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Should sprouted oats be soaked?

Sprouted oats have become a popular breakfast food and ingredient in recent years due to their nutritional benefits. However, there is some debate around whether sprouted oats need to be soaked before eating or using in recipes.

What are sprouted oats?

Sprouted oats, also known as groats, are whole oat groats that have begun to sprout and germinate. This sprouting process causes the oat groat to start growing into a plant. Sprouted oats are typically left to sprout just until a small tail appears.

The sprouting process increases the nutrient availability and digestibility of the oats. Sprouted oats contain more vitamin C, folate, and beta-carotene than regular oats. The sprouting also reduces levels of phytic acid, which is an antinutrient that can inhibit mineral absorption.

Benefits of soaking sprouted oats

Soaking sprouted oats before eating or cooking with them can provide some benefits:

  • Softens texture – Soaking makes the sprouted oats softer and can improve the texture in recipes like oatmeal, granola, and breads.
  • Inactivates enzymes – The sprouting process activates enzymes that can sometimes lead to digestive issues. Soaking sprouted oats helps to inactivate these enzymes.
  • Removes saponins – Sprouted oats contain saponins, which are bitter compounds found in some grains. Soaking can help to reduce saponins and bitterness.
  • Shortens cooking time – Pre-soaking sprouted oats reduces the cooking time needed to prepare oatmeal or baked goods.

Many sources recommend soaking sprouted oats for 8-12 hours before eating them. This allows time for the benefits above to take place. The soaking water can then be drained before preparing the oats.

Reasons not to soak sprouted oats

Despite the potential benefits, there are also some reasons why soaking may not be necessary for sprouted oats:

  • Already partially broken down – The sprouting process partially breaks down the oats, increasing digestibility. This reduces the need for further soaking.
  • Loss of nutrients – Soaking can lead to some loss of water-soluble vitamins like vitamin C and B vitamins.
  • Extra time – Having to plan ahead and soak oats for up to 12 hours can be inconvenient compared to just cooking sprouted oats directly.
  • Change in texture – For some recipes, the softened texture from soaking may not be desirable.

Due to the partial breakdown during sprouting, many people find sprouted oats digestible even without a long soaking time. The sprouted oats can simply be cooked just like regular oats, but may require slightly less cooking liquid and time.

Tips for preparing sprouted oats

If you choose not to soak sprouted oats, here are some tips for preparing them:

  • Use 25-50% less water when cooking sprouted oats for oatmeal. They absorb water faster than regular oats.
  • Start checking sprouted oatmeal after just 5 minutes of cooking. It may be done faster than regular oats.
  • Add sprouted oats to baked goods like breads, granola, and muffins without soaking first.
  • Store sprouted oats in the refrigerator or freezer to prevent spoilage, just like with regular oats.
  • Rinse sprouted oats just before using to remove any debris or hulls.
  • Mix some regular oats into sprouted oat recipes if a less soft texture is desired.

Nutrition comparison

Soaking does lead to some vitamin loss, but sprouted oats are still highly nutritious either soaked or unsoaked. Here is a nutrition comparison of sprouted and regular raw oats per 1 cup serving:

Nutrient Sprouted Oats Regular Oats
Calories 307 307
Protein 13g 13g
Carbs 56g 56g
Fat 5g 5g
Fiber 7g 7g
Vitamin C 3mg 0mg
Thiamin 0.4mg 0.6mg
Niacin 1.3mg 1.4mg
Vitamin B6 0.2mg 0.1mg
Folate 14mcg 14mcg
Calcium 19mg 19mg
Iron 4mg 4mg
Magnesium 85mg 85mg
Phosphorus 522mg 522mg
Potassium 429mg 429mg
Zinc 3mg 3mg

As you can see, sprouted oats are particularly higher in vitamin C, but slightly lower in some B vitamins after sprouting. Even with minor losses from soaking, they remain dense in many essential vitamins and minerals.

Sprouted oat recipes

Sprouted oats make a great addition to many recipes. Here are some ideas whether you soak them or not:

Overnight sprouted oats

Combine sprouted oats with milk or non-dairy milk, chia seeds, nuts, fruit, cinnamon, etc. and refrigerate overnight for ready-to-eat morning oatmeal.

Sprouted oat pancakes

Blend sprouted oats into pancake batter with eggs, baking powder, milk, and a touch of honey.

No-bake sprouted oat bars

Mix sprouted oats, peanut butter, honey, ground flaxseed, chocolate chips, and dried fruit then press into bars.

Sprouted oat muffins

Stir sprouted oats into muffin batter before baking for a nutrition boost.

Granola with sprouted oats

Toss sprouted oats with nuts, seeds, coconut flakes, maple syrup, and oil. Bake on a sheet pan until crunchy.

Sprouted oat bread

Add soaked or unsoaked sprouted oats to bread dough mixtures for fiber and texture.

The verdict on soaking sprouted oats

Based on the evidence, soaking sprouted oats before eating is optional. The sprouting process itself makes them highly digestible and nutrient-dense. Soaking for 8-12 hours can provide benefits like a softer texture, reduced enzymes, and fewer saponins. However, skipping the soaking step can be more convenient and minimizes vitamin losses.

Here is a quick summary:

  • Soak if: You want a very soft texture, have digestive issues with grains, or want to maximize nutrient absorption.
  • Don’t soak if: You don’t mind the texture, want to save time, or minimize vitamin loss.

No matter which method you choose, sprouted oats make a delicious and healthy addition to many popular dishes and baked goods. Experiment with them in your breakfasts, snacks, and other recipes to take advantage of their unique nutrition and texture.