Can You Eat Raw Oats? Tips for 2023

Because of its extensive list of beneficial effects on one’s health, a lot of people enjoy having oatmeal for breakfast. You can have oatmeal for breakfast either hot or cold, and by topping it with other healthy foods, you can make it even more nutritious than it already was. They are simple to assemble, and in little time at all, you will have a mason jar brimming with deliciousness. However, if you are curious as to why oatmeal has all of a sudden become so well-liked by the general population, the following information should answer all of your questions.

Health Benefits of Oatmeal

Beta-glucan is a form of soluble fiber, and oats are a good source of this substance. The presence of beta-glucan in your body is associated with significant improvements in both your cholesterol and blood sugar levels. This has a significant role in lowering the risk of diabetes, obesity, and cardiovascular disease. In addition to this, it is an excellent source of carbs, helps maintain regular bowel movements, and is beneficial to the health of the nerves. In addition to this, oats have a respectable quantity of phytonutrients, vital fatty acids, and proteins. These contribute to the body’s resistance to sickness and help maintain its overall health and fitness.

How Do You Eat Oats?

You may be curious about the best manner to consume oats now that you are aware of the positive effects that they have on your health. You can choose to cook oat groats or consume them raw, but in order to do so, they must first be soaked for a period of time in a liquid such as water or milk. Either method is acceptable. Because of the presence of phytates and the potential for bloating and gas that can result from eating raw oat groats without first soaking them, it is crucial to avoid eating raw oat groats without first soaking them. Grains include phytates, which are also known as phytic acid. Phytates bind to important minerals like iron and calcium, making it more difficult for the body to absorb these nutrients.

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.


Oats, as a type of grain, are without a doubt one of the healthiest forms of grains, and eating them for breakfast is an excellent way to get the day started off on the right foot. On the other hand, one should steer clear of consuming raw oats unless they have first been soaked for a considerable amount of time. They can be consumed in a raw or cooked form, or blended into drinks and smoothies. Consequently, you should consume oats in order to provide your body with the necessary nutrients.

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