Eating Raw Oatmeal
Yes, you can eat raw oatmeals as they are considered safe to eat generally, depending on the type of oats you desire to eat. In this article, we will discuss if you can eat raw oatmeal. Nutritional values and risks linked with it are also discussed. According to the University of Wisconsin-Madison, the processed oats have gone through steaming, partially cooked, and removed potential hazardous microorganisms. This way, they are safe to eat raw.
However, the less-processing oats go through the process of steam and contain harmful germs. However, since only a few people consume raw steel-cut oats. Although, adding rolled oats to your yogurt is safe. Soaking your oats a night before you decide to eat them adds flavor to it.
What Does it Mean by Raw Oatmeal?
Oats are a rich grain food that is popular all over the world. They are simple to cook. And, have a well-balanced nutritional content, and are, most importantly, inexpensive and readily available.
The human body cannot digest whole oat kernels. It is necessary to treat the seeds before consumption to remove the inedible outer shell and expose the edible grain. Separating the hull or husk from the oat groats is the first step in processing raw oat grains.
The outer shell is known as oat fiber, a keto-friendly ingredient present in smoothies, baking products, and a ground beef binder. Because, oat groats and steel-cut oats are highly dense and not edible when raw. So, they must be processed further to become rolled oats:
- Remove the shell or hull from the outside.
- The oat groat should be steamed.
- Rolling, flaking, or milling are all options.
- Drying and dehydrating.
- Sort products into categories based on their type.
The Nutritional Profile of Raw Oats
While oats are best known for their fiber and plant-extracting protein. They also contain various other nutrients. A 1-cup (81-gram) serving of raw oats provides the following nutrients:
- 307 calories
- Carbohydrates: 55 g
- 8 grams of carbs
- 11 g of protein
- 5 g of fat
- Magnesium is responsible for 27% of the Daily Value (DV)
- Selenium: 43% of the Daily Value
- Phosphorus: 27% of the daily value
- Potassium: 6% of the daily value
- Zinc: 27% of the daily value
Oats are high in soluble fiber, a type of beneficial dietary fiber that forms a gel-like material when digested, in addition to being high in minerals including magnesium, selenium, and phosphorus.
Beta-glucan is the most common type of soluble fiber present in oats, and it is responsible for the majority of the grain’s health advantages. Oats are also high in highly absorbable plant protein, making them a better source than many other cereal bowls. The protein structures in oats are comparable to those found in legumes, which are high in nutrients.
Health Benefits of Oats
Oats include a variety of beneficial plant-based chemicals that have been interconnects to a variety of health advantages like,
- Lowering cholesterol levels
- Controlling blood sugar levels
- Good for your heart.
- Gut-friendly food
- Help in weight loss
Raw oats include a lot of beta-glucan, a soluble fiber that can help decrease blood pressure, cholesterol, and insulin levels. Eating raw oats can also help with constipation, and give you a feeling of fullness, which can help you lose weight.
Raw oats are nutrient-dense and completely safe to consume. They’re abundant in the soluble fiber beta-glucan. Which makes you feel fuller for longer periods. It can help you lose weight by reducing unnecessary eating. They also help with blood sugar, cholesterol, digestion, and heart health. They’re also inexpensive. It is simple to incorporate into your diet. Soak oats before eating to improve digestibility, palatability, and nutrient absorption.
Health risks of consuming Raw Oats
Although raw oats are acceptable to consume, most nutritionists recommend using these by soaking in water, juice, milk, or a dairy-free milk replacement to avoid unpleasant side effects. Oats have a high fiber content, which naturally absorbs moisture from the environment. When you eat raw oatmeal while they’re still dry, they absorb liquids from your digestive tract.
Consuming dry raw oats may cause a blockage in the stomach or intestines, resulting in constipation/indigestion. Moreover, phytic acid is also present in raw oats. It’s an antinutrient that increases nutrient deficits by binding to minerals such as calcium, zinc, and iron, making them harder to absorb. Over time, this can lead to substantial deficiencies, usually not a concern if you eat a well-balanced diet.
Conclusion
In this article, we discussed whether we should eat raw oatmeal. However, it is not preferable to eat raw oats, but you can still eat them. The article also discusses different nutritional benefits and risks associated with it. However, the less-processing oats go through the process of steam and contain harmful germs. However, since only a few people consume raw steel-cut oats. Although, adding rolled oats to your yogurt is safe. Soaking your oats a night before you decide to eat them adds flavor to it.