Can you eat raw oats?

In this brief guide, we will discuss the following question, “can you eat raw oats?”, and other queries related to this topic.

Can you eat raw oats? 

Yes, you can eat raw oats as well as uncooked. There is a difference between raw and uncooked oats. Raw oats are oats that come straight from the field and do not undergo any processing and are used to feed animals because humans can not digest them. 

Unlike raw oats, uncooked oats are rolled oats and they generally undergo some processing to remove any bacteria, pathogens, or mold that might have developed inside of them, and also they go through some steps to make them consumable by humans and give them their final shape.

Raw oats might carry some pathogens and bacteria which cause sickness which in turn make them unsafe to be consumed by some people. However, rolled oats are pasteurized to kill any harmful pathogens that might have proliferated during the transportation or storage. 

The rolled oats can be consumed cooked, for example when preparing oatmeal and exposing it to heat, or uncooked like soaking them in milk overnight. Rolled oats, instant oat, or quick oats are, kind of, the same with some differences in size and they are all very popular worldwide and used for different recipes. 

However, raw oats do not have a good taste but can be added to yogurt, milk, or smoothies. So, soaking or consuming oats with other foods is better from the taste perspective and might make the digestion of the oat more smooth and easier. 

Oats are high in calories since a cup of uncooked oats contains about 310 calories. Most calories come from carbohydrates because the same amount contains about 55 grams of carbs. But also, oats are rich in proteins. One cup contains 11 grams of proteins and 5 grams of fat. 

Additionally, oats are an excellent source of soluble fibers since one cup contains 8 grams. Furthermore, oats are high in minerals like magnesium, phosphorus, potassium, selenium, and zinc. Also, oats contain low amounts of iron and calcium. 

So, you can not rely on oats to meet your daily calcium and iron requirements but you can include them as a part of a healthy diet. However, combining oats with milk and some fruits such as berries would be a good breakfast idea since it is rich in macronutrients and micronutrients.

What are the different types of oats?

There are many different types of oats and each type has unique properties:

  • Oat groats: the hull of the whole oat kernels are removed to make the oat groats because humans can not digest whole oats like animals. However, this type of oats is the least processed form of oats. The bran of the oats is preserved and is the most nutritious part.
  • Steel-cut oats: these are oat groats that still have the oat bran but they are cut into small pieces. The smaller they are the faster they will be cooked.
  • Stone ground oats: also known as Scottish oats are groats that have been grounded using a stone. Generally, these types are used to porridge with creamy textures.
  • Rolled oats: or old-fashioned oats are the most seen on the market. This type of oats is not technically raw because oats undergo several steaming and processing techniques to remove all potential bacteria and give them their final look.
  • Instant oats: resemble the rolled oats but they are cut into thinner and smaller pieces. So, compared to rolled oats, instant oats are easier to digest and faster to be cooked.

What are the health benefits of oats?

The major health benefits of oats are related to their high fiber content. So, oats help in reducing your blood cholesterol levels. When the oats reach your stomach, the soluble fiber which is the beta-glucan will form a gel-like substance that helps in reducing cholesterol absorption by the body. 

Moreover, this soluble fiber interferes and decreases the reabsorption of the bile salts that are involved in fat absorption and digestion. Along with decreasing fat absorption, fibers will decrease or slow the absorption of sugar into your bloodstream. 

This property is very beneficial for diabetic patients because it will not stimulate the secretion of large amounts of insulin to lower blood glucose. Furthermore, soluble fibers are helpful for hypertensive patients since they help in reducing blood pressure. 

Whole grains such as oats are very essential to be included in the diet of people suffering from high blood pressure since they are rich in potassium and magnesium which might help reduce blood pressure. 

Soluble fibers will make you full for longer so they have a crucial role in promoting weight loss. Besides, oats do not only contain soluble fibers but also are high in insoluble fibers that promote your gut health by reducing your risk of developing constipation and other problems.


In this brief guide, we discussed the following question, “can you eat raw oats?” and other queries related to this topic.


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