To soak or not to soak.
Breakfast kicks off the day by giving you energy and setting the stage for healthy food choices over the next 24 hours, and oats for breakfast increases the benefits even more. You will find that by having oats for breakfast you are eating a healthier option than sugary processed breakfast cereals or toasted bread, which is made from refind flour. Because oats are a whole grain, they still have the grain intact, which includes the kernel and the outer layer of the seed that’s packed with fiber. A cup of oats is low in sugar, fat and sodium and includes b vitamins, calcium, iron, magnesium and selenium.While being low in calories and cholesterol, oats have high amounts of carbohydrates, which will keep you full for hours and keep your energy level high in the morning.
The one thing that most people don't realise about Oats is that you should soak them before you eat them.
Why? Oats contain Phytic Acid.
What is that? Phytic Acid is found within the hulls of nuts, seeds and grains. It's sometimes referred to as the 'Anti Nutrient'. Phytic Acid is a substance that reduces our absorption of minerals such as calcium, iron, zinc, and magnesium. Not so nice huh?
Researchers have found that if you can reduce the Phytic Acid in your food, you can improve your iron absorption. A study conducted in 2003 found what happened to your iron absorption when Phytic Acid was removed from various grains. The results are below:
When Phytic Acid is removed from Oats, iron absorption in participants was increased by over 800%.
Not only does soaking your oats help remove the acid it also helps to make them easier for your body to digest as it softens them up.
Don't worry, it's not a complicated process. In fact, it should take you less than two minutes. Simple.
Oats should be soaked for 8-24 hours - the longer the better. Get oats soaking for tomorrow’s breakfast as you’re cleaning up today’s, that way you wont forget.
What you need to do - For every cup of oats you soak they need to have two cups of water to soak with. Place in a bowl, pop a bowl over top to act as a lid, and then put in your fridge.
In the morning all of the water should be soaked into the oats so if you are eating them raw just add milk (I love almond milk), fruit and nuts (sunflower seeds give a nice crunch) If you choose to cook the oats then you will need to add a little bit more water before cooking on the stove.
Told you it was easy!
So remember to SOAK YOUR OATS! Your digestive system will thank you for it.