Oats are a favorite for a lot of us – especially those who are following the G-Fit Lifestyle, but… did you know that soaking them overnight can unlock even more benefits than a well balanced carb?

Let’s explore why soaking oats is a game changer…

The Science Behind Soaking Oats

Soaking oats overnight is like slow cooking them but without the heat. This process makes the oats easier to digest, especially for those who have a sensitive gut, or have trouble digesting grains.  By soaking the oats, we break down the complex compounds and unlock nutrients to create a more digestible oat! 

Resistant Starch in Oats

When we soak our oatmeal overnight “Overnight Oats”, they become packed with resistant starch.  A natural carbohydrate that:

 ✔ Improves digestion

 ✔ Support weight loss

 ✔ Increase the feeling of fullness 

 ✔ Reduces insulin spikes that are associated with hot starchy foods

What is Phytic Acid: The well talked about “Anti-Nutrient” factor

Ever wonder why we cook certain foods in particular way? We steam broccoli to preserve nutrients rather than boil.  We toast nuts to bring out flavor, and soak grains to improve digestion. Oats are no different.

Why is soaking oats important?

Oats contain phytic acid, a natural compound that can bind essential minerals like calcium, magnesium, iron, zinc, and copper. This means your body might miss out on these crucial nutrients (remember: we are all different so this is individual body based).

By soaking oats with a splash of lemon juice or apple cider vinegar, you activate enzymes like phytase, which breaks down phytic acid and frees up these minerals for absorption.

The result?

A bowl of oats that tastes amazing and delivers more of the goodness your body needs.

Think of it this way: Just as you wouldn’t eat raw potatoes or undercooked beans (as it is hard for your digestion to break it down), soaking oats helps them reach their full potential—flavorful, satisfying, and nutrient-rich.

The Impact of Soaking Oats on Phytic Acid

By soaking oats at room temperature and adding an lemon juice or apple cider vinegar, natural enzymes such as phytase are activated. Phytase breaks down phytic acid, reducing its levels and freeing up minerals for absorption. By lowering phytic acid we get:

 ✔Enhanced gut health: Minerals like zinc and magnesium support digestive function.

 ✔Improves energy levels: Iron absorption boosts oxygen transport in the blood.

 ✔Supports bone strength: Calcium and magnesium absorption contribute to skeletal health.

How to Soak Oats Properly

While the term overnight oats you might assume to pop them in the fridge, however the most effective way is to leave them on your counter.  Here’s how:

1. Combine: Mix oats with water in your usual cooking ratio.
2. Add an Acidic Booster: Include a squeeze of fresh lemon juice or a splash of apple cider vinegar to promote mineral absorption and neutralize phytic acid.
3. Soak: Let them sit at room temperature overnight (7-15 hours)
4. Rinse and Cook: Drain, rinse, and cook the oats for 3-5 mins (this furthers digestibility and nutrient availablity!)

💡 Make the Most of Your Oats: The Benefits of Soaking Oats

Soaking oats isn’t just about digestion—unlock its full nutrient potential. Here’s what soaking will do:

 ✔Releases Vitamins: Soaking activates enzymes that unlock vitamins in the oats.

 ✔Boosts Mineral Absorption: Reduces phytic acid, allowing your body to absorb essential minerals.

 ✔Increased Resistant Starch: Soaking oats boosts the amount of resistant starch, a type of carbohydrate that resists digestion in the small intestine. Instead, it ferments in the large intestine, promoting a slow, steady release of energy. This process helps regulate blood sugar levels and prolongs feelings of fullness.

 ✔Increases Available Fiber:  Soaking breaks down some of the tough fibers.  The soluble fiber in oats slows digestion and increases your satiety hormones, which signal your brain that you’re full.

 ✔Slower Digestion: The combination of fiber and resistant starch slows the digestion process, preventing blood sugar spikes and crashes that trigger hunger.

🎯 Fun Fact

Did you know that oatmeal box directions used to say… soak overnight? Your grandparents grandparents naturally soaked or fermented whole grains to avoid digestive issues.  Where did this instinct go?! They didn’t have modern appliances, so food was naturally left out to soak.  This lead to discoveries that supported health and longevity.  Overtime we see how convenience has taken over, traditional ways have been lost but now science is showing us that the old ways are the best ways – let’s get back to that! Soaking Oats Matters.