As we all know, oats have almost become a buzzword in the healthy diet industry.
This is one of the few healthy and tasty grains, the one that’s loved by junk eaters as well. There is a good reason why oatmeal cookies, whether they contain raisins or not, are among the most popular cookies in the United States.
Moreover, can you imagine anything more satiating than a steaming bowl of hot oatmeal on a chilly morning, especially when it’s topped with butter, maple syrup, or brown sugar?
Oats are fantastic in smoothies, but they may also be used in savory recipes like Scottish oat cakes, oats omelets, and khichdi.
Oats should be cooked before including them in your diet because all recipes require thorough cooking. You can also make overnight recipes by soaking your oats in water, milk or other liquid for the entire night.
However, the question remains, can you still eat this grain raw?
Here we have created a detailed discussion on eating raw oats and some great recipes for starting with this healthy grain.
Can You Eat Raw Oats?
Cut to the chase: Raw oats is safe and would not affect your health or pose any digestive threat.
The soluble fiber beta-glucan found in raw oats has been demonstrated to help reduce blood pressure, cholesterol, and blood sugar.
The quantity of phytic acid in uncooked oats is the only minuscule drawback. Some minerals may be less likely to be absorbed. As a result, however, this effect can be lessened by taking a bath.
Additionally, raw oats have a high fiber content and might make you feel full more quickly and for longer than other meals.
Additionally, plant-based proteins, vitamins, and minerals, including manganese, phosphorus, magnesium, and zinc, may all be found in abundance in raw oats. They can help prevent constipation and maintain a healthy digestive system.
One of the few foods you can consume uncooked and yet maintain a significant amount of nutritional content is oats.
This is so that they may be prepared for cooking and then put through a number of processes to make them consumable, including being exposed to heat.
You may take advantage of all of the healthy elements in raw oats without fearing that they won’t taste good.
Health Benefits Of Eating Raw Oats
A healthy food item usually loses some of its nutritional content when it is cooked. Eating uncooked or partially cooked food helps keep food’s nutritional content while providing the proper quantity of vitamins, minerals, and other vital elements our bodies require.
Improves Gut Health
The insoluble and soluble fiber included in raw oats aids in better digestion, blood sugar control, and constipation reduction.
They can promote simple bowel movements, preventing constipation. Even though oatmeal is regarded as an easy meal on the stomach, eating it uncooked has additional advantages.
The insoluble fiber in oats contributes to the bulking up of stool, promoting better digestion and enhancing bowel motions.
It is recommended as a low-cost method of treating constipation. Magnesium and zinc, two nutrients vital for a strong immune system, are abundant in oats. In general, raw oats are beneficial for your digestive system.
Improves Cardiac Health
Consuming raw oats effectively lowers the chance of developing blood pressure issues.
According to a study with over 18,000 participants, people who eat raw oats at least five times a week can significantly lower blood pressure than those who eat fewer.
Compared to rolled oats, raw oats have a greater concentration of beta-glucan, lowering the risk of hypertension.
Regulating and reducing blood pressure can assist in maintaining the health of the heart since high blood pressure is linked to heart illnesses.
Consequently, it has been demonstrated that eating raw oats is good for your heart.
Helps Loose Weight
A diet high in raw oats lowers weight gain compared to a diet low in raw oats. This results from the significant amount of dietary fiber it contains, which keeps you feeling fuller for longer. Consuming raw oats is linked to a lower risk of weight gain and obesity.
Oats are also a great source of energy and a strong source of vital vitamins and minerals, including zinc, magnesium, and B vitamins.
Oats are low in fat and abundant in complex carbohydrates, which helps prevent weight gain by supplying steady energy.
Additionally, it aids in reducing food cravings and desire, which are related to daily calorie reduction—assisting in weight loss and maintenance.
Lowers Cholesterol Levels
Beta-glucan, a kind of soluble fiber found in high concentrations in raw oats, has been shown to lower blood cholesterol levels.
By absorbing dietary cholesterol and bile salts, they also impact how fat is metabolized, which lowers bad cholesterol. The ability of raw oats to decrease cholesterol has been proven through research.
Oats have a lot of protein, which helps lower oxidative stress and stop bad cholesterol from oxidizing, lowering the risk of cardiovascular disease.
Additionally, phytochemicals are found in oats and have potent anti-inflammatory and antioxidant activities.
Research shows that regularly eating raw oats may help lower the risk of developing type 2 diabetes, hypertension, and obesity.
How To Eat Raw Oats?
Oats, in their raw state, are a very adaptable food.
Adding healthy grains to your diet is easy and tasty with overnight oats. Making overnight oats by letting raw oats soak in milk or water in the refrigerator is a quick and wholesome method to eat them. You may combine them into a smoothie or use them as a topping for your preferred yogurt.
If you’re looking for a simple and easily digestible yet fulfilling breakfast, go for raw oats. You can blend it with fruits and make a smoothie or oatmeal to start your day with a full nutrition charge.
Given below is the recipe to prepare overnight oats:
- Chia seeds, 1 teaspoon.
- 83 grams of one cup of uncooked oats.
- 1 cup (240 ml) of water, yogurt, or your preferred dairy or nondairy milk.
- 1/2 cup of fresh fruit, such as apple slices or a banana.
- 1 teaspoon of the sweetener of your choice, such as maple syrup, honey, sugar, or a sugar replacement.
Make sure you use a perforated lid to store your overnight-soaked oats. This allows the food to breathe and stay fresh all night.
You can include additional fresh fruit, nuts, or seeds in the morning if you’d like.
Enjoy Your Bowl Of Nourishment
Now that we have discussed all the benefits and methods of eating raw oats, it’s time for you to try them yourself.
Innovate and create your recipes. Share them with us in the comment section and we shall add them to our nutrition bucket list.
Raw oats are your quick and easy solution for any meal and help you stay fit. It is advisable to maintain a habit of having at least one meal with oats every day to keep your gut health up and maintain your metabolism.
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