According to Mark’s daily Apple the main problems with oats are the phytic acid and the avenin, a protein in the prolamine family (along with gluten from wheat, rye, and barley, and zein, from corn). As far as phytic acid (or phytate) goes, oats contain less than corn and brown rice but about the same amount as wheat.
Oats contain high levels of lectins and phytic acid which can cause intestinal imbalances and block the absorption of nutrients. They are also high in omega 6s and cause many people to have high insulin. Phytate has the tendency to bind minerals and prevent their absorption. So, even if a grain is rich in minerals, the presence of phytate prevents their full absorption. Ingestion is not absorption.
Types of Oats:
Steel-cut oats are whole groats chopped into several pieces. Some of the bran flakes off, but some is retained. Steel-cut oats take longer to cook, contain the most nutrients (and antinutrients like phytic acid), and taste nuttier than conventional oats.
Rolled oats are steamed groats that have literally been rolled out and flattened, with the bran discarded. When most people think of “oats,” they’re thinking of rolled oats.
Instant oats are rolled, steamed, and precooked oats. They’re essentially the same as rolled oats, only often accompanied by sugary flavorings and rendered immediately edible by the addition of hot liquid.
Oatmeal for most people shoots theIR blood sugar sky-high, starting your day with a sugar crash within the first two hours is no good and becoming extremely hungry after also doesn’t work. If you are addicted to oats, get a glucose meter to see if you are one of the few that can withstand the blood sugar load.
If you really want to eat them I suggest fermentation. The fermentation process helps break down the lectins and phytic acid and make the food more nutritious. However, it is still an insulin generator so its one of those “proceed with caution” things.
Your best option is to go with Organic, steel cut oats. Soak them for 24+ hours, rinse them very well and store them in a cold environment.
I was never an oatmeal fan so avoiding oats is not a problem for others who can withstand them I would suggest ti either eat minimal or go with an alternative, recipe below.