Luckily, the oats’ phytic acid drops sufficiently when soaked for long enough.
Cooking oats further reduces phytic acid levels. People who have difficulty digesting raw soaked oats may prefer cooked oats.
Raw oats that are not soaked are likely to cause digestive discomfort.
Water will instead be pulled from the digestive tract, and this could result in an upset stomach.
With that said, most people won’t be adversely affected by sprinkling unsoaked raw oats on top of a nourishing and hydrating smoothie or similar.
Overall, dry raw oats are not ideal due to the phytic acid content and lack of water.
If you decide they’re still appealing to eat, drink sufficient water along with them.
Raw-soaked oats, cooked oats, and oats that have been soaked and cooked are all nourishing 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 properly prepared let’s highlight some of the many health benefits of oats.
Whether you’re eating soaked raw oats or you’ve opted for cooked oatmeal, the nutritional benefits are similar.
Rich in highly absorbable plant protein, oats have a good balance of amino acids. Overall, they are considered to be high-quality protein.
Oats offer a rich dietary fiber source, including soluble and insoluble fiber. The satiating effect of fiber can aid weight loss.
Oats are an especially good source of the soluble fiber beta-glucan. Beta-glucan fiber is associated with several benefits for health. These include lower blood sugar levels, healthy blood pressure and cholesterol management, and reduced risk for disease.
Oats are a great source of prebiotic fiber. Prebiotics feed 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.
Less-processed forms of oats have a lower glycaemic index than those that are more processed, so the former should be considered for anyone who has problems regulating their blood sugar levels.
It is also possible that cooking helps release certain nutrients.
Oats are naturally gluten-free whole grain.
However, people who are intolerant to gluten should be careful to purchase oats that have not been processed alongside gluten-containing grains.
Check the label to determine whether they are completely gluten-free.
Preparation of Raw Oats
Remember that soaking raw oats will enhance digestibility.
It will also improve nutrient absorption due to the reduction in phytic acid.
If you are eating oats without cooking them, let the oats soak for around 12 hours. Raw rolled oats simply need to be soaked in water.
Some people prefer to use milk or even cranberry juice! Just beware of how the sugar content will change if you choose something other than water.
Overnight oats are a popular way to enjoy raw oats.
Water and uncooked oats are the primary ingredients.
You can add any additional ingredients to your overnight oats as desired.
These can include chopped fresh fruits, nuts, chia seeds, yogurt, and other flavors such as cinnamon.
If you need more sweetness, try adding maple syrup or honey.
Another way to eat raw oats is to add them to a smoothie. The blender will help break them up into small pieces for easier digestion.
Plus, the smoothie will provide the liquid you need to assist you with the digestion of the oats.
Raw oats work great in baking recipes.
You can also keep them raw by using them as a base for bliss balls or other recipes.
Again, the action of the food processor will help break them down into more of a powder so that they’re better digested.
Add your favorite flavors, such as coconut or chocolate, and something to hold it together.
Then you have a tiny ball of delicious raw oat goodness!
Can You Eat Uncooked Oats? | In Conclusion
You now know that eating raw oats is healthy. Eating cooked oatmeal or eating raw-soaked oats are both healthy choices.
Some people pour boiled water over raw oats and leave them for 10 minutes to help make the starch easier to digest.
Consuming raw dry oatmeal is not recommended. This is due to the probability of digestive difficulties and the presence of phytic acid.
Whether they’re cooked or raw, eating oats has several benefits.
They can help keep blood pressure and blood sugar levels under control.
Excitingly, they can also assist with weight loss.
The combination of the satiating effect of the soluble fiber beta-glucan and several other factors is likely to contribute to the positive impact on weight loss.
Raw oats are safe to eat when they are properly prepared.
Soaking oats is an important preparation 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 tasty and nutritious way to enjoy raw oats.
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