How to Get More From Oats at Breakfast: Soak First, Delay the Coffee

Overview

• Soaking oats for 30–60 minutes or overnight, ideally with a splash of lemon, vinegar or yogurt, activates phytase and reduces phytic acid.
• Cooking softens oats but does not sufficiently neutralize phytate, whereas pre‑soaking better preserves nutrients before any heating.
• Coffee’s polyphenols inhibit absorption of non‑heme iron from oats, so nutrition coverage advises waiting about 30–60 minutes; tea can have similar effects.
• Overnight oats are favored over porridge to keep the glycemic response lower, especially when combined with protein, nuts or seeds for steadier energy.
• A daily portion promotes fullness and regular digestion, yet a varied breakfast remains important because oats do not supply vitamin C or folate.