No, you don't have to cook rolled oats because they are already steamed and flattened during processing, making them safe to eat raw, especially in recipes like overnight oats, smoothies, or muesli; however, cooking them makes them softer, more palatable, and easier to digest for some people, while soaking helps break down phytic acid.
Raw is fine. Cooked though helps release some nutrients that your body can't extract from raw oats. Plus, cooking also releases phytic acid, that the human body cannot absorb directly from raw oats.
Rolled oats can be eaten without further heating or cooking, if they are soaked for one to six hours in water-based liquid, such as water, milk, or plant-based dairy substitutes. The required soaking duration depends on shape, size and pre-processing technique.
While more processed oatmeal varieties and rolled oats are generally safe to consume raw, Harvard Health Publishing recommends cooking your oatmeal or preparing overnight oats instead.
Steven Gundry warns that oats contain a gluten-like lectin, which may trigger immune responses in gluten-sensitive individuals, potentially leading to intestinal damage and systemic inflammation.
One line of reasoning used to argue oats aren't healthy is that eating them can lead to spikes in blood sugar (glucose). This seems to be linked to the rising use of glucose monitors by people who don't have diabetes.
Dr. Gundry recommends lectin-free options like pasture-raised eggs, avocado with MCT oil/ olive oil, nuts (walnuts, macadamias, pistachios), and sheep/ goat yogurt/ coconut yogurt for breakfast, often delaying it or eating calories in a short window; he advises against typical cereals, oats, and cow's milk yogurt due to lectins, promoting foods that support gut health.
Eating oatmeal every morning for 30 days boosted energy and improved digestion. It also helped with slight weight loss and overall well-being. The high fiber in oatmeal was key to these benefits.
Oatmeal with your favorite fruit can be a sweet way to start the day. Cook it in low-fat milk for creaminess and add unsalted nuts to bolster its heart-health value. If you're time-pressed in the morning, try a healthy version of overnight oats, which can be prepared the night before.
Overnight oats are the more nutritious option, but that doesn't mean that this meal is for everyone. Review the pros and cons of overnight oats vs. oatmeal and decide which best suits your nutritional and lifestyle needs.
Power Oats are 100% baked & crunchy and do not require cooking and so you can just add milk and enjoy your bowl of goodness!
They are pre-cooked, dried, and then rolled into thinner flakes. Instant oats are often partially cooked before packaging, making them very quick to prepare. They typically require just boiling water or a few minutes in the microwave to soften. Instant oats have a softer texture and tend to break down more easily.
Is raw oatmeal safe to eat? Yes, as long as it is preheated oatmeal (like most commercial products) it is perfectly safe. Just soak it in yogurt or milk for better digestibility.
Yes, you can safely eat raw oats in all forms (rolled oats, steel cut oats, instant oats). However, there is a possibility that consuming raw, uncooked rolled oats can lead to digestive problems, including bloating, gas, and diarrhea in certain individuals.
If left, phytic acid combines with calcium, magnesium, copper, zinc and iron in the intestines and inhibits their absorption. This is why you need to be careful if you are consuming a diet that is high in grains. What needs to be done to grains is properly prepare them.
Yes, oats can be eaten without cooking. For example, there are a number of no-bake cookies containing oats that are very popular. However, because some individuals have more sensitive digestive tracts, it is a good idea to introduce raw oats to your diet slowly and to drink some fluids when eating the oats.
The 3-3-3 rule for weight loss is a simple, habit-based method focusing on three key areas: 3 balanced meals a day, 3 bottles (or ~1.5L) of water by 3 PM, and 3 hours of physical activity per week, aiming for consistency over complex diets. It simplifies fat loss by establishing rhythm through consistent eating, adequate hydration to support metabolism, and regular movement, promoting sustainable health without intense calorie counting or restrictive rules, says Five Diamond Fitness and Wellness, Joon Medical Wellness & Aesthetics, and EatingWell.
Here's why: Full of soluble fibre (beta-glucan): This type of fibre feeds your gut bacteria, helping them produce short-chain fatty acids like butyrate, which reduce gut inflammation and support your intestinal lining.
Research shows that a daily bowl of oatmeal can reduce your risk of heart disease by lowering your total cholesterol and artery-clogging “bad” cholesterol.
Healthy Breakfast Ideas
Oats can cause gas and bloating. To minimize side effects, start with a low dose and increase slowly to the desired amount. Your body will get used to oat bran and the side effects will likely go away. When applied to the skin: Lotion containing oat extract is possibly safe to use on the skin.
Recommended superfoods
Here are five foods that promote healthier digestion and help you avoid common gastrointestinal symptoms.