can offer.

    • amie-sue says:

      Hello Gisela,

      Oats are often discouraged when you are fighting candida. I read a great book called, Body Ecology but Donna Gates. Here is a link to her site where she goes into depth regarding candida. http://bodyecology.com/articles/category/candida/

      I know you have to be pretty strict with your diet when are in the midst of healing from it, so it would be a good idea to really do some further research so you can be prepared for it. Have a great evening, amie sue

  23. Gisela says:

    Thanks, Amie-Sue. Read several articles at body ecology and you are absolutely correct. I’ll need to spend time researching to find out how to put together a diet that will help my body heal from candida overgrowth.

    • amie-sue says:

      Your welcome Gisela. It’s best to gather all the information upfront… so you don’t get discouraged and give up on it. Hang in there! hugs

  24. Robert says:

    Hie Amie-Sue. I’ve been seeking information on oats and stumbled upon your website using google and am glad I did. You offer alot of info that I could’nt find anywhere else!
    In my search for a cheap, healthy and nutritious food I’ve found that my best bet is to go with oats! I’ve managed to find a source that offers an unlimited supply of hulless oats (in america called “naked oats” or “rice of the prairies”, whatever that means) for about 70 cents per kilogram. So 5 kg (11 lbs) would cost me $3.50. That’s a pretty fare price which makes me strongly consider to make oats my primary source of quality calories. So, questions to which I could not find answers to:

    Is it possible to grind uncooked, unsoaked (raw) naked oats in a grinder to create a powder and then put it in my shake? Will this be as nutritional as when they are soaked or am I receiving no nutrition at all? Will they bloat in my belly such as when eating raw rice?

    What are the possible side affects of eating a huge amount of oats?

    Thanks for your time and for the wonderful job you’re doing!

    • amie-sue says:

      Hello Robert….

      There are several questions to address here but first I want to caution you on eating huge amounts of any food. I don’t think that is healthy to do. That is my personal belief. I realize you can get oats for a cheap price but I would limit my consumption of them. I don’t know what you mean by huge amounts? Is that a cup a day? Or are you thinking of eating them at every meal?

      The main problems with oats are the phytic acid and the avenin, a protein in the prolamine family (along with gluten from wheat, rye, and barley, and zein, from corn). Avenin appears to have some of the same problems as gluten in certain sensitive individuals. So this is something to watch out for.

      I got this info from Nourishing Traditions… “All grains contain phytic acid (an organic acid in which phosphorous is bound) in the outer layer or bran. Untreated phytic acid can combine with calcium, magnesium, copper, iron especially zinc in the intestinal track and block their absorption. This is why a diet high in unfermented whole grains may led to serious mineral deficiencies and bone loss. The modern misguided practice of consuming large amounts of unprocessed bran often improves colon transit time at first but may lead to irritable bowel syndrome and, in the long term, many other adverse effects. Soaking allows enzyme, lactobacilli and other helpful organisms to break down and neutralize phytic acid. As little as seven hours of soaking in warm acidulated water will neutralize a large portion of phytic acid in grains. The simple practice of soaking cracked or rolled cereal grains overnight will vastly improve their nutritional benefits.”

      I do realize that oats do have some good nutrient properties and I use them from time to time in my recipes but to much of a good thing, usually isn’t a good thing. Our bodies require balance. I have no way of knowing if they will cause your belly to bloat as when eating rice. You have to learn to listen to your body and see how it responds. I always recommend soaking oats before eating them. I have created oat flour quite often but I soak, rinse and dehydrate it first to try to lesson phytic acid, making them more digestible.

      I hope this helps Robert… many blessings, amie sue

  25. Christi says:

    Hi Amie-Sue!
    I enjoy your site and really looking forward to your mobile friendly version, so that I can follow your recipes in my kitchen from my Iphone.
    I have a question. I am about to make your honey wheat bread using my soaked, dehydrated oats and I wondered if you meant to refrigerate the oats while soaking or leave them out on the counter? I left them on them out and covered with plastic.
    Thanks for your help.

