Day 13: Alkaline Power Smoothie (see recipe below) - a smoothie of blended avocado, cucumber, spinach, green pepper and more. Mixed green salad with fresh-cut vegetables and a light oil and vinegar dressing (apple cider vinegar is known to help control . Its sometimes allowed on a full liquid diet and diets for gastrointestinal discomfort. These compounds help lower blood pressure and dilate blood vessels, leading to better blood flow. Cook until it's a touch too dry for your liking and then stir in a splash or two of the nut milk (I love coconut milk, but any other non-dairy milk is fine). However, depending on the type of oatmeal and how it is prepared, the pH can vary slightly. For that matter, what even are steel cut oats? 0.45 milligram pantothenic acid/vitamin B5 (5 percent) Benefits. For steel-cut oats, there is no neutral point; they must be acidified or have a pH of 4.5 or lower to be canned by using the boiling water method. They may help improve cell functioning in the body and reduce inflammation. For this recipe, you should look for old-fashioned thick-cut rolled oats or steel cut oats. Cooked rolled oats (dry) have a pH of 6 to 7.4. Steel cut oats are whole oat groats that have been cut into pieces on a steel buhr mill. THIS WEBSITE TAKES PART IN THE AMAZON SERVICES LLC ASSOCIATES PROGRAM, WHICH IS AN AFFILIATE ADVERTISING PROGRAM FOR USERS TO GAIN ACCESS TO SITES TO EARN ADVERTISING FEES BY ADVERTISING AND LINKING TO AMAZON.COM. The oats break apart, so they become softer and can absorb water more readily. . 5 grams protein. What to Drink for Acid Reflux? The pH of an egg depends on several factors, including what the chicken was fed and how the egg was cooked. Stir in oats, reduce heat to low. Individual oat fractions can have a significant impact upon bakery products. Steel-cut oat processing involves chopping whole groats into smaller pieces using steel blades. The answer isnt entirely clear, but it seems that they may be slightly alkaline. If the Amino Acid Score is less than 100, a link is provided to complementary sources of protein. Oats are not acid forming. That serving of oatmeal is also a rich source of micronutrients, including thiamin (vitamin B1), iron, magnesium, and selenium (via Healthline). LRA tests help you know the foods that are healthy immune-tolerant for you. Steel-cut oats and rolled oats are two processed forms of these groats. "We tend to associate oats with breakfast, but they are actually a grain, like rice or quinoa, and work wonderfully well in a variety of dishes," says registered dietitian Judy Palken, via theUniversity of Massachusetts Medical School's Center for Applied Nutrition. The glycemic index gives foods a numerical value that tells you how it impacts your blood sugar when you consume carbohydrates. Eating oatmeal may help promote a healthy digestive system and prevent damage to cells in the body. Both short- and long-term intake of oats helps reduce weight in people with overweight and type 2 diabetes, as well as in healthy individuals. I simply boil water, and pour about a cup over 2 TBS of whole oats. Are steel cut oats alkaline? (2019). Oats: Oats are a great source of soluble fiber, which helps to regulate digestion and promote a healthy gut.They are also rich in vitamins and minerals, including magnesium, iron, and zinc. Oats are also a good source of magnesium, potassium, and calcium all minerals that play important roles in the body. The oat, or common oat, plant Avena sativa is a cereal grain people grow for its seeds. Please note that you're also slowing down your metabolism if you're doing any of these things. It is also packed with 13 grams of protein and 7 grams of fiber per serving. Steel cut oats are the inner kernels of whole oats that have been cut down into pin-head sized pieces. One of the most important benefits of eating oatmeal is its high fiber content. They are ready in under 10 minutes, stove top. If youre looking for a grain that will help keep your body alkaline and healthy, amaranth is an excellent choice.Try incorporating it into soups, stews, casseroles, or even baked goods for a nutrient-packed punch! Calcium plays a role in how quickly food digests, so this must be considered when designing your experiment. Its also beneficial for maintaining blood sugar levels and preventing constipation. Steel-cut oats, and, in fact, all oats, are a rich source of fiber. Try these options for a light and tasty lunch: Baked potato with steamed broccoli. The pH of cooked oatmeal (hot) has a pH of 5.3 to 6.2. Day 14: Slices of avocado, cucumber, tomato and alfalfa sprouts . What are Alkaline Foods? That means you simply won't get all the nutrients that may be the reason you're eating the oatmeal in the first place! Manufacturers of instant oat products might also add other ingredients, such as flour or sugar to give more body or