Can You Eat Raw Oats – The Guide to Eating Healthy

Oatmeal has been a favorite breakfast option for many due to its numerous health benefits. You can enjoy an oatmeal breakfast both hot and cold and also add other healthy toppings to make it healthier than before. They are easy to put together and you get a mason jar full of goodness in no time! But if you are wondering why oatmeal has suddenly gained so much popularity among the public, here’s all that you need to know.

Oats contain beta-glucan, which is a type of soluble fiber. Beta-glucan plays an important role in lowering your cholesterol and blood sugar levels. This is instrumental in decreasing diabetes, obesity, and heart diseases. It also provides a good source of carbohydrates and promotes regular bowel movement and keeps the nerves in good form. Oats also contain a good amount of proteins, phytonutrients, and essential fatty acids. These help to protect the body against diseases and keep it healthy and fit.

How Do You Eat Oats?

Now that you know the health benefits of oats, you must be wondering what the best way to eat them is. Well, oat groats can be cooked or you can also eat them raw but only when you have soaked them for a while in some liquid like water or milk. Oat groats should not be eaten raw without soaking because of two important reasons — first, it can cause bloating and gas, and secondly, because oat groats contains phytates. Phytates, also known as phytic acid is found in grains and binds to essential minerals like iron and calcium, making it difficult for the body to absorb it.

So you might land up having mineral deficiencies if you consume too much of phytates. Hence, it is advisable not to consume oats without soaking or cooking because not only would dry raw oats be difficult to chew and swallow, but it will definitely bulk up in the stomach leading to indigestion and an upset tummy. While soaking or cooking rolled oats reduce the amount of phytates to a great degree and also make it easier to digest by breaking down the straches.

So, the best way to eat raw oats, if you do not wish to cook them is to soak them overnight in milk or water. Alternatively, you may also add two cups of boiling water to a cup of dry oat groats and let them soak for about 10 minutes. Once mushy, you can eat them even during your adventure trips in your camping plates. The heat from the hot water breaks down the starch and the water makes it easy to swallow the oats. However, if you must eat them raw, mix it in your shake or smoothie, or follow it up with plenty of fluids to prevent stomach cramps.

Cooked Oats vs. Uncooked Raw Oats – Which is a Better Option?

All grains need to be cooked to break down the starch and digest it easily. Oats are no exception. Hence, the best way to consume oats is to cook it. However, cooking also destroys some of the enzymes present in the oats. So, if you prefer to retain the enzymes in the oats, you can eat them raw by soaking them for a sufficient period of time in milk, water, or any other liquid like juice. You may also check out our article on best tap water filter, because water hygiene is very important to stay fit and fine especially in 2019. 

However, for the sake of your gut health, what remains the best way to consume oats is to soak them overnight and cook them the next day. This has the maximum health benefits and also does not cause indigestion or bloating.

Benefits of Eating Soaked Raw Oats Daily

Ease of Digestion

Soaking Oats overnight break the starch present in them and also reduces the phytates to a great extent. This improves their digestibility and makes it easier for the body to absorb the necessary minerals.  Adequate soaking acts like cooking and helps people digest the oats easily.

Time Saver

Soaking your oats overnight saves you a lot of time in the morning. All you need to do is add the oats, milk or water, the other addons you prefer in your cereal and keep it in the fridge. And tada! your breakfast is ready in the morning!

Rich in Resistant Starch

Whats best about soaked raw oats is that they are starch resistant. Resistant starch is a type of carbohydrate that is found in all sorts of starchy food. They are known to aid in digestion, improve weight and satiety too. It is indeed one of the key benefits of eating raw oats for sure.

Yummy To Eat

Soaked rolled oats can be prepared in a lot of ways and the best part is that it tastes like dessert. You can add whatever you wish to in your oatmeal from dry fruits to peanut butter, and enjoy a lovely healthy treat every morning.

Quick Recipe of Eating Soaking Raw Oats Overnight

Here is a quick and easy recipe that you can make by soaking raw rolled oats overnight.


There is no doubt that oats are a very healthy form of grains and having them for breakfast is a great way to start your day. However, one must avoid eating raw oats without soaking it for a good amount of time. They can be added in smoothies, shakes, or eaten in a cooked form. So, go ahead and give your body the nutrition it needs with oats!

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