* cooked oats lowers GI as you know
* what about soaked oats, does it lower GI
* does it count as cooked?
not sure what something that counts as 'cooked' means
Sorry, Mate, but your question format is hard to understand. But I'll give it a try:
1. I don't think the oats have to be cooked to lower your glycemic index (unless GI you refer to is something else). I think that the less processed it is (i.e. instant oatmeal, you know, the stuff that 'cooks in 5 minutes using only hot water') the better in terms of nutrition and fiber.
2. Yes, soaked oats should also lower GI, if the oats (in whichever form) hasn't been processed to the point that it longer has any of the fiber and nutrients that make it so low GI.
However, soaked oats does not count as cooked. It's been soaked and has softened, but it's still raw (it can have the rather unpleasant 'raw' chalky/starchy flavor). The flip side is that soaked oats are nutritionally better than cooked oats. Some vitamins and minerals don't survive heating very well. Soaked oats are more easily digestible plus you get to keep all the wonderful vitamins.
you seem to have understood it perfectly well...
1 - for nutrition, etc. i dont think it's significantly better, it seems pretty marginal
the container says quick oats, etc. cooks in 1-2 mins but dont really know, and no idea how to find out
2 - same as #1 about nutrition
3 - i dont know what makes something count as 'cooked' across all foods, ive asked this kind of question at least once, nobody really seems to know
What is the basis behind your question about food being "cooked" ? Normally that applies to the application of heat - however, in the case of something like ceviche we use the word "cooked" to describe the denaturing of the proteins in the fish causing it to change color and texture.
Are you interested in the nutritional changes or the textural changes or safety issues? I am not sure there is one word that describes all the different things that might take place nor am I sure that there is a standard definition of cooked. What do you really want to know?
1) it's always been very very very hard to find out the minimum time for when a food item is 'cooked' -- and is at the minimal safety level to eat,
2) or has passed a threshold where it's easy to digest (that something is technically/chemically cooked)
3) or in the majority of cases, it's going to be nutrition, then safety the other half of the time and this would be helped by knowing if something is chemically cooked
for oats specifically, i want to know what if anything significant changes in -- terms of nutrition -- the oats if it's cooked or not, and won't be able to if i don't even know what counts as 'cooked'
i tried to break down the questions into smaller parts:
* does soaking oats have any benefits such as lowering GI?
* does cooking oats have more benefits?
* how long do you need to microwave oats to get those benefits?
* what's the minimally viable time you should microwave your oats to get these benefits
It doesn't matter if you cook the oats or soak them in order to help with controlling blood sugar and cholesterol. Both cooked and raw oats contain soluble fiber called beta-glucan, and you will benefit if you eat it raw, soaked or cooked. However you will not get as much benefit from quick cooking or instant oats. For best results use rolled oats. Rolled oats have a low glycemic index, quick oats have a medium glycemic index and instant oats have a high glycemic index, according to the American Diabetes Association.
There is not one definition of cooked for all foods. Also, different foods can vary in how they are treated, some vegetables are good both quick cooked and slow cooked and it is just different ways to enjoy it. Also each of the type of oats mentioned above cooks at a different rate because quick oats and instant oats are processed to hurry the cooking. To find the minimum that is cooked to your taste, experiment and taste as you go.
im pretty sure soaking makes oats cook faster....
I have eaten steel cut oats for years - real ones & not quick. I follow the microwave directions. No soaking required.