Can You Eat Oats Raw? Yes! and They're 4 Times Healthier

Overnight oats is the hottest (cold) breakfast around — and for good reason. Simply soak raw oats in milk in the evening, and by the next morning, you’ve got a dish that’s a filling grab-and-go option for busy days. But you may wonder if you can eat raw oats on a regular basis and still get the benefits from this pantry staple. Well, it turns out that eating uncooked oats is more than okay — it can be an even healthier choice than hot oatmeal! To find out what gives raw oats the nutritional advantage over the cooked kind, we tapped a registered dietitian who reveals their bonus benefits. Keep reading for these insights and three recipes for enjoying uncooked oats all day long, not just in the morning!

How oats are made and processed

If you’ve ever wondered how your rolled, steel-cut or instant oats are made, it all starts with the same source: oat grass. This plant produces seeds (also called grouts), which are then processed to yield the hearty grains that end up in your breakfast bowl.

Instant oats are the most processed variety as the grouts are steamed and rolled thin so they cook in 1 to 2 minutes. Meanwhile, steel-cut oats are made by cutting the grouts into smaller pieces — no heat or pressing used — which results in a 30-minute cook time. Rolled oats fall in the middle because they’re steamed and slightly flattened similar to instant oats, but they cook in about 5 minutes.

Regardless of your oat preferences, this pantry staple is brimming with nutty flavors and healing properties.

The health benefits of oats

Oats being viewed as a superfood is no exaggeration. A ½-cup serving of plain oatmeal contains approximately 150 calories, 5 grams of protein and less than 3 grams of fat — all of which fuel cell growth and energy storage. Additionally, research highlights more benefits of enjoying oats on a regular basis.

1. They help ward off chronic inflammation and diseases.

The nutrients found in oats do wonders for helping you look and feel your best. In fact, 1 cup of oats contains about 9 grams of fiber, 42 grams of calcium and 293 milligrams (mg) of potassium. These nutrients are essential as they’ve been shown to protect against inflammation, chronic disease, high cholesterol and premature aging. (Click through to learn how whole grain oats ease mid back pain, too.)

2. Oats help improve mood.

Oats are bursting with complex carbohydrates that can benefit your mood. According to research, this is due to complex carbs raising insulin levels, which encourages the production of a hormone called serotonin. “Serotonin is crucial not only to control your appetite and stop you from overeating; it’s essential to keep your moods regulated,” Judith Wurtman, PhD, says.

3. They help quell hunger cravings.

That full feeling you experience after eating a bowl of oatmeal is all thanks to fiber, more specifically soluble fiber. Research published in the journal Foods notes that this fiber turns into a gel-like substance that helps slow digestion. As a result, soluble fiber is linked with promoting satiety and curbing hunger cravings. (Click through to learn about the weight loss benefits of soluble fiber.)