Ground oats are popularly known as white oats, and steel-cut oats are also known as coarse oatmeal, Irish oatmeal, or pinhead oats. Depending on the cooking time, oats are categorized as quick or instant, shortened by the size of the oats, precooking, and sometimes the addition of enzymes.
Can you eat oatmeal raw? Yes you can eat oatmeal raw. When you consider eating raw oats, they are healthy if you are soaking them in water for a few hours before eating. You may also add some milk over your oats. However, eating them dry can cause stomach or colon problems and bloat.
Is Eating Oatmeal Raw Bad for Me?
Raw oats are healthy to eat as long as you soak them in water for a while or use milk to enhance digestibility and nutrient absorption. They contain nutrients and are safe to eat since they have a high amount of soluble fiber, beta-glucan. They aid in weight loss and improve your blood sugar levels, cholesterol, and gut and heart health.
Oatmeal is a favorite breakfast cereal in many families that you can enjoy cooked or raw. However, when eaten dry, they could build up in your stomach and intestines, which could end up in indigestion or constipation.
Besides, raw oats contain phytic acid, an anti-nutrient that binds minerals such as zinc, and iron, giving your body a challenging task to absorb them. Due to this reaction, mineral deficiencies could build up over time, which is not an issue since you could control it by eating a balanced diet. Also, soaking raw oats in water reduces the effect of phytic acids on mineral absorption. For best results, you can soak up your oats for at least 12 hours.
Therefore, it is best to consider not eating dry oats instead of soaking them in water, milk, or juice.
What are the Benefits of Eating Oatmeal?
Benefit #1 – Oats help relieve constipation
The elderly tend to experience constipation with infrequent and irregular bowel movements that are difficult to pass. Laxatives often are used to relieve constipation; however, they are linked with weight loss and reduced quality of life in the elderly.
Therefore, oat bran, which contains a fiber-rich outer layer of the grain, helps relieve constipation in the elderly.
Benefit #2 – Oatmeal Helps to Lose Weight
When you consume oatmeal at any given time, you will notice feeling full for a very long time. It is due to the filling ability of oats, brought about by beta-glucan, which drags the time taken by your stomach to empty food. Consumption of filling foods can help you eat fewer calories and result in losing weight.
Beta-glucan promotes the release of a hormone produced in the gut in response to eating, known as peptide YY. The hormone can lead to reduced calorie intake, which decreases your risk of obesity.
Benefit #3 – Oats Contain a Very High Nutrient Composition
Well-balanced nutrient composition is found in oats since they are good sources of carbohydrates and fiber. Additionally, they contain more protein and fat than most grains. They contain vitamins, minerals, and antioxidant plant compounds. In 78 grams of dry oats, there are the following nutrients;
- Manganese 191% of the RDI
- Phosphorus 41% of the RDI
- Magnesium 34% of the RDI
- Copper 24% of the RDI
- Iron 20% of the RDI
- Zinc 20% of the RDI
- Folate 20% of the RDI
- Vitamin B1 – thiamin 30% of the RDI
- Vitamin B5 10% of the RDI
As a result of such amounts of nutrients, oats are among the most nutrient-dense foods you can consume.
How Can You Integrate Raw Oats into Your Diet?
Raw oats are extensively nutritious, and you can add them as toppings to your preferred yogurt or blend them into a smoothie. Another popular way is to eat oatmeal porridge for breakfast. A simple and most convenient way to make oatmeal includes;
- Rolled oats
- Water or milk
- A pinch of salt
Add the ingredients to a pot bring to a boil. Once boiling, reduce heat to a simmer and cook the oats, occasionally stirring until soft. To add taste to your oatmeal, you can add cinnamon, fruits, nuts, seeds, or yogurt,
Moreover, you can occasionally include oats during baking goods like bread: granola, and muesli. If you are sensitive to gluten, ensure to buy oat products that are certified as gluten-free. Although gluten is a rare ingredient in oats, it is sometimes mixed in due to harvesting using the same equipment as other grains containing gluten.
Other than your diet, oatmeal can come in handy for your beauty and skin needs. It helps soak up the excess oil on your skin, thus treating acne. The antioxidants and anti-inflammatory compounds help treat dry skin and get rid of dry skin cells. They also contain compounds known as saponins, which are natural cleansers. They help remove the dirt and oil that clog your pores and exfoliate the skin.
What Recipes Can You Include Oatmeal?
Other than using oats to prepare porridge and breakfast cereal, you can use oats in other recipes such as banana overnight oats, blueberry baked oatmeal, and pantry granola.
Recipe #1 – Banana Overnight Oats
This recipe is a combination of several staples into a delicious recipe. You can mix Almond butter, oats, honey, and fruit to make one fantastic breakfast.
Recipe #2 – Blueberry Baked Oatmeal
The fresh berries and the fresh fruity flavor are a favorite to many thus when baked, it becomes a hearty breakfast that is prepared quickly and will leave you satisfied through a busy day.
Recipe #3 – Pantry Granola
This simple homemade granola is made with any ingredient in your pantry, making an excellent cereal snack.
- Eating raw oatmeal is a healthy choice as long as you soak them for about 12 hours, thus preventing constipation and other digestive issues.
- Raw oats help in weight loss since they are filling when eaten soaked. However, eating dry oats tend to bring out several health complications.
- Oatmeal has several benefits, such as reducing blood sugar levels and acting as a reliever during constipation in the elderly.
- Oatmeal is eaten as a soaked up breakfast cereal and as pantry granolas and other creative dishes.