Can You Eat Raw Oats?

Oats are so common that it’s easy to forget their power and importance. For one thing, they’re an inexpensive whole grain ingredient that tastes delicious and can be used in countless ways. You can even use them as a smoothie ingredient or in your baking.

Then there’s all the potential health benefits, like decreasing cholesterol levels, managing blood sugar, improving digestion, and helping with weight loss. These benefits alone are a reason to eat oats regularly. They’re also why oatmeal breakfasts are so popular.

Oats are often cooked, but is this the only option? Can you eat oats raw instead?

As it turns out, yes, raw oats are completely edible. Some people even prefer them this way. The biggest potential issue is digestive side effects, but these only affect some people and aren’t especially dangerous. If you experience them, you can simply start soaking or cooking your oats instead. 

However, as you’ll see, most oats aren’t technically raw anyway. Part of the processing involves steaming the oats, which partially cooks them. However, there are still some important things to talk about, including possible side effects from raw oats and how best to eat them.

Can You Eat Oats Raw?

Most research and commentary focuses on the oats you find in grocery stores. These have been processed (to varying degrees) and generally steamed. Even if these oats are marketed as being raw, if they’re in a grocery store, they’ve been steamed.

For these oats, yes, you can certainly eat them raw. Most people don’t experience any issues at all.

If you’re looking for truly raw oats, you’ll need to seek out specialty raw food stores or websites. Less is known about whether this type of oat is safe to eat raw, so you’ll need to be more cautious.

The most likely answer is that these oats are safe to eat raw as well, but the risk of side effects is probably higher because the oats are harder to digest. There’s also the chance of microbial contamination, which is much less likely for oats that have been steamed first.

Problems With Raw Oats

While raw oats are safe, there are some potential issues to consider. These are most concerning if you eat large amounts of raw oats or consume them with most meals.

If you only consume raw oats every so often, then these issues aren’t likely to affect you much.

Nutrient Absorption

The first problem is that oats contain phytic acid. This is sometimes called an antinutrient, as it can decrease the absorption of some minerals, including zinc and iron.

This absorption impact isn’t a big deal if you have a nutrient-dense diet. But, if your zinc or iron intake is limited, then regularly consuming raw oats could lead to mineral deficiencies and health problems.

Cooking or soaking the oats decreases the phytic acid content and gets around this issue.

Digestive Side Effects

Raw oats are also difficult to digest, which can contribute to side effects for some people. These include stomach cramps, constipation, gas, and bloating.

These issues are most likely for people who have sensitive digestive systems. So, if you know you struggle to digest whole grains, be very cautious with raw oats.

There’s also the fiber to consider. While fiber is good for digestion, our bodies don’t cope well with sudden changes in our fiber intake. Starting slowly with raw oats can help you avoid this issue. You certainly don’t want side effects from the fiber and side effects from digestion difficulties at the same time.

Microbial Contamination

Commercial oats are steamed, which protects you against microbes. However, some companies do produce oats that are completely raw, with no steaming at all.

Such companies should have quality control processes that ensure that the oats are safe. Even so, there’s a small risk that they’re contaminated and could make you sick if you eat them raw.

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How To Eat Raw Oats

Moistened

One of the simplest approaches is to simply moisten your oats and then eat them with a spoon. You can use water, milk, plant-based milk, or even cream here. Regardless of the type, the liquid helps to soften to oats and makes them easier to eat (it reduces the risk of side effects too!).

The amount of liquid is completely up to you. Some people use just a tiny amount, while others might include more liquid than oats. It all comes down to personal preference.

Combine With Yogurt

You can also mix your oats with yogurt. This moistens them too, while also giving you a filling breakfast.

Why not take this one step further and include some fresh fruit? Doing so basically gives you an oat parfait, one that requires barely any work.

This approach works with any type of yogurt, including plant-based products. You could also turn to Greek yogurt, which is thicker and offers more protein than most other types.

Overnight Oats

At their simplest, overnight oats are made by soaking oats and chia seeds in some type of liquid overnight (you can eat them after two hours or so, but the texture is best if you allow them to soak for 8 to 12 hours). Many versions also add yogurt and various seasoning ingredients to improve the flavor profile.

Overnight oats are one of the best ways to eat raw oats, as the soaking makes them easier to digest. The long soaking time also softens the oats and improves their texture. 

Plus, there are many delicious recipes to try. Some of these even taste like dessert, despite being a healthy breakfast option.

Add To A Smoothie

If you don’t like the texture of raw oats, a smoothie is the way to go, as you’re simply blending the oats with your other smoothie ingredients. The approach works with most types of smoothies and even smoothie bowls.

However, it’s important to start slowly with the oats, as they will thicken your smoothie. Try using just 1/4 cup of oats to begin with, then perhaps another 1/4 later. Overdoing it with the oats will make your smoothie far too thick. 

Make Bliss Balls

Homemade bliss balls, no bake cookies, and protein bars often use raw oats as an ingredient. These are excellent ways to use your oats, as you’re getting extra nutrients and flavor from the other ingredients.

Such snacks can often be pretty healthy too, giving you plenty of protein and fiber in an easy-to-eat form. Just pay attention to the recipe, as some versions are surprisingly high in sugar. And, yes, sugar from dates still counts, even though dates are a natural source of sugar.

Muesli

Muesli and granola both rely on oats, along with plenty of other ingredients. The difference is that muesli isn’t baked. It relies on raw ingredients instead, including raw oats. Because of the raw oats, muesli is often soaked before being eaten, although doing so isn’t essential.