flavor. Then, reduce heat to low and let simmer, uncovered, for around minutes, stirring every so often. Oatmeal is commonly thought an easy food to digest. She has a public health degree and units in nutrition and dietetics. The reason to eat alkaline foods is because the body functions best when it is slightly alkaline.When the body is too acidic, it can lead to problems like inflammation, joint pain, skin issues, and even weight gain. For example, a single serving of oatmeal contains way more than your daily recommended need for manganese. According toregistered dietitian Tanya Zuckerbrot, the very act of digesting high fiber foods may require your body to expend more energy (that is, calories) than it would in the course of digesting relatively low-fiber foods (viaPrevention). They have less of an impact on blood sugar than . Steel-cut oats are subjected to less processing than rolled oats,according to Harvard's Nutrition Source. Table of Contents. How Viagra became a new 'tool' for young men, Ankylosing Spondylitis Pain: Fact or Fiction, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6627338/, https://www.researchgate.net/publication/312642536_Health_benefits_of_oat_current_evidence_and_molecular_mechanisms, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4325078/, https://www.glycemicindex.com/foodSearch.php, Cardiovascular health: Insomnia linked to greater risk of heart attack. To get steel cut oats, the oat kernel (called a groat) is cut into two or three pieces with a sharp blade. Also, you can cook your oatmeal with coconut milk to make it less acidic. This type of oatmeal has a chewy texture and . For any kind of oatmeal, processing begins with cleaning, purifying, and hulling the oat grain. Amaranth is also one of the most nutrient-dense grains available, providing a good source of fiber, protein, vitamins, and minerals. Incorporating oats into a healthy diet may also help people with Type 2 diabetes to lose weight. A 2015 review notes that consuming 3 g of beta-glucan fiber each day can lower coronary heart disease risk and reduce blood cholesterol. What Happens When Body is Positively Charged? One of the primary benefits of oatmeal is that it is high in fiber. This makes it slightly alkaline.The yolk, on the other hand, contains fat and cholesterol, which makes it slightly acidic. The manufacturing process changes the qualities of oats and how a person can prepare and enjoy them. PB Banana: mash about 1/2 a banana before adding the rest of the overnight steel cut oats ingredients and then add 2 tablespoons of peanut butter. document.getElementById("ak_js_1").setAttribute("value",(new Date()).getTime()); https://healthlylife.net/https://healthlylife.net/, Best Air Purifiers For Smoke Under $100 - Top Picks of 2020. And that's important because high cholesterol levels are associated with a greater risk of heart disease and stroke,according to the Centers for Disease Control and Prevention. Oatmeal, as a general rule, is acidic, which is one of the reasons why it can . Directions: Add oats, cold water or almond milk, and a pinch of sea salt to a pot according to package directions for 1 serving. Reduce heat to low and simmer for about 3 minutes or until soft. Steel cut oats nutritional value. They have similar nutritional values and health benefits. Conversely, foods with little to no fiber can actually leave your metabolism operating more slowly, according to Zuckerbrot. So, instead of bread or cereal, consider oatmeal for a healthy breakfast that wont aggravate your acid reflux. If you are looking for an alkaline breakfast cereal, look no further than the options below. These foods include fruits, vegetables, and whole grains. "Authorized health claims in food labeling are claims that have been reviewed by FDA and are allowed on food products or dietary supplements to indicate that a food or food component may reduce the risk of a disease or a health-related condition," says the FDA. So every time you choose steel cut oats instead of, say, a bagel made with white flour, you're helping keep your metabolism running at optimal speed. 3. In a medium saucepan, boil the water over a high heat and then stir in the steel-cut oats and salt. However, for other uses, such as replacing rice or other grains, the texture of steel-cut oats may provide a more suitable alternative. Sugar: 1 . Lectins, as a type of protein, have the potential to harm humans when consumed in large quantities. Add toppings or mix-ins too! There's still another way to enjoy a fresh, steaming hot bowl of steel cut oatmeal first thing in the morning. They may also help you to feel fuller longer and even have a hand in suppressing appetite, according to Dr. Reza Norouzy (via the Society for Endocrinology). Draining and rinsing will wash away the most, however that will also take some of the essential nutrients along with