From time to time, foods that we didn’t know about or that we rarely use in the kitchen pop up and leave us surprised many virtues they possessthe great benefits they can have for our health if we use them well. This is the case of oats, which in a short time have become indispensable in many Spanish cuisines, so much so that many recipes have been adapted or modified to be able to use them. enjoy the many benefits that contributes.
However, learn How should we eat this kind of food? It’s always a process. Not all preparations are suitable for everyone, nor do all ways of consuming them bring the same benefits. We all know that there are some preparations that are healthier than others, for example cook something on the grill It will be healthier than preparing it with high-fat sauces or batter. We also need to learn how to prepare oats to preserve the good things they provide.
Boticaria García explains if you can take oats raw
Can oats be eaten raw?
It is not always easy to discover how to take the ingredients we want to introduce into our diet, sometimes we receive contradictory or incomplete information and this leads us to give up on taking them in the way we prefer; There are times when it is necessary, but other times it doesn’t have to be. You may have ever read or heard that oats can’t be eaten raw, something like that Boticaria García wanted to clarify on his social networks.
This doubt seems to have certain foundations, because oats contain “an anti-nutrient, phytic acid”, explains the pharmacist and nutrition expert. Naturally, he is keen to point out that this phytic acid, although it can be the cause of some diseases, is not entirely harmful, as it has antioxidant properties. Yes, it is advisable to be careful with him if we want to avoid him “kidnapping”, as she herself defines it, some minerals such as calcium, iron and zincthus preventing its absorption.
To prevent this from happening, the Apothecary himself gives the solution, i.e soak the oats for eight to ten hours or even heating it, which facilitates the release of nutrients, causing the phytic acid to have less effect. For the peace of mind of consumers, the expert also underlines this the oat flakes we buy at the supermarket are not raw as such, but they undergo a steam heat treatment before being laminated, so if we decided to consume them directly, this would also be correct.
Phytic acid, nutrient or anti-nutrient?
Him phytic acid It is a substance present in many foods that come from plants, it is an antioxidant present in the outer layer of the seeds of some plants. In addition to oats, we also find it in cereals and legumes, corn, wheat, rice and soy. It is usually considered a anti-nutrient thanks to its ability to bind to minerals such as zinc, calcium, iron or magnesium, making them unable to be absorbed.
Legumes also contain phytic acid, which is why they should be left to soak.
Despite this, it has been shown that people who regularly consume phytate-rich foods have the stronger bonesThey also have antioxidant properties that can help reduce cholesterol and the risk of suffering from some inflammatory bowel diseases, which would prove that it is not as serious as it might seem at first glance.
As Boticaria García pointed out, this antinutrient can be deactivated soaking cereals and legumesbut it is also eliminated if germinated, fermented or lightly toasted, as is usually done with nuts and some seeds.
References
NCI Cancer Dictionary. (sf-d). cancer.gov. https://www.cancer.gov/espanol/publicaciones/diccionarios/diccionario-cancer/def/acido-fitico
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Interview Between the Editor of Time.news and Nutrition Expert Boticaria García
Editor: Welcome to the Time.news interview series! Today, we have the pleasure of speaking with Boticaria García, a pharmacist and nutrition expert who has been shedding light on some of the most intriguing aspects of nutrition. Boticaria, thank you for joining us.
Boticaria García: Thank you for having me! It’s great to be here.
Editor: Let’s dive right into it. We’ve been hearing a lot about oats lately—how they’re becoming staples in Spanish cuisine. What makes oats so special?
Boticaria García: Oats are indeed gaining popularity, and for good reason. They are packed with nutrients and offer numerous health benefits, such as improving heart health, aiding digestion, and even helping with weight management. The versatility of oats also makes them easy to incorporate into various recipes, which adds to their appeal.
Editor: That’s fascinating! But I’ve heard mixed messages about whether oats can be eaten raw. What’s the truth behind that?
Boticaria García: This is a common misconception. Oats do contain phytic acid, which many refer to as an “anti-nutrient” because it can inhibit the absorption of certain minerals like calcium and iron. However, it’s important to know that phytic acid is not entirely harmful—it’s also an antioxidant. So, if you’re considering eating raw oats, it’s best to soak them for eight to ten hours or cook them, which helps mitigate the effects of phytic acid.
Editor: So, soaking makes a significant difference! How does the soaking process affect the nutrients in oats?
Boticaria García: Soaking oats helps to break down the phytic acid, making it less effective at binding to minerals. This process also makes it easier to digest and promotes the release of nutrients. Furthermore, it’s worth noting that the oat flakes you find in supermarkets are typically not raw; they undergo a steam heat treatment before being processed. So, consuming them without further cooking is perfectly fine as well.
Editor: That’s reassuring! With this newfound knowledge, how can individuals incorporate oats into their diets effectively?
Boticaria García: One of the best ways to enjoy oats is in the form of overnight oats. You soak the oats in liquid overnight, which makes them soft and ready to eat in the morning. You can add fruits, nuts, and seeds for extra nutrition and flavor. Additionally, oats can be used in smoothies, baking, or as a base for healthy energy bars.
Editor: Those sound like delicious options! There are so many trends in nutrition. What do you believe is the biggest myth surrounding oats that people should be aware of?
Boticaria García: One major myth is that oats are inherently unhealthy due to their carbohydrate content. In reality, the fiber in oats can help regulate blood sugar levels and promote satiety, making them a healthy option for people managing their weight. Just like with any food, moderation is key, and pairing oats with protein and healthy fats can lead to well-balanced meals.
Editor: That makes a lot of sense! As we wrap up our conversation, what advice would you offer to someone looking to start using oats more in their cooking?
Boticaria García: I would suggest starting simple. Experiment with different oat recipes to see what you enjoy most—whether that’s oatmeal, granola, or oat pancakes. Don’t be afraid to get creative with flavors and ingredients! Have fun with it, and you’ll soon find that oats can be both delicious and highly beneficial for your health.
Editor: Thank you so much, Boticaria, for your valuable insights on this superfood. It’s clear that oats have a lot to offer, and we appreciate you sharing your expertise with us!
Boticaria García: Thank you for the invitation! I hope everyone enjoys exploring the wonderful world of oats.