Is Eating Raw Oats Right for You?  Nutrition, Benefits, and Uses

raw oats
raw oats

Oats, also known as Avena sativa, are widely consumed all over the world and have many health advantages. Oats are also very adaptable and can be used in many different ways, both cooked and raw. Read on to find out if raw oats are good for you.

What are raw oats?

Oats are a whole grain that is commonly consumed by many people.

Since the kernels cannot be broken down by your body, they have to be processed, including(1):

  • Hull separation
  • Heat and moisture treatment
  • Sizing and classification
  • Flaking, or milling

Oat bran, oat flour, and oat flakes (also referred to as rolled oats) are the end products of the process. Oat flakes, a beloved choice for breakfast, can be consumed either cooked or raw.

This implies that you have the option to cook them, like when making oatmeal or porridge, or consume them cold, such as by incorporating raw oats into shakes.

However, it is worth noting that due to the heating process involved in making oat kernels easily digestible, raw oats can be considered as cooked.


Oat flakes can be cooked or consumed cold, but raw oats are considered cooked.

Health benefits of raw oats

1. Helpful in weight loss

Consuming raw oats has been linked to a lower risk of obesity and weight gain. This is a result of its high dietary fiber content, which prolongs feelings of fullness. Additionally, it aids in reducing appetite and food cravings, which is related to a decrease in daily food consumption. assisting in weight maintenance and loss.

2. Reduces cholesterol level

Due to the high content of soluble fiber in raw oats, it helps lower the level of bad cholesterol in the blood. Numerous studies have shown that raw oats not only help lower the levels of bad cholesterol in your blood but also affect the fat metabolism as they absorb dietary cholesterol as well as bile salts.

3. Improves heart health

According to a study on Diet and Blood Pressure, consuming raw oats reduces the risk of developing blood pressure problems. As we all know that high blood pressure increases the risk of heart diseases, controlling and lowering blood pressure helps in maintaining heart health.

4. Good for diabetes patients

Oats are rich in beta-glycoprotein, which helps in controlling blood sugar levels. This helps in insulin regulation, making it an ideal food for people with type 2 diabetes. By controlling insulin production, oats help in digestion and blood sugar control.

5. Supports optimal gut health

Oats are also known for their capacity to promote a well-functioning digestive system by enhancing the volume of fecal matter (2).

The presence of insoluble fiber in oats is responsible for this phenomenon. Unlike soluble fiber, insoluble fiber does not dissolve in water and therefore does not create a gel-like substance.

The bacteria in your intestines do not break down insoluble fiber to the same degree as they do with soluble fiber, resulting in an increase in the size of your stool.

Oats are thought to add 3.4 grams of stool weight for every gram of dietary fiber ingested (3).

Studies have also suggested that consuming oat fiber on a daily basis may be an effective and cost-effective treatment for constipation, a common problem that affects around 20% of people (4).

For example, a study in individuals with constipation showed that 59 percent of participants who took oat fiber-derived laxatives stopped taking laxatives s (5).

Oats have oat bran naturally in them, but you can also buy oat bran separately from raw oats.


Raw oats are linked to a lower risk of obesity and weight gain due to their high dietary fiber content. They also help lower cholesterol levels, improve heart health, and support optimal gut health. Oats are rich in beta-glycoprotein, which helps in controlling blood sugar levels and insulin production. They may also be an effective and cost-effective treatment for constipation.

Nutritional Value of Raw Oats

While oats are most well-known for their high fiber and plant protein content, they also contain a variety of other nutrients  (6).

One cup (81 grams) of raw oats contains (7):

  • Calories: 307
  • Carbs: 55 grams
  • Fiber: 8 grams
  • Protein: 11 grams
  • Fat: 5 grams
  • Magnesium: 27% of the Daily Value (DV)
  • Selenium: 43% of the DV
  • Phosphorus: 27% of the DV
  • Potassium: 6% of the DV
  • Zinc: 27% of the DV

Oats are not only high in magnesium and selenium but also phosphorus, but they are also rich in soluble fiber. soluble fiber is a type of healthy dietary fiber that breaks down into gel-like particles when digested  (8).

Most of the health benefits of oats come from the soluble fiber found in the grain. The main soluble fiber found in oats is a type of protein called beta glucan (9).

Oats also contain a high amount of plant protein, which is easily digested by the body and provides more protein than most grains.

In fact, the protein composition of oats is similar to that of legumes which are considered to have a high nutritional value (10).


Oats are high in fiber, plant protein, magnesium, selenium, phosphorus, potassium, and zinc. Soluble fiber, such as beta glucan, provides most health benefits.

Potential drawbacks of consuming raw oats

While consuming uncooked oats is generally safe, it is advisable to soak them in water, juice, milk, or a nondairy milk substitute to prevent potential adverse effects.

If you consume dry raw oats, they may accumulate in your stomach or intestines, causing indigestion or constipation.

Additionally, raw oats contain phytic acid, an antinutrient that binds to minerals such as iron and zinc, hindering their absorption by your body. This may result in mineral deficiencies over time, although it is typically not a concern if you maintain a balanced diet.

In addition, raw oats soak in water lessens the impact of phytic acids on mineral absorption, so soak oats for a minimum of 12 hours (111213).


Consuming uncooked oats can cause indigestion and mineral deficiencies due to phytic acid.

How to include raw oats in your diet

Raw oats possess remarkable versatility as an ingredient.

They can be utilized as a delectable topping for your preferred yogurt or incorporated into a delightful smoothie.

A simple and nourishing method to relish raw oats is by preparing overnight oats, wherein they are soaked in water or milk and left in the refrigerator.

This process enables the oats to absorb the liquid, rendering them effortlessly digestible when consumed in the morning.

To make overnight oats, you will require the following ingredients:

  • 1 cup (83 grams) of raw oats
  • 1 cup (240 ml) of water, yogurt, or a dairy or nondairy milk of your preference
  • 1 teaspoon of chia seeds
  • 1 teaspoon of your desired sweetener, like honey, maple syrup, sugar, or a sugar substitute
  • 1/2 cup of fresh fruit, such as slices of banana or apple.

Combine all ingredients in a container with a lid so the oats don’t dry out and refrigerate overnight.


Raw oats can be used as a versatile ingredient in yogurt or smoothies, and can be prepared overnight by soaking in water or milk.


1. Is it healthy to eat oats raw?

Rolled oats can be cooked faster by cutting them into smaller pieces. Steaming oats reduces the presence of harmful microorganisms and makes them safe to consume raw.

2. Can we eat raw oats with curd?

Oats and curd naturally increase metabolism, reduce constipation, speed up fat loss, enhance bone health, and improve heart health. oats and curd reduce bad cholesterol.

3. Can I blend raw oats with milk?

Raw oats are a great addition to smoothies. They provide fiber, high-quality plant-based protein, and are a great source of whole grains. Raw oats do not need to be cooked before adding them to smoothies.

4. What is the best time to eat oats?

Oats for weight loss can be consumed at any time of the day. The best time to consume oats is at breakfast or dinner.

5. Are overnight oats raw?

Overnight oats refer to uncooked oats that have been immersed in liquid overnight. Commonly used options for soaking include almond milk, hemp milk, coconut milk, or Greek yogurt.

The bottom line

Oats are a great source of nutrients and are safe to consume.

Oats are rich in soluble fiber, which can help you lose weight, lower your blood sugar, lower your cholesterol, and improve your heart and intestinal health. They are also easy to incorporate into your diet.

It is important to soak oats before consuming them to improve digestibility and absorption of nutrients.

Leave a comment