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How To Reduce Phytic Acid In Overnight Oats

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Trying to eat healthily often leads to multiple points of confusion in this day and age. Every week we hear about a new “superfood” or maybe that a previous one isn’t as great as once touted to be.

I strongly advocate listening to new advice and giving it a try for yourself to see how your body reacts. Allow your body to tell you what’s right and whats wrong in each equation.

We are all different! While one person may benefit from a low-carb diet, the other person may experience an adverse reaction. 

Even though I love to eat overnight oats every day, that does not always guarantee the same circumstance for others. 

If you curl up in pain the minute you go near soaked oats, then phytic acid may be one of the oat side effects to blame. Here are a few ways you can improve your digestion of this enzyme without having to restrict yourself too much.

What is phytic acid?

Phytic acid is a unique natural substance found in many cereal grains, oil seeds, legumes and nuts.

Phytic acid reduces the ability for your body to absorb iron, zinc and calcium, which can inevitably lead to mineral deficiencies if left unchecked [1]. 

As a result, phytic acid is often referred to as an anti-nutrient. 

Although it can potentially impair the absorption rate of essential minerals, this is often not the case for those following a balanced diet.

There are a number of health benefits of phytic acid. Therefore, as with most things in life this tends to be more complicated that initially thought.

Can you reduce phytic acid in oats?

Bowl of overnight oats with almonds and berries on top

Avoiding all foods that contain phytic acid is not recommended because a majority of them are actually healthy and nutritious. 

Furthermore, many people that stick to vegan and vegetarian diets rely on grain, legumes and nuts as a source of plant-based protein, which is an essential part of a balanced diet.

There are several preparation methods that allow us to successful reduce the amount of phytic acid in foods, including oats. Cooking is one of the easiest ways to reduce the about of phytic acid in oats, but that defeats the point of overnight oats.

Soaking, sprouting and fermentation are the most common methods to reduce phytic acid without cooking [2].

To successfully sprout oats, you would have to soak the oat groats or whole kernels. 

Furthermore, fermentation would likely transition into subjects like beer making, bread making or food preservation methods like kimchi, which uses a slight amount of rice flour to help thicken the sauce to better coat the vegetables.

As a result, this leaves us with soaking. There are many types of oats, but rolled oats are most commonly used for this technique.

It is a common misconception that rolled oats are a raw food.

Rolled oats are steamed before being rolled in large mills so that they don’t crack under the pressure of the large rollers, therefore they are partially cooked in the process.

Best way to reduce phytic acid in overnight oats

I have been dedicated to exploring a wide range of no cook oatmeal recipes, which allowed me to play around with overnight oat flavors like blueberry muffin, caffè mocha and pumpkin spice latte.

With all the wild combinations available, I generally stick to the same basic formula: old-fashioned oats, chia seeds, dairy free milk, nut butter, berries and a pinch of salt.

Even though you soak the oats while making overnight oats, you are still consuming the soaking water that contains the phytic acid.

After doing more research about the soaking oats, I realized that there are two ways to supercharge your soaked oats and  successfully neutralize or reduce the phytic acid in your soaked oats.

Soak and drain: This is the most efficient way to remove the phytic acid. Add sufficient amount of water to allow your oats to soak overnight without fully absorbing all of the liquid. The next day, drain the remaining liquid and rinse the oats before mixing with your favorite add-ins and toppings.

Neutralize the phytic acid: Soaking oats overnight with a splash of fresh lemon juice or apple cider vinegar will help to neutralize the phytic acid within the soaking liquid. As a result, you can consume the soaked oats and your body is able to activate the digesting enzymes that absorb the available minerals.

If you want to make your breakfast porridge truly healthy, then soak your oats overnight in either water with a pinch of salt and drain the liquid the next day, or make a bircher muesli containing oats soaked overnight in natural yogurt, grated apple and lemon juice.

The next day, add oatmeal toppings like honey, cinnamon, nuts, dried fruits, coconut and berries.

How to reduce phytic acid in overnight oats

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Paulo

Monday 9th of November 2020

Just what I was looking for to clarify the Phytic Acid matter! Thank you

Joshua Bruck

Monday 9th of November 2020

That's great! Glad you found the information you were looking for.