    • amie-sue says:

      HI Christi,

      Thank you. You must have amazing eyesight to use your phone. hehe :) You can leave the oats on the counter or in the fridge, I have done it both ways and haven’t noticed a difference. But if you leave them on the counter, I wouldn’t go longer that 8 hours or so. So if in doubt… place in the fridge. Have a great evening, amie sue

  26. Christi says:

    Good morning Amie sue!
    I have a question. I left my oats soaking in frig for 38 hrs then rinsed and dehydrated them. Is this too long or are they still edible?
    Also, I left my wet almond pulp in Dehydrator 8 hrs and forgot to turn it on. Is it also edible?
    I know ,I was having a really spacey couple of days!
    Thanks so much.

    Christi

    • amie-sue says:

      Oh Christi… I have had moments like that as well. hehe Sticky notes on the fridge can be great helpers in situations like this. :) The oats should be ok, use your eyes and nose for the oats and pulp… does it smell ok? Do you see any mold? If you are in doubt in any form or fashion… compost it. I don’t want you ingesting something that could not be optimal. Have a clear-minded weekend. hehe amie sue

    • Christi says:

      I forgot to add that I dried the Almond pulp for eight hours after it had been sitting overnight .thanks again Amie sue

  27. julie pastore says:

    Thanks for the wonderful site!
    Questions: I have been soaking oats overnight for my kids’ breakfast, but not rinsing! How bad is that? (i will rinse from now on).
    Also, when we soak chia for a recipe, we don’t rinse it, right? Is there a reduced soak time when we don’t rinse?

    • amie-sue says:

      Good evening Julie,

      Thank you for your kind words. :)

      Regarding the soaking and rinsing of the oats… I see many many raw sites that talk about soaking oats for their raw breakfasts but never rinse them before eating them… I for one don’t feel right with this. The whole reason for soaking the oats is to reduce the phytic acid so that it is easier to digest. The soaking along with either added salt, apple cider vinegar or lemon juice, helps to draw this out. Where does this go? In the water. So the thought of consuming that water just doesn’t sit right with me. I don’t have any scientific research to back this up, I am just leaning on common sense or my belief. I hope this makes sense.

      As far as chia seeds go, they don’t contain any enzyme inhibitors so the main reason for soaking them is the increase their volume, use as binders in recipes, using as pudding bases and so forth. So when soaking, it only needs to soak long enough to absorb the liquid that you put it with. Or you can eat them dry sprinkled on salads, porridges and other recipes. They don’t have much taste so I tend to only use them dry for visual reasons. They differ from flax seeds which do have enzyme inhibitors which is why they need to either be soaked or ground down.

      Does this help Julie? Just let me know. :) Have a blessed weekend! amie sue

  28. Linda St Angelo says:

    Amie Sue,
    Okay, I made an oat cookie recipe with raw oats I ordered through your site and forgot to soak them. I noticed the cookie batter tasted bitter as did the cookies after dehydrating them. Do you know if soaking the oats take the bitterness out of the raw oats? I would assume it would especially after you rinse them, but am not sure. I notice the gluten free cooked (I am assuming the ones I buy in the store are cooked) oats do not have that bitter taste. Am I imagining the bitterness. Maybe my taste buds are too sensitive :) LOL

    • amie-sue says:

      Soaking is important for this reason and also for digestion. :) I am sure we all detect such tastes at different levels and not to mention that raw foods tend to differ in taste from bag to bag, fruit to fruit, etc.

      Try making 1/2 a batch and see if you notice the same bitterness Linda. But I hope that the soaking process (and rinsing well) will solve the issues. Let me know. Have a wonderful weekend. amie sue

  29. Aurore says:

    Thank you for this post! I often make raw granolas and frequently use oats. I have noticed that when I do soak the oats, the end result has somewhat of a fermented taste. I have a batch going right now with soaked oats and one with non soaked oats, and the one with the soaked oats has that slightly “off” taste. Have you ever experienced that? I have made granola without soaking the oats first and the flavor is so different. I am almost certain that it has to do with the oats and not the other ingredients. If you have anything to share regarding that I would greatly appreciate it! It is kinda ruining some of my granolas to be honest, so I tend to not soak them as often, even though I know it is better to do it.

