Oats are a popular breakfast food that can be cooked in many different ways. Some people prefer to rinse oats before cooking, while others argue that rinsing is unnecessary. So should you rinse oats or not? Here is a comprehensive look at the pros and cons of rinsing oats before cooking.
What are the main reasons people rinse oats?
There are two primary reasons people choose to rinse oats before cooking:
- To remove any dirt, debris, or contaminants – Oats are a grain that grows close to the ground. Rinsing them removes any unwanted particles.
- To prevent sticking and clumping – Rinsing oats helps prevent the oats from sticking together when cooking. The starches on the oat surface can cause them to clump up if not rinsed off.
Some people also rinse oats out of habit, without necessarily having a specific reason for doing so. If you grew up watching your parents rinse oats before cooking, you may follow the same ritual.
What are the main reasons not to rinse oats?
There are also a couple reasons one may choose not to rinse oats:
- To retain nutrients – Rinsing oats can wash away some of the soluble fiber and minerals.
- To save time – It’s an extra unnecessary step for some people.
Some types of oats, like steel-cut oats, take longer to cook. Rinsing adds more time to the cooking process which some people prefer to skip.
Do you really need to rinse oats?
For most types of oats, rinsing is an optional step. Oats from reputable suppliers are generally very clean. Here are some key points on whether rinsing is necessary:
- Oats sold in sealed containers or bags don’t need rinsing – The packaging keeps out contaminants.
- Loose oats bought from bulk bins should be rinsed – Scooping exposes them to more debris.
- Steel-cut oats and thick rolled oats generally don’t require rinsing – The size makes debris less likely to stick.
- Instant oats and thin rolled oats are more prone to clumping – Rinsing can help reduce sticking.
Unless you purchased loose oats from a bulk bin, rinsing oats is unlikely to remove any significant dirt or debris. For most people, it is an optional step.
Does rinsing oats remove nutrients?
Oats contain soluble fiber and minerals that can be lost if rinsed away. However, the amount lost is very small. Here is a look at how much rinsing impacts the nutrient content:
- Fiber – Less than 5% loss by rinsing.
- Thiamine – Up to 10% can be lost if oats are rinsed vigorously under running water.
- Minerals like iron, zinc, magnesium – Trace amounts may rinse away but not significant.
Overall, any nutrients lost to rinsing are minimal. It is more important how the oats are cooked, as methods like excessive boiling can have a greater impact on nutrient retention.
Should you rinse specific types of oats?
Certain types of oats respond better to rinsing than others:
| Type of Oat | Should You Rinse? |
|---|---|
| Steel-cut oats | No need to rinse – Very minimally processed |
| Scottish oats | No need to rinse – Fairly thick oats |
| Rolled oats | Optional rinsing – Rinsing can help thinner rolled oats avoid clumping together |
| Instant oats | Better to rinse – Prone to sticking without rinsing |
| Oat bran | No need to rinse – Very minimally processed |
As a general rule, thicker oat varieties don’t require rinsing while thinner, more processed oats benefit from it. But in most cases, it’s completely optional.
How to rinse oats
If you do choose to rinse your oats, here is a simple method:
- Place oats into a fine mesh strainer or colander.
- Run cool water over the oats, stirring gently with your hand or a spoon.
- Rinse for 20 to 30 seconds to remove any dust or debris.
- Shake the strainer to drain excess water.
Make sure not to rinse oats for too long or you may wash away more nutrients. Rinsing for half a minute is sufficient.
Can you soak oats instead of rinsing?
Soaking oats before cooking can provide many of the same benefits as rinsing:
- Softens oats for better texture
- Removes starch to prevent clumping
- Makes oats more digestible
The best way to soak oats is to place them in a bowl or container and cover with water. Soak overnight in the fridge or at least 1-2 hours, then drain excess water before cooking. Steel-cut oats require longer soaking time.
Benefits of soaking oats
- Improves nutrient absorption, especially minerals
- Breaks down phytic acid which can inhibit mineral absorption
- Increases available nutrients
- Adds texture and flavor
Soaking is more effective than rinsing at removing starch, enhancing nutrition, and achieving the perfect texture.
Conclusion
Rinsing oats before cooking is optional for most people. It can help prevent sticking and clumping for some types of oats but isn’t mandatory. Any nutrients lost in rinsing are very minimal. If you do choose to rinse, a quick 20-30 second rinse is sufficient. Soaking oats can provide enhanced benefits but also isn’t required. The bottom line is that rinsing or soaking comes down to personal preference.