It’s better to make your own muesli, if possible, as the store bought versions are often packed with sugar and additives you don’t need. Plus, with homemade muesli, you get to choose your favorite ingredients and avoid any you don’t like.

Avoid Eating Them Dry

Most ways of eating raw oats involve adding some type of moisture. There’s a good reason for that, as dry raw oats can get caught in your digestive system, contributing to indigestion or constipation.

Some people eat them dry anyway, often mixed with protein powder for a fast and filling breakfast. If you’re doing this, make sure you consume plenty of fluids at the same time. Doing so reduces the risk of side effects.

Raw Oats Vs Cooked Oats

Flavor

Raw oats and cooked oats have a similar flavor. The biggest difference is that raw oats taste nuttier, while cooking oats highlights their sweet notes instead.

Texture

Not surprisingly, cooked oats tend to be softer and easier to eat than uncooked ones. While many people prefer the texture of cooked oats, some are the opposite and find raw oats more enjoyable.

Of course, the texture varies based on how you serve the oats. They’ll be softer if you moisten them and softer still if you soak them overnight.

Nutrition

Cooking food always changes the nutrient profile, as some nutrients are lost during the cooking process. Nevertheless, cooking also improves digestibility and can increase the availability of nutrients.

For many foods, including oats, these patterns mean that the nutrient differences between the cooked and raw versions aren’t that dramatic. You get plenty of nutrients either way, so you can choose whichever version you prefer. 

Digestive Effects

Cooking oats makes them easier to digest. This also reduces the risk of digestive side effects, including bloating and stomach cramps.

If you really don’t want to cook the oats, try soaking them instead. Doing so makes them easier to digest and doesn’t involve any heat at all. Even just half an hour of soaking can make a difference, although it’s better to go with at least four hours soaking time.

Who Should Avoid Raw Oats?

While most people can eat raw oats, you’ll want to avoid them if you have a sensitive digestive system. Be especially cautious if you already struggle with cooked oats.

People with swallowing problems also need to be careful. Soaking your oats first can help, but it’s still worth talking to your doctor first.

Also be cautious if you have celiac disease. While oats themselves are naturally gluten free, they can easily be cross-contaminated with gluten. To protect yourself, look for products that are certified as being gluten free.

Finally, anyone with iron deficiency or zinc deficiency should avoid raw oats. The phytic acid in your oats risks making these issues worse, which is the last thing you need.

Types Of Oats

Oats all come from the same plant. The difference is simply how the grain has been processed. This processing impacts the flavor, texture, and cooking time of the oats.

Oat Groats

Oat groats are the least processed version of oats. They’ve been cleaned, steamed, and had their hulls removed, but that’s it. Because of this, groats often take between 30 to 45 minutes to cook.

You’ll most often see these oats used in savory dishes, such as risotto. Groats are fantastic in such dishes, as they tend to be both nutty and chewy. While oat groats are sometimes marketed as raw, many versions have still been steamed.

Truly raw versions of these oats could be very problematic, as oat groats are harder to digest than other types. If you’re going to try these raw, be sure to soak them first.

Steel Cut Oats

Steel cut oats are sometimes known as Irish oats and are simply oat groats that have been cut into pieces with steel blades. Cutting the oats increases their surface area, which then decreases the cooking time.

These oats are sometimes used in savory recipes, but feature in oatmeal for breakfast as well.

Scottish Oats

These oats are created using a process of stone grinding, which brings the cooking time down to around 10 minutes. The stone grinding process creates a type of meal, so that the oats tend to be rich and creamy once they are cooked.

Rolled Oats

Then there are rolled oats, which also go by the name old fashioned oats. These are the most popular oats in the United States and are created by rolling oats using steel rollers.

Brands vary in the thickness of their oats, leading to differences in chewiness and cooking time. These oats are extremely versatile. You can use them in oatmeal, smoothies, baking, and even pancakes.

Quick Oats

Quick oats are a type of rolled oat, one that is rolled very thin and sometimes chopped into pieces as well. These approaches decrease the cooking time dramatically and most versions will cook in just a few minutes.

The biggest issue is that these oats tend to be mushy. This is helpful sometimes, but isn’t ideal if you want the texture of oats in your baking.

Instant Oats

Finally, we have instant oats. These are the most heavily processed type of oat and have often been precooked and then dried.

The precooking means that instant oats are incredibly fast to prepare. They just need a minute or two in the microwave or perhaps a soak in hot water.

While instant oats are helpful, they’re often packaged with excess sugar, flavors, and additives. Even when they’re not, the processing means that instant oats are digested very quickly and can easily spike your blood sugar.

What About Oatmeal?

If you’re not fond of raw oats, then oatmeal is the way to go. It still provides many of the benefits of raw oats, including helping with digestion, promoting blood sugar control, decreasing cholesterol levels, and more.

But, because oatmeal is cooked, it’s easier to digest and is often more enjoyable. Oatmeal is a fantastic choice if you don’t like the texture of raw oats or find that they give you indigestion.

While oatmeal can get a little boring, there are plenty of ways to make it more interesting. Spices are one way to do this. You can also mix in other ingredients for increased flavor and texture, like chopped nuts or fresh fruit.

You can also make savory oatmeal bowls instead of sweet ones. Doing so involves cooking the oatmeal as normal, then topping with savory ingredients like chicken, cheese, spinach, eggs, and the like. Just be sure to season your oats with salt rather than sugar.