Why should oats be soaked before consumption and what are their benefits?

Oatmeal has become one of the most precious foods in healthy eating. Thanks to its nutritional composition together with carbohydrates and fiber, there is more protein, fat and minerals in oats than in other cereals. Oatmeal provides large amounts of magnesium, copper, iron, zinc and vitamin B1, as well as small doses of calcium, folic acid and other B vitamins. In addition, it is rich in manganese.

It has substances that make it unique, such as beta-glucans and antioxidants called avenanthramides, which give it great benefits for the health of the body in general, according to the portal for health, medicine and personal care Body and Mind.

  • It has a high content of antioxidants: avenanthramides are polyphenols found almost exclusively in this cereal. The media mentions that some studies mention that thanks to these components, oats become a great ally for the health of the cardiovascular system.
  • Feeds the good bacteria in the gut: This cereal is rich in a soluble fiber called beta-glucan, which is fermentable. This component makes oats have a prebiotic effect on the intestine; that is, it feeds and favors the resurgence of good bacteria in this organ.
Experts claim that eating oatmeal at night helps relax muscles and lowers blood pressure. – Photo: Gettyimages Photo

The Easy Kitchen portal mentions that when this cereal is soaked, its benefits can be taken advantage of more. When left in water, the oats become more digestible; therefore, its properties and nutrients can be better absorbed, also helping to better process vitamins and minerals from other foods.

Oatmeal is made up of 50% starch, so soaking it will help certain people to assimilate and process it better. The medium mentions what is the correct way to soak the oats to fully acquire its benefits.

  • First, the amount of oats to be used for the preparation must be placed in a container.
  • Then, it must be filled with water until it exceeds the oatmeal.
  • Add an acid medium (it can be a teaspoon of apple cider vinegar or the juice of half a lemon).
  • Do not mix, let stand and store in a cool place, but not in the refrigerator.
  • Let stand for a minimum of 10 hours (the medium recommends overnight).
  • Finally, rinse, strain and use the oats for the desired preparation.

Ingredients:

  • 50 grams of oatmeal.
  • 10 grams of oat flakes.
  • 60 grams of wholemeal flour.
  • 30 grams of wheat flour.
  • 8 grams of baking powder.
  • A pinch of salt.
  • A teaspoon of oregano.
  • A tablespoon of grated cheese.
  • Half a teaspoon of turmeric.
  • A pinch of black pepper.
  • 75 cubic centimeters of water.
  • A tablespoon of oil and a tablespoon of cream cheese.
Oatcake
With the oatmeal you can make various and simple preparations such as a cake. – Photo: Getty Images/iStockphoto

Preparation:

  • Mix the dry ingredients in the same container (sieve or strain each of the flours).
  • Once mixed, make a small hole in the center.
  • Add, in the center, the liquid ingredients —cream cheese, oil and water— and work with your hands until the mixture acquires a homogeneous consistency, no clumps or sticky appearance.
  • Stretch the dough on a surface and lengthen it with the help of a rolling pin until it is one centimeter thick.
  • Then, fold the dough and roll out successively, little by little, until you get a thickness that does not exceed two centimeters.
  • Once it’s ready, cut several pieces to form smaller biscuits. They can be left in the form of squares.
  • Place each biscuit in a previously greased baking dish and cook them for 15 minutes at 200 degrees Celsius with heat on both sides.
  • They can be combined and create a complete cake, add organic honey or accompany them with a natural infusion.