it. Whether you believe muesli is alkaline or acidic, one thing is for sure its a delicious and nutritious way to start your day! While you should feel free to warm them up on the stove or in the microwave, you don't have to if you're in a rush or simply want a cold breakfast. Each "~" indicates a missing or . By adjusting the pH to 4.5 or lower, you can ensure that your oats will be safe to eat at room temperature without refrigeration for up to two weeks. In the case of "quick-cooking"steel cut oats, the grain is cut into still more pieces (via University of Massachusetts Center for Applied Nutrition). Here is a comprehensive list of delicious and nutritious breakfast options that will help keep your body in an alkaline state. Additionally, fiber is known to help control cholesterol levels and blood sugar, making oatmeal an exceptionally beneficial food for people with diabetes or heart disease. Additionally, the soluble fiber in oats happens to include one called "Beta-glucan" or "-glucan," according to the Harvard School of Public Health. The best way to ensure that your steel cut oats are alkaline is to prepare them with an alkaline liquid and add some fresh fruits or vegetables to the mix. Both insoluble and soluble fiber offers important health benefits, but it is believed that soluble fiber in particular, which creates a gel when dissolved in liquid, may help manage and even lower your cholesterol levels. If you have acid reflux, oatmeal is a fantastic food to eat. Are Steel cut oats acid or alkaline? Fiber: 4 grams. As a result, steel cut oats raise your blood sugar more gradually than rolled oats. Add a good splash of milk or water. Best Himalayan Salt Lamp Brand: Our Top Picks. So, if your stomach isnt too sensitive to acidic foods, its advisable to have some oatmeal from time to time. Carbohydrates: 27 grams. . Millet: Millet is a nutty-tasting grain thats packed with nutrients like magnesium, calcium, phosphorus, and B vitamins.Its also high in fiber and low on the glycemic index, making it a great choice for diabetics or those watching their blood sugar levels. Can I Move My Air Purifier from Room to Room? For example, a single serving of oatmeal contains way more than your daily recommended need for manganese. Gluten is a protein found in wheat, rye, and barley that can cause digestive problems for some people (2). This combination of nutrients makes oatmeal an important part of a healthy diet. The alkaline-extract method gave a yield of more than 60% N, whereas the salt isolate yielded only 25% N. . ), Candida relies on an alkaline pH to convert to its fungal form, so maintaining the acidity in your gut is a crucial part of treating Candida . During cooking, they allow in more liquid and cook faster, taking around 510 minutes before they are ready. Therefore, the simple answer to "is oatmeal acidic?" is "yes". Oatmeal is a popular breakfast cereal made from oats and liquids such as water or milk. They also have a low glycemic index. Just one 1/4-cup serving of dry steel cut oats can offer you: Calories: 150. Oatmeal may have some anti-inflammatory properties. Because oats do not contain gluten, they are a safe alternative for people with celiac disease. They also have a slightly lower impact on blood sugar. FoodData Central. A2020 study published in the JAMA Networkdemonstrated that a low-fat, high-fiber, plant-based diet can help reduce body weight, in part by increasing post-meal metabolism. Steel cut oats are particularly great because they are only very minimally processed. Bring water or milk to a boil in a medium saucepan. A 1/4 cup of steel cut oats requires 3/4 to 1 cup of water whereas a 1/4 cup of rolled oats needs 1/2 cup of water. However, the majority of the time, they tend to be more on the alkaline side.This means that if youre looking for an oat variety thats less likely to cause acidity in your body, you should look for one thats labeled as alkaline. On the other hand, if youre trying to increase your intake of acid-forming foods, then youll want to choose an acidic oat variety. Its a bland, low-fat food that wont upset your stomach. A cup serving of steel cut oats (the amount typically found in a single serving) contains: Calories: 150. As I mentioned, plain oatmeal is acid-forming. Here's a breakdown of the different types of oats: Steel-Cut Oats When the whole oat groat is split into pieces. Required fields are marked *. They can help you determine if oats are right for you based on your individual medical history and dietary needs. What Will Happen If Plants Stop Purifying Air? In addition to helping to lower cholesterol, eating steel cut oats and other oatmeals may help to lower your blood pressure, according to a 2012 research paper published in the Journal of Nutrition and Metabolism. The ph of cooked rolled oats is 7.0. This is a question that many people