    • amie-sue says:

      Hello Aurore,

      I am sorry that it took me an extra day to respond to you. I have been so darn busy but no excuse…

      I soak all my oats all the time and don’t experience the sour flavor note that you are referring too. I have a few thoughts and questions:
      Are you using legit raw rolled oats?
      What acid medium are you using; kefier, yogurt, lemon juice, raw apple cider vinegar? I mainly use raw apple cider vinegar and occasionally lemon juice. The other acid mediums can cause a sour under-tone.
      Are you rinsing them really well after soaking them?
      Are you soaking them too long?
      Are you noticing the sour taste while they are wet or dried?

      Let me know and lets see if we can narrow this down for you. Have a great evening. amei sue

      • Aurore says:

        I really appreciate you taking the time to respond and help me! I use lemon juice to soak the oats. And I’ve done both, soaking overnight and soaking 4 hours. I tend to bland the oats with some sweetener and maybe coconut oil before mixing with other ingredients (nuts, sprouted buckwheat, etc…) to make a granola. It is only once the granola is done drying that I notice the sour/fermented taste. Before I dehydrate it it tastes fine.
        I do use legit raw oats. Maybe I am not rinsing enough? I am going to make another batch soon and will try rinsing extra and see if that makes a difference. I end up not minding the flavor too much, but my oldest kid does, and it bums me out. I love raw granolas so I will keep trying different things to see if I can get this flavor to go away. In the meantime, I love your blog and I love how involved you are with us and responding to our questions! Thank you!

        • amie-sue says:

          Good evening Aurore,

          I have a strange thought here… I have had a few people over time mention to me that when they dehydrate their recipes with coconut oil in it, it ends up tasting sour or off to them. I haven’t personally experienced this but it might be something with a persons taste buds since it isn’t common. So, let me ask… do you ever make a recipe with the soaked oats that doesn’t have the coconut oil in with them? It may sound odd… but I am really trying to narrow this down for you. :) Let me know your thoughts. Many blessings, amie sue

          • Aurore says:

            You are great for helping me! I do not think it has to do with coconut oil unless it is coconut oil combined with soaked oats? I will try making a recipe with soaked oats and no oil, to see… I use coconut oil in a lot of dehydrated recipes and never had that taste. It really has to do with the oats. I am going to keep experimenting and let you know what I find out!! I will get to the bottom of this!!

            • amie-sue says:

              Well phooey, it was worth a shot. haha Do keep me posted and in the meantime, I will keep thinking about it. Many blessings Aurore! amie sue

              • Aurore says:

                I think I figured it out! I did a little experiment with several ways to do my oats and when my oats have the most sour flavor after dehydrating is when I do not rinse enough and add coconut oil! They still get that flavor when they are not rinsed well enough but adding the coconut oil definitely adds to it! Interesting. I would’ve never thought that if it weren’t for your help! So thank you! I am going to try and make some granola soon with my new found wisdom and see if it makes a difference. Thanks Amie Sue!!!

                • amie-sue says:

                  Yep, that darn rinsing will get everyone. hehe It takes time to rinse, much like buckwheat but it makes all the difference. I appreciate you sharing and letting me know. I hope you have a wonderful weekend, amie sue

  30. Joseph says:

    Hello, I have some gluten free rolled oats from bobs red mill. IF I just wanted to eat them without cooking them, would I soak them for how long?

    With or without ACV?

    and is it OK to eat them after soaking them without cooking them?

    thanks

  31. Trisha says:

    Hello,
    After you have soaked your oats overnight:
    1: what temperature do you dehydrate at?
    2: approximately how long ?

    I will be using a dehydrator by the way :)

    Thanks!

  32. Nicola says:

    Hi Amie-Su, can I just check if having soaked and dried oats (nuts, seets etc) when a recipe says to use soaked oats do I need to soak them again, and if so for how long? For instance making your delicious banana bread granola clearly needs the wet oats for binding, but if they are already soaked for 24 hours and dried do I need to do that all over again or can I just soak them in water for, say, an hour?

    Thanks

    Nikki

    • amie-sue says:

      Hey there Nikki,

      You can just throw them in some water for maybe 15 minutes, enough to soften them. The recipe is dependent on the moisture from them. :) Way to be prepared with your oats though! Have a blessed weekend and enjoy the recipe Nikki. amie sue

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