Wed. Aug 10th, 2022

Is eating raw oats good for health?

Types of Oats and How They Are Prepared:
Oats come in many different forms, varying in the level of processing they’ve gone through.

From minimally processed oats to superfine instant oats, you can eat uncooked oats in any edible form.

As you will see from the following explanations, most commercial raw oats are not technically raw oats.

Although easy to digest should be taken for granted, “raw” oats can be eaten in the following forms.

And as we’ll emphasize further in this article, it’s easy to make oats easier to digest without cooking.

1) Oatmeal

Oats are the least processed form of edible oats.

Although farm animals will prefer whole-grain oats, they are not digested well by humans. Oatmeal is whole grain oats that have had the undigested skin removed.

Commercial panels may have undergone heating and moisture removal to extend shelf life.

Groats contain beneficial oat bran.

The bran is a healthy part of the oat grain that is usually removed and sold separately.

When they are prepared properly, plates are probably safe to eat raw.

However, they will take longer to digest than processed oats. Should cook them.

Even if they’re thoroughly soaked, they’ll still be harder to eat than processed oats if you haven’t cooked them yet.

2) Steel cut oats

Another less processed variety, these are sheets that have been cut into many smaller pieces.

Also known as “Irish oats,” they are cut as quickly as when cooked.

3) Oats on the ground

Ice-milled oats are ground into small pieces using ice.

They are commonly known as Scottish oatmeal.

4) Oatmeal roll

Rolled oats are sometimes referred to as aged oats.

Much more readily available than rolled oats on supermarket shelves, rolled oats aren’t technically raw.

They go through a steaming process before being flattened into “rolled” oats and removing the moisture.

However, when it comes to raw oats in this article, we will consider all the forms mentioned as raw oats.

You’re basically wondering if you can use any form of oats you buy and eat them without cooking.

From a digestibility standpoint, rolled oats and even more pureed oats are the ones you might most consider eating raw.

They are also most commonly used to make cakes, smoothies or to make oatmeal.

5) Instant Oats

Instant oats are oats that have been chopped and thinner than regular rolled oats.

Doing so helps them cook and digest faster than other forms of oats.

Also known as quick oats, make sure you check for other ingredients like sugar, flavoring, or powdered milk that haven’t been added.

Whole-grain oats quickly still have good nutritional value and are an affordable option for convenience.

However, they often have a higher glycemic index than less processed varieties.

Concerns about eating dry oats

The main concern about eating uncooked oats revolves around the digestibility and absorption of minerals.

Preparation is an important consideration to help negate this problem.

Foods such as grains, legumes, and nuts contain substances called antinutrients. Phytic acid is an antinutrient found in oats.

It can block the absorption of minerals such as iron, calcium, magnesium, manganese and zinc.

Fortunately, the phytic acid present in oats decreases sufficiently when they are soaked long enough.

Cooking oats also reduces phytic acid levels. People who have difficulty digesting raw pickled oats may prefer cooked oats.

Raw oats that are not soaked in water can cause digestive upset.

Instead, water will be taken from the digestive tract and this can lead to abdominal pain.

With that said, most people won’t suffer ill effects from sprinkling unsalted raw oats on top of a healthy and nutritious smoothie or the like.

In general, dry raw oats are not ideal due to their high phytic acid content and lack of water.

If you decide they still want to eat, make sure you drink enough water with them.

Raw pickled oats, cooked oats, soaked and cooked oats are all nutritional additions to a healthy diet.

The many health benefits of oats

Now that we’ve determined that it’s safe to eat raw oats when they’re properly prepared, let’s highlight some of the health benefits of eating oats.

Whether you’re eating raw pickled oats or you’ve opted for cooked oatmeal, the nutritional benefits are similar.

  • Rich in easily absorbed plant protein, oats have a good balance of amino acids. Overall, they are considered a high-quality protein
  • Oats provide a rich source of fiber, both soluble and insoluble. The satiety effect of fiber can help with weight loss
  • Oats are an especially good source of beta-glucan soluble fiber. Beta-glucan fiber has been linked to a number of health benefits. These include lowering blood sugar, controlling blood pressure and healthy cholesterol levels, and reducing the risk of disease.
  • Oats are an excellent source of prebiotic fiber. Prebiotics provide probiotic bacteria in the gut and are important for optimal gut health
  • They contain many essential vitamins and are a very good source of antioxidants.

Can you eat uncooked oats?

Now you know that eating raw oats is healthy. Eating cooked oatmeal or choosing to eat raw pickled oats are both healthy options.

Some people choose to pour boiled water over raw oats and leave it for 10 minutes as another way to help the starches digest easier.

Raw dry oatmeal should not be consumed. This is due to its ability to be difficult to digest and the presence of phytic acid.

Whether they are cooked or raw, eating oats has a number of benefits.

They can help control blood pressure and blood sugar.

Interestingly, they can also aid in weight loss.

The combination of the satiety effects of beta-glucan soluble fiber and several other factors may contribute to a positive effect on weight loss.

Raw oats are very safe to eat when they are prepared properly.

Soaking oats is an important preparatory step for consuming raw oats, although small amounts of unsoaked oats in smoothies or on top of yogurt are unlikely to cause problems.

Overnight oats mixed with fresh fruit are a delicious and nutritious way to enjoy raw oats.

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