have, especially those who are interested in eating a healthy diet. Besides being a sweet dish you can make a savory porridge as well. Extraction of this color with methanol, and high-pressure liquid chromatography indicated a direct association of this color with the phenolic acid or avenanthramide content of the oat. Steel-cut oats take longer to digest, helping you to stay full longer and causing less of a rise in blood sugar. Some veggies that reduce heartburn include cucumbers, leafy greens, broccoli, green beans, potatoes, asparagus and cauliflower. When it comes to eggs, the answer to whether they are alkaline or acidic is a bit more complicated than a simple yes or no. The toasting is intended to cultivate a nutty flavor and also to help discourage the growth of harmful bacteria, according to registered dietitian Sarah Schlicter (via My Fitness Pal). A one-cup serving of oatmeal contains four grams of fiber. Kashi GoLean Original: This cereal is made with whole grain wheat, rye, and oats that have been sprouted to increase their alkalinity. Check out these articles: 20 Most and Least Acidic Juices and 20+ Alcoholic Drinks Ranked by Acidity Level. Oats are naturally gluten free and may be an ideal substitute for many products containing gluten. Steel-cut oats, and, in fact, all oats, are a rich source of fiber. Here are the key differences between rolled, steel-cut and quick oats. Antioxidants are substances that can neutralize these harmful molecules. The answer is that they can be depending on how they are prepared. Steel-cut oats may take longer to digest, reducing spikes in blood sugar. Texture is another factor a person may wish to consider. I do it right in the pot. In the morning, put it back on the stove and heat over medium heat. Don't know what to drink? Thankfully, soaking the oats will help break down those acids, making the oats way easier to digest . On the bright side, oatmeal is rich in various nutrients, so it can help you reach your dietary needs. Instead, try adding honey orcinnamonto your oatmeal to enhance the flavor. Water ratio: Since steel cut oats are unprocessed, they require more liquid to cook. 2. This is because they have a low pH level, which means theyre not as acidic as other foods.However, some people believe that the way oats are processed can make them more acidic. There are some activities you may do to reduce the acidity of oats. WebMD does not provide medical advice, diagnosis or treatment. Ill explain the different types of oats and their pH levels, and which oats are better for acid reflux. Rolled oats are also acidic due to the processing. Save my name, email, and website in this browser for the next time I comment. How is a Negative Ion Formed And What is It Called? Your email address will not be published. These retain the most nutrients (and antinutrients like phytic acid) and taste nuttier and chewier than old-fashioned oats, quick oats, or instant oats. "Oatmeal is probably the healthiest breakfast you can make," Bremner told Mashed, "But you can also use it as the foundation for a savory lunch or dinner. Politics; World; Business; Science; . To reheat in the microwave, place in a microwave-safe container and heat 1-2 minutes, or until hot. All rights reserved. The pH of cooked oatmeal is lower when tested immediately rather than after cooling to room temperature due to an interaction between the calcium in the oats and stomach acid. Source. For foods where consistency is important, such as baked goods, rolled oats may well be a better option. Eating steel cut oats can actually help you lower your cholesterol levels. This will help neutralize any acidity and give you a delicious and nutritious breakfast that will start your day off right! And inthe case of "Scottish oats," the pieces are ground still smaller into a cornmeal-like consistency, which is how oat-meal got its name (via Bob's Red Mill). Save my name, email, and website in this browser for the next time I comment. Reduce the heat to medium-low and simmer for 20-25 minutes or until thick, stirring occasionally. For example, when you ingest oatmeal in the morning, it will digest faster than eating oatmeal at night. This is one of the few cases where the crackpot pseudoscientific belief in the supposed health benefits of alkaline foods actually gets it right. The processed oats are quicker to cook, with a consistent texture and milder flavor. An update: I've recently discovered Bob's Red Mill Quick Cooking Steel Cut Oats. This is because boiling causes the proteins in the egg white to coagulate (tighten), which decreases their surface area and therefore their ability to interact with acids. Fiber: 4 grams. Grains such as oats and oatmeal are acid-forming foods, even though they do have other benefits. Oats are some of the healthiest grains, and oatmeal contains most of its nutrients. Iron: 1.8 . Additionally, consuming too much refined sugar can also exacerbate your heartburn problems. It takes longer to cook than rolled oats, but the extra time is worth it for the delicious taste and nutritional benefits.So, are steel cut oats alkaline? Oatmeal on its own may have acid-forming properties, but there are some ways to make your morning oatmeal easier for your digestive system. Oat milk is acidic and manufactured from oats. Old Fashioned: Also called rolled oats, old fashioned oats are flat and flakey. When doing so, make sure to purchase coconut milk made with fresh coconuts instead of dried ones since the latter is acidic. 