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5 Reasons Raw, Soaked Oats are a Must-Try!


Oatmeal is a common breakfast food enjoyed by many, and there’s no doubt it’s delicious when enjoyed hot and cozy. However, there’s an even better alternative to eating regular cooked oatmeal that everyone should try- raw, soaked oats. The benefits of oats are too many to name, as I’m sure you know. Oats provide magnesium, fiber, plant-based protein, potassium, and they contain absolutely no sugar. This makes them a true virtue for healthy morning meals and they’re even cheap to beat all else. But some people find oats especially hard to digest, even when gluten-free oats are eaten, and when no funny additives are included. This is where the benefits of raw, soaked oats come into play.

Soaked oats have some unique properties that make them a must for those looking to improve their morning breakfast. The best part is, soaked oats are easy, take less time to prepare, and all the work is done overnight as you sleep.

Here’s why soaked oats are a great choice for your breakfast:

1. They’re Much Easier to Digest

As the oats soak overnight (either in non-dairy milk  or non-dairy yogurt), their digestibility improves greatly. The key has to do with what happens overnight as they soak. Their starches break down which improves digestibility and their natural phytic acid (which all plants contain) is greatly reduced that makes them more easily absorbed by your body. The soaking acts like a long cooking, which you won’t get from just heating them in the microwave or on the stove. Most people find overnight oats much easier to digest than cooked oats for this reason.

2. They are Higher in Resistant Starch

Resistant starch is a natural type of carbohydrate found in all starchy foods. It’s been linked to increased satiety, improved weight, and even better digestion. Resistant starch is greater in cooled starches than in cooked starches. Many people allow their grains, potatoes, or beans to cool before eating them to increase resistant starch, which is more easily diminished with hot, starchy foods. Resistant starch can help decrease insulin levels that can also spike when eating hot, cooked starches versus cooled starches. Soaking oats is an easy way to eat your oats and take advantage of RS (resistant starch) at the same time.

3. They Save You Time

Soaking oats takes all of 2 minutes at night and yet it saves you up to 10 minutes the next morning, not to mention the hassle of remembering to prepare them. All you have to do is add your oats and other add-ins to a jar or bowl, give them a stir or shake, and pop them in the fridge to “do their thing” as you sleep. Then in the morning, just grab, go, and dig in! No piddling over the stove, over-boiling in the microwave, or waiting on them to cool until you eat them. Easy and tasty!

4. They’re Versatile

Even the pickiest eater or oatmeal hater will have a hard time turning down concoctions like Pumpkin Pie and Carrot Cake. Or what about peanut butter, almond butter, banana, berry, and/or cinnamon raisin oats? See? You can put whatever creative add-ins that you want to in your oats that you like. This makes for limitless breakfast ideas, even for every single day of the year. See how many different variations you can come up with!

5. They Taste Like Dessert

The best part about eating raw soaked oats, is quite possibly the flavor. It’s insane! It’s like eating a sweet, cake-like dessert for breakfast that’s actually good for you! When you can turn something healthy into a dessert-like meal you actually look forward waking up to, the possibilities for the rest of your day are endless, wouldn’t you agree?

Oat Tips for Success:

Remember to choose organic, old-fashioned rolled oats (gluten-free options are great too) when you can. Rolled oats are higher in fiber than instant or quick cook oats and will stick with you for longer. Oats can provide up to four hours of filling benefits (which is great for your weight and insulin levels) but quick oats might only last you an hour or two at best. Steel cut is great if you’re cooking oats, but don’t digest very well when eaten raw. Organic oats are a smart choice to reduce pesticide and other chemicals sprayed on crops, and gluten-free oats are great for sensitive tummies that don’t tolerate gluten very well.


Easy Soaked Oats Recipe:


  • 1/3-1/2 cup old-fashioned rolled organic oats (gluten-free if applicable)
  • 1 cup unsweetened non-dairy milk
  • 1 tablespoon of chia or ground flax seeds (or half and half of each)
  • cinnamon (optional)
  • 1/3 cup unsweetened non-dairy yogurt (See the benefits of soaking oats with coconut yogurt here.)
  • liquid stevia or sweetener of choice
  • Other add-ins such as frozen berries, plant-based protein powder, coconut flour (which makes it thick and taste like cake!)pureed banana, plain applesauce, pumpkin puree, superfoods, alcohol-free vanilla extract, and extra water if needed

Toppings can include: raw nuts and seeds, fresh banana slices, nut butter, or freshly chopped berries or apples


Place all your ingredients in a jar or bowl, give them a stir, and soak covered overnight in the fridge.

Try soaking your oats this week and let us know what fun flavors you come up with! What a delicious, healthy way to start off the new year!

BONUS Recommendation: Download the Food Monster AppOvernight Oats with Raspberries and Tahini [Vegan, Gluten-Free]

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30 comments on “5 Reasons Raw, Soaked Oats are a Must-Try!”

Click to add comment
11 Months Ago

Rolled oats are not raw. They are heated during processing. Raw oats are available in whole oat form: https://www.amazon.com/Organic-Rolled-Oats-Hulless-non-GMO/dp/B0119J5D2K/ref=pd_lpo_vtph_325_lp_t_2?_encoding=UTF8&psc=1&refRID=962VPY06QEZX8VEVJ5TM

24 Sep 2017

Correction/Clarification: Most rolled oats have been heated during processing. The link is to raw rolled oats.

1 Years Ago

When processed, the whole grains of oats are first steamed to make them soft and pliable, then pressed to flatten them. Rolled oats cook faster than steel-cut oats, absorb more liquid, and hold their shape relatively well during cooking.Jun 1, 2017 now they are RAW PROCESSED AND STEAMED

1 Years Ago

2 concerns: 1) soaking is useful if you throw the soaking water, here not the case. 2) oats contain little phytase, we need to add phytase, like wheat flour or buckwheat to the soak if we want to accomplish a reduction of phytic acid.

Sarah Dupuy
04 Mar 2018

What about ground Flax seed? Will that help reduce the phystase?

1 Years Ago

Aren\'t you supposed to throw away the water in the morning?

Donna Fruscella
2 Years Ago

Great info, tks

Reptile Rescue Las Vegas
2 Years Ago

Overnight Oats are awesome. I eat them at least 3 times a week. So many great ways to make them and so healthy

04 Mar 2018

I find the differing information confusing. Is it a healthy breakfast or not. The phyitic acid from the oats is really bad for you and carbs for breakfast aslo not good. I don\'t know what to think now. Just because its a convenient popular trend doesn\'t mean it\'s good for you. I\'ve tried soaked oats and it\'s delicious. I\'d rather believe it\'s healthy but is it???

Karla Valentine
2 Years Ago

The article does not open on my iPhone. Useless.

Richard Dean
2 Years Ago

Danielle, the picture looks like soaked oats topped with berries, nuts and coconut flakes. You just can't really see the oats.

Jules Balsiger
2 Years Ago

Birchermuesli has been made in Switzerland for more than 100 years. It's eaten for breakfast, lunch or dinner.

Danielle White
2 Years Ago

What is that picture of? I clicked the link but don't see what that red cup of yum is


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