Can You Eat Raw Oats?

Pros and Cons of Eating Oats Raw We’ll probably never run out of ideas when we talk about how to eat oats. They are known as breakfast cereal and are commonly eaten as porridge in …

can you eat raw oats

Pros and Cons of Eating Oats Raw

We’ll probably never run out of ideas when we talk about how to eat oats. They are known as breakfast cereal and are commonly eaten as porridge in the form of oatmeal. They are mostly sweet but others are now trying its savory flavor for a change. But have you thought about eating them raw or half-cooked at least?

Can you eat raw oats? You might have asked this question some time in your life but in today’s article, let us answer it and bust the myth against eating raw oats.

Raw oats are what we get when whole oats are toasted, hulled, and steamed and are either rolled with giant rollers or chopped into rough nubs using steel blades. It is actually fair to say that oats, especially rolled oats are not completely raw as they are slightly soft already after their steaming process.

But, can you eat oats raw? The answer is: yes you can! But it is recommended to at least soak the oats before eating. Aside from the fact that they get softer when soaked, the liquid they absorb reduces phytic acid which increases digestibility and nutrient absorption.

Is It Safe To Eat Raw Oats?

Yes, it is and as a matter of fact, it is healthy to eat raw oats.

Oat is known for its culinary versatility and its soft and creamy texture when cooked, let alone its abundance in nutrients such as fiber and protein. 

It will be helpful to identify the different types of oats to be sure if they are safe to eat when raw. For example, oat groats and steel-cut oats are extremely dense and not edible while raw, so they require further processing to make rolled oats.

Is Eating Raw Oats Healthy?

Eating raw oats is healthy. Although there’s no clear advantage about eating raw oats than eating them cooked. In fact, the nutrients when oats are cooked may further increase, according to Harvard Health Publishing. But generally, you can eat oats raw and get the same nutrients that oats contain from harvest to production. Just like any other food, there are advantages and disadvantages to eating raw oats:

🗹 Pros:

✔️Easy to Prepare

If your mornings are always in a rush, you can spare yourself from waiting for your pot of milk or water to boil. You can just leave the oats with water, soak for a while and consume them right away.


Raw oats have a robust presence of the soluble fiber beta-glucan, which has been linked to lowering blood pressure, cholesterol, and blood sugar and helps to improve heart health. Because of their high-fiber content, raw oats can also help manage diabetes and support good gut health. Compared to other grains, oats provide complex carbs and other essential nutrients and are generally gluten-free, making them safe to be consumed by those who have gluten sensitivities, including celiac disease.

✔️Good for Weight Loss

The soluble fiber beta-glucan found in oats can easily promote a feeling of fullness, discouraging unnecessary eating which therefore helps you to lose weight. They make you feel full quicker and longer and they are good for your gut health. The fiber in oats also alleviates constipation.

✔️You Can Save on Costs

Because you don’t need to cook them, you can save electricity or gas in cooking, plus it will lessen your usage of milk and other ingredients you usually use in cooking oatmeal.

🆇 Cons

May Taste Bland

Although it is surely healthy, your oatmeal may not be as tasty as you imagine it to be. You may lose your appetite from the first taste but the rule of thumb would be don’t overdo it. You can eat raw oats on some days, but NOT every day.

The Acid

The phytic acid found in raw oats is a minor downside in eating them uncooked. Phytic acid can decrease the absorption of some minerals but soaking it with water helps to decrease the level of this acid, promoting easier digestion.


Their build-up in your stomach or intestines may happen when eating raw oats which may result in indigestion or constipation.

Why It Is Healthy to Eat Raw Oats

Oats, raw or cooked, are packed with all-natural and plant-based compounds that provide health benefits once consumed. 

Good for the heart. 

As mentioned above, oats are rich in [beta-glucan, a soluble fiber that has been associated with blood-pressure-lowering effects. The fiber found in oats is considerably high with 10.1 g of fiber per 100 g of dry oatmeal.

Promotes blood sugar control.

People with type 2 diabetes are encouraged to have a higher intake of oats because of its beta-glucan which has shown to help control blood sugar due to its ability to form a gel-like substance in your digestive system. Oats do not contain a significant amount of sugar hence, this is a great choice for consumers who have diabetes and other blood sugar-related problems.

Maintains a healthy digestive system.

Oats play a role in your digestion and general metabolic health. As they are high in fiber, they can help reduce constipation and keep the gastrointestinal tract in place. 

Helps to reduce weight.

Eating raw oats improves satiety (the feeling of fullness) thus reducing hunger and leading to a lesser desire for an extra food intake.

Great for your gut.

Oats have the ability to support a healthy bowel by increasing fecal bulk. Research shows that daily intake of oat fiber may be a useful and low-cost approach to treating constipation.

How to Eat Raw Oats

Banana flax seeds overnight oats

Oats stand out among other grains because they are so versatile, culinary-wise. You can use them as the main star in a single dish or mix them with other ingredients to add extra texture to your recipes. But when eating them raw, you can use them in ways that many have tried, like below:

1. Oatmeal Smoothie


  • 1/4 cup rolled oats (27 grams)
  • 1 frozen banana (sliced into coins; 99 grams)
  • 2 tablespoons peanut butter (40 grams)
  • 1 tablespoon ground flax seeds (6 grams)
  • 3/4 cup almond milk or water (6 ounces)
  • .5 to 1 tablespoon maple syrup (10 grams; or to taste)
  • 3 to 5 ice cubes


  1. Blend the oats first using a blender. Pulse until powdery.
  2. Mix all the ingredients in a blender
  3. Serve in a glass topped with sliced bananas.


2. Overnight Oats


  • ½ cup rolled oats
  • ¾ cup liquid (water or milk)
  • ¼ cup Greek yogurt
  • 1 tablespoon sweetener
  • ¼ teaspoon vanilla extract


  1. Put all the ingredients into a mason jar or any airtight container.
  2. Mix well using a spoon or you can directly close the jar and shake well until fully combined.
  3. Place in the refrigerator for at least 12 hours to soak overnight.
  4. Serve cold with any fruit of your choice on top.

Mason Jars:

Bottom Line

Generally, foods or vegetables that are fresh from harvest, are reaped at their peak of ripeness hence, they contain a great amount of nutrients but as they are left stored or uneaten, they gradually lose their vitamins and minerals. Since oats are already processed, their nutritional value remains intact which can benefit our body when eaten whether raw or cooked.

Any way you eat your oats, make sure to consume a significant amount so that you will get enough nutrients such as fiber and protein that could supplement our daily requirement of those vitamins and minerals.