4. They are also high in magnesium and low in B6. The pH of steel-cut oats (dry): It has a pH of 5.9 to 6.3. In a medium saucepan, boil the water over a high heat and then stir in the steel-cut oats and salt. It was definitely chewy and nutty, but in a way that I found refreshing and enjoyable. People watching their blood sugar, such as those with diabetes, may want to choose lower GI foods whenever possible. Oats aren't acidic. However, some experts argue that the acidity of the nuts and dried fruit in muesli cancel out the alkalinity of the oats, making it an overall neutral food. Help Lower Cholesterol . Learn which foods can help keep blood sugar levels, Medical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations. A heartier meal will keep you from becoming hungry as quickly and reduce the possibility of snacking on high-fat, sugary foods that can aggravate acid reflux. (Raw & Roasted). Steel cut oats are often found in the breakfast aisle of many grocery and health food stores. However, they may not suit everyone. It makes a hearty and filling breakfast option that is also vegan-friendly. What Does It Mean If a Body Has Positive Charge? (Good for the Stomach? What Are Some Examples of Alkaline Foods? Can you eat when having acid reflux? Quinoa: Quinoa is another excellent source of soluble fiber, as well as protein and essential amino acids. Based on Different studies,eating oats for breakfast every day might provide relief from the symptoms of GERD. Mixed berries, diced mango, sliced banana, dried fruit and nuts, etc. Theres a lot of debate out there about whether oats are alkaline or acidic. Steel-cut whole oats are way more nutritious than instant oatmeal, or partially chopped, fresh oats. Add them to a recipe. Overnight Steel Cut OatsFall Asleep Dreaming of Breakfast. Why Eat Alkaline Foods? But before we explore these benefits further, let's talk about the basic components of overnight oats. That's according totheHarvard Health Letter, which explained that the gel "traps some of thecholesterol in your body, so it's eliminated as waste instead of entering your arteries.". Additionally, steel cut oats are a good source of fiber, which can help to keep the digestive system regular and may help to reduce the risk of heartburn. So, is oatmeal acidic or alkaline? For example, magnesium helps with muscle function, potassium aids in nerve function, and calcium is necessary for bone health.Getting enough of these minerals through foods like oats is essential for following an alkaline diet correctly. People on low carbohydrate diets may wish to limit the amount of oats that they eat. Day 12: Organic oats cooked in a 50:50 mix of water and milk (preferably almond, coconut or soy milk), topped with banana, a little honey and flax seeds. Heart failure: Could a low sodium diet sometimes do more harm than good? In a bowl, mash 1 banana. Although its leaning towards neutral, its important to remember that some foods may have a high pH level but still be acid-forming. Its also high in vitamins and minerals like magnesium, iron, copper, and manganese.Rye bread: Rye bread is a good option for those who cant tolerate wheat or gluten. Just 1/4-cup (40 grams) of dry steel cut oats offer ():Calories: 150 Protein: 5 grams Fat . Consequently, consuming too much oatmeal may worsen your acid reflux symptoms, such as heartburn. Moreover, oats are very high in antioxidants and phenolic compounds, especially avenanthramides. The answer, however, is not as simple as yes or no.Steel cut oats are made from whole oat groats that have been cut into smaller pieces. Specific foods can also trigger acid reflux, including fatty or fried foods, tomatoes andtomato products, onions, garlic, and caffeine. Are Steel Cut Oats Alkaline . Steel-cut oats undergo minimal processing, and their hard exterior can take 1530 minutes or more to cook, depending on the method. Fat: 2.5 grams. 