Oats are incredibly versatile, offering endless possibilities for creative uses, from savory burgers to flavorful cakes. As a dietitian and recipe developer, my pantry is typically always stocked with every oat variety. I, like many others, love using oats to roll up a batch of no-bake bites or overnight oats. But technically, these popular recipes don’t require any cooking, which might leave you wondering: Is it safe to eat raw oats? We spoke to dietitians to learn more.
What Are Raw Oats?
There can be a bit of confusion around the definition of raw oats. Registered dietitian and certified diabetes care and education specialist Erin Davis, M.S., RDN, CDCES, explains, “The term ‘raw’ is a bit tricky when it comes to oats. We often think of raw as simply uncooked. However, some consider oats to only be raw if they have not been steamed or heated during processing.”
The Whole Grain Council defines raw oats to be when the kernel, hull and stalk are still intact. This type of oat is inedible and you won’t find it in stores for purchase. You’d only see it in the fields or right after being harvested. But for our purposes, we’ll be referring to raw oats as the edible part of oats that have not been cooked.
Is It Safe to Eat Raw Oats?
Once oats have been harvested, they go through a few processing steps before they hit the cereal aisle. “Raw oats are often pre-cleaned, hulled and are made safe for immediate consumption during the processing process,” explains Lauren Manaker, M.S., RDN, LD, a Charleston-based registered dietitian.
Additionally, Davis points out that even minimally processed oats, like steel-cut oats, undergo processing, and bacteria are eliminated during these steps as well.
Both dietitians agree, eating raw oats after these processing steps is generally safe to do. So, you can eat oats right out the canister or safely use them in recipes that don’t require cooking such as No-Bake Peanut Butter Chocolate Cookies or Homemade Oat Milk.
Ways to Prepare Raw Oats
Overnight Oats
Prep a delicious and healthy batch of overnight oats for a balanced grab-and-go breakfast. Simply add equal parts oats and a liquid such as milk to a mason jar, give it a stir or shake, pop it in the fridge and enjoy it the next morning. You can add whatever fruits or flavorings you like, and prepare a few jars at a time to enjoy throughout the week. Keep your taste buds excited by mixing and matching the toppings, too! Wanting something savory? Try our recipe. In the mood for something sweet? Try our dessert-inspired overnight oat recipes like Brownie Batter, Almond Joy-Inspired or Banana Cream Pie-Inspired Overnight Oats.
Energy Balls
In just one bowl (or food processor), transform oats, dried fruits and nuts into poppable energy balls. Energy balls are a convenient and nutrient-dense snack, packed with fiber, protein and healthy fats. Add them into lunchboxes or bite into them post-meal when you want something sweet. Roll up our Sticky Bun-Inspired Energy Balls, S’mores Energy Balls or Apple Pie Energy Balls.
No-Bake Cookies or Brownies
Too hot to turn on the oven? Raw oats can be made into delicious no-bake cookies and brownies. The oats help hold them together and add some extra fiber as well. Whip up our Vegan No-Bake Cookies, No-Bake Peanut Butter Cookies or No-Bake Vegan Date Brownies.
Muesli
Muesli is a cold cereal made with a mixture of rolled oats, other grains like bran or wheat flakes, and dried fruits, nuts and seeds. You can enjoy it by pouring milk over it or try soaking it overnight in yogurt. Give our five-star-rated Bircher Muesli recipe a taste.
Smoothies
Switch up your smoothie with oats! They add a thick, creamy texture and extra fiber, which can help you feel full for longer. Whirl up one of our oat-filled smoothie recipes like our or Cherry-Berry Oatmeal Smoothie.
The Bottom Line
Dietitians agree that raw oats are generally safe to consume after they’ve been processed post-harvest. From savory meals to drool-worthy desserts, oats are a nutritious whole grain that can be incorporated into your diet in countless ways. Explore the endless possibilities of oats, both raw or cooked.
Frequently Asked Questions
Is it better to eat cooked or raw oats?
Cooked oats might be easier to digest for some, as cooking helps break down the starch they contain. However, neither way to eat oats is better or worse. How you choose to eat them—either raw or cooked—comes down to personal preference.
Is it necessary to soak oats?
Soaking oats can soften their texture, make them creamier, increase their digestibility and speed up cooking time. However, soaking is not mandatory. You can enjoy oats raw or soaked, based on your preference and desired texture.
FAQs
Dietitians agree that raw oats are generally safe to consume after they've been processed post-harvest. From savory meals to drool-worthy desserts, oats are a nutritious whole grain that can be incorporated into your diet in countless ways. Explore the endless possibilities of oats, both raw or cooked.
Is it safe to eat uncooked oatmeal? ›
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.
What happens to your stomach if you eat oatmeal every day? ›
"Oats contain a special type of soluble fiber called beta-glucan," says Michalczyk. "Beta-glucan forms a gel-like consistency in the gut and helps to keep things moving in your digestive tract and keep you regular." This helps with bulking up your stool, making it easier for your bowel movement later.
Is there a downside to eating oatmeal? ›
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.
Which oats can be eaten without cooking? ›
Raw rolled oats ground into a flour consistency can be used because the processing of rolled oats involves a steam-treating step that is generally sufficient to kill pathogenic bacteria, allowing them to be consumed raw with minimal risk to the consumer.
What is the healthiest way to eat oatmeal? ›
Tips for Consuming Oatmeal
Cook it plain and then top with sautéed or oven-roasted vegetables and herbs, an egg, beans, lentils, or tofu for protein, and sliced avocado or a drizzle of pesto for healthy fat.
What happens if I eat oatