Stable energy, a flat stomach, a clear mind, and a great mood. That’s what it feels like to win the morning before 7 a.m.
How nutritious is a single glass (200 ml) of homemade oat water?
Nutrient | Approximate Amount | Direct Benefit
Beta-glucans | 1.5-2 g | Lowers LDL cholesterol
Soluble fiber | 3-4 g | Easy digestion
Protein | 2-3 g | Extra satiety
Avenanthramides | High concentration | Powerful antioxidant
Magnesium | 20-25% DV | Bones and energy
Zero added sugars and only 70-90 calories
The star recipe that even the laziest among us will adopt in 3 days:
Ingredients for 1 liter (makes 4-5 glasses):
½ cup of rolled oats (the cheapest kind works)
1 liter of filtered or bottled water
Optional: cinnamon stick, natural vanilla, pure cocoa powder
Steps (literally 2 active minutes):
The night before, put everything in a large glass jar or blender.
In the morning, blend for 40-60 seconds.
If you want a 100% creamy texture, strain through a fine-mesh sieve or cheesecloth (I like it with a little bit of texture; it tastes better).
Store in the refrigerator and it’s ready.
Mind-blowing variations:
Horchata oat water (cinnamon + piloncillo)
Mocha oat water (cacao + instant coffee)
Red fruit oat water (frozen raspberries)
Matcha oat water (because it’s possible too)
Perfect timing to suit your lifestyle
On an empty stomach (ideally): 250-300 ml as soon as you wake up
Mid-morning: 200 ml if you have a light breakfast
Before bed: only if your digestion is excellent (avoid if you experience bloating at night)
The questions everyone has (and the real answers)
“Does it taste like sock water?”
See continued on page 2
At first, it does have a mild taste, but after 4 days you’ll get used to it and even crave it. Add cinnamon or cocoa and it becomes a healthy habit.
“Does it make you gain weight?”
On the contrary: most people lose 2-4 kg in the first month because they stop snacking on bread and cookies.
“Can I drink it if I have diabetes?”
Yes, and it’s one of the best options. Just don’t add sugar or honey.