32 grams carbohydrates. Known as porridge in certain countries, they are easy to make, and once cooked, can be topped with both sweet and savory ingredients. They must be acidified to pH 4.5 or lower to be canned using the boiling water method and stored at room temperature without refrigeration for safety. However, there is no scientific evidence to support either of these claims.Oats are a type of cereal grain that is often eaten for breakfast. You just have to be one of the many proud owners of anInstant Pot. The pH of baby oatmeal is around 6.5, which makes it slightly acidic. In the morning, your steel cut oats will be ready for you to eat straight from the fridge. Protein: 5 grams. However, people with gluten sensitivity or allergies should take care to find certified gluten-free oats, as flours containing gluten could contaminate oats processed in areas with other grains. Delicious Taste. This will take about 20 minutes. Whole oats are slower to digest and have lower GI scores than quicker forms of oats. For example, the fiber in them helps to lower cholesterol and move food efficiently through the digestive tract. Although oatmeal's reputation suffered during the rise of low-carb dieting, the tide has been turning thanks to renewed interest in plant-based eating. Dont get oats and oatmeal mixed up because oats are a raw form of whole grain that is unprocessed, whereas oatmeal is a rolled or processed healthy food. For a quicker option, you may soak the steel-cut oats overnight. Some people say that they do, while others claim that they dont. "Oat groats are the healthiest way to eat oats. If you suffer from acid reflux, you may want to avoid eating oatmeal or at least eat it in moderation. Oatmeal is also a good protein, vitamin, and minerals source. The specific kind of soluble fiber in oats, called beta-glucan, has many health benefits. Let them boil for about one minute, stir and remove from the heat. What makes amaranth so special is its high alkaline content.This means that it can help neutralize acidity in the body and promote pH balance. Oatmeal has a high nutritional value because it is 100% wholegrain and high in vitamins, minerals, and fiber. They must be acidified to pH 4.5 or lower to be canned using the boiling water method and stored at room temperature without refrigeration for safety. Subsequently, it can help prevent many serious health conditions. Due to their density, steel-cut oats are cooked with a higher ratio of liquid than rolled oats. The pH of steel-cut oats (dry):It has a pH of 5.9 to 6.3. I recommend soaking the steel cut oats for at least 10 hours before eating. They are also acidic, with a pH between 6.4 to 6.6. . tsp salt, 1 tbsp either almond butter, coconut milk, or coconut oil. But even though it's leaning towards neutral, it's important to remember that some foods may have a high pH level but still be acid-forming. . Fiber promotes intestinal health, reduces constipation and . Unlike rolled oats which are highly processed, steel-cut oats are dense and chewy as a result of being passed through sharp, steel blades that cut them into thin slices that helps retain more fiber and protein. Steel-cut oats have a slightly lower GI score than rolled oats. What is the latest research on the form of cancer Jimmy Carter has? The answer is yes and no.It all depends on the ingredients you use. Helps You Feel Fuller, Longer. You can add fresh fruit, nuts, or yogurt to make it tastier and more nutritious. There is no neutral point for steel-cut oats (dry). If a person is looking to curb their hunger, they may wish to consider steel-cut oats. "When oat fiber reaches the large intestine, it is metabolized by the good bacteria that live there, who then decrease inflammation and promote good gastrointestinal health," she explained. There is no neutral point for steel-cut oats (dry). Oatmeal is a rather acidic food, so it may aggravate the symptoms of acid reflux for some people. Here are the top alkaline breakfast cereals with the lowest acid load. We avoid using tertiary references. Updated on January 13, 2023 .entry-meta { display: flex; align-items: center; }. A one-cup serving (about 234 grams) of cooked oatmeal nutrition contains approximately: 166 calories. . *Percent Daily Values are based on a 2,000 calorie diet. Just be sure to add an extra half cup of flour to balance the extra liquid you used in making the oatmeal. They may also be available in the gluten-free aisle. Could be such a useful grain on this diet. The lower the pH number, the more acidic the substance is. Quick or instant oats often undergo other processes, such as precooking the oat and then drying it out. Reduce the heat to medium-low and simmer for 2025 minutes or until thick, stirring occasionally. Heres a closer look at why oats are part of an alkaline diet: And feeling satisfied for longer can help you to have better control over your weight, according to Healthline. One of those conditions is high blood pressure. Cover and let them soak overnight. In general, you'll need oats, salt, an acidic ingredient, an ingredient that's rich in the enzyme phytase, and liquid.
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