A client recently asked what my views, as a nutritionist, are on eating oats. As most of you know I don’t eat a lot of grains and find I thrive on a largely grain-free diet. I choose to do this as I find grains cause me all sorts of gastro-related problems – bloating, gas, weight gain, abdominal cramps, and the like. Grains are high in carbs and lectins and often contain harmful fungal compounds and chemical pesticides if not organically grown. All the factors above can cause damage to the gut lining causing local inflammation and intestinal permeability. This chronic inflammation to the intestinal barrier can cause a condition known as Leaky Gut where the gut wall is weakened allowing particles of food and bacteria to pass through into the bloodstream. This in turn sets up an over-activated immune system causing chronic inflammation throughout the body. Oats are a grain so I only eat them occasionally.
But oats are marketed as a healthy food, aren’t they?
Yes, oats are high in fibre, loaded with antioxidants and full of powerful vitamins and minerals. They are:
- Nutrient-Rich– a rich source of vitamins, minerals, antioxidants, and fibre. They contain key nutrients such as manganese, phosphorus, magnesium, and B vitamins.
- They promote Digestive Health – the high fibre content in oats, particularly beta-glucans, can help improve digestion, reduce constipation, and provide a feeling of fullness, aiding in weight management.
- They support Heart Health– the beta-glucans in oats have been linked to reduced cholesterol levels which in turn promotes heart health.
Drawbacks of eating oats.
On the flip side however, oats are also exceptionally high in an anti-nutrient known as phytic acid. This substance is not only irritating to the gastric tract but also blocks the absorption of all the wonderful minerals in the oats themselves! In other words, by eating raw oats, you may be getting exactly the opposite of what you think you are achieving nutritionally!
While eating raw oats in a bar or smoothie occasionally, is not going to harm most people, it can really kick off an inflammatory attack for those that are sensitive or those who have a troubled digestive tract.
Even people “with cast-iron guts” so to speak, risk the development of intestinal diseases if they habitually consume raw oats. This includes Irritable Bowel Disease (IBS), Irritable Bowel Disease (IBD0, Small Intestinal Bacterial Overgrowth (SIBO), colitis, and other inflammatory bowel diseases.
If you are going to eat oats and want to obtain the maximum benefits from them then there are a few things worth noting.
Oats are not healthy in their raw form.
Many recipes by whole food companies commonly contain raw oats where they are added to smoothies or protein bars/bites or used as a breakfast option as in granolas. Sometimes the oats are sprouted or pre-soaked first, but they are still raw… in other words, they are not cooked before consumption.
Breakfast buffets usually offer a soaked oat mix commonly known as ‘Bircher muesli’, or ‘overnight oats’ where the oats are soaked overnight but not cooked.
Traditionally porridge was made by preparing the oats the night before and soaking them overnight before cooking them in the morning to make them more digestible by removing the phytic acid and helping beneficial enzymes to come to life. Over the years we have lost touch with our ancestral heritage of food preparation so it’s time to revisit the ‘old ways’ when making the morning porridge.
Soak, sprout and cook oats to reduce the anti-nutrient properties.
Soaking or sprouting on their own helps to reduce the anti-nutrients but it turns out that soaking and sprouting is not enough to lessen the damaging effects of anti-nutrients naturally present in oats – they need to be cooked too, to deactivate the anti-nutrients.
Remember, the damage to the intestinal wall can occur even if the raw oats are pre-soaked or sprouted first!
Note that toasting or baking sprouted or soaked oats is also an insufficient method for completing the deactivation of the anti-nutrients.
Tips for soaking oats
Making soaked oatmeal is just as easy, if not easier, than making a regular oat porridge with a little preparation the night before. The soaking process also makes oats cook more quickly, and they often taste creamier than regular oatmeal.
Here are a few tips that will help you get the most nutrition from your soaked porridge.
- Rolled oats are steam-treated, so add a tablespoon of phytase rich rye flakes or buckwheat flour to each cup of oats used – this will encourage the breakdown of phytic acid as they soak.
- Add a few drops of lemon juice or apple cider vinegar to further help break down the phytic acid in the oats.
- Skip the quick oatsand use old-fashioned, rolled oats instead. Quick oats are too fine and thin and will turn to mush with an overnight soak.
- Temperature matters. Soak the oats in hot water and leave them out overnight at room temperature. The enzymes in oats need warmth to do their work. Reducing the heat while cooking helps too – a Thermomix is fabulous for cooking oats as you can select a lower temperature and control the cooking time.
- Be sure to buy certified gluten-free oats. Most oats contain trace amounts of gluten due to being processed with wheat, barley, and rye. This has a significant impact on the eating habits of those who suffer from digestion issues.
- Add the good oils to make the oats more nutritious. Once the porridge is cooked stir in a teaspoon of good quality olive oil or grass-fed ghee before eating. Our bodies need healthy fats and supplying it with the right fats consistently encourages it to let go of old stored fats.
What’s the difference between soaked oatmeal and overnight oats?
The main difference between soaked oatmeal and overnight oats is that soaked oatmeal is cooked and then eaten while overnight oats are eaten raw without any additional cooking. Preparing soaked oatmeal requires soaking the oats in hot water and sitting at room temperature (since warm temperatures support the breakdown of phytic acid) while overnight oat recipes often call for placing the ingredients into the fridge overnight.
Here are a few recipes using oats that have been prepared properly. They are easy on your digestive tract and optimally nourishing.
Cooked Soaked Oats
Cover ½ cup oats with enough hot water so they are completely covered and add a few drops lemon juice or apple cider vinegar. Cover and leave to sit on the kitchen bench for 8-12 hours. Drain and rinse oats gently in the morning to remove any sourness from the soaking process and cook as normal over a low heat. Add a tsp olive oil and serve as normal.
Nuts About Apple Pie Porridge
Finely chop 20g activated nuts (activating nuts reduces their phytic acid too) (TM: 5 secs/speed 6) then add a small apple, cored, and diced (TM: 3 secs/speed 5). Add ½ tsp ground cinnamon, a pinch of ground nutmeg, a pinch of ground cloves, a good pinch of Himalayan sea salt, 1 tsp ghee, drained and rinsed soaked oats, filtered water (2/3 water to 1/3 oats as a rule) and cook gently until cooked to your liking (TM: 10 mins/95C/Reverse/speed 2). Serve as normal.
Berry Delicious Oat Porridge
Follow the cooked soaked oat recipe and once cooked, add ½ cup mixed berries, 1 tsp olive oil, 1 tsp vanilla extract, and ½ tsp ground cinnamon before serving as normal. (If using frozen berries, you can add them to the hot porridge and heat for a few minutes to defrost them.)
Savoury Porridge
Have you tried savoury porridge yet? It’s a great change-up from the traditional sweet oatmeal we typically eat and is an excellent way to include vegetables into breakfast! Soak the oats as in the soaked oat recipe, drain and cook with bone broth instead of water and add 1 tsp ghee, ½ cup small broccoli and cauliflower florets, and 60g diced chicken. Add any spices you like – I love to make my savoury porridge with an Asian slant by adding fresh coriander leaves, ground cumin, and fresh or ground ginger and turmeric. Serve with unsweetened coconut cream over the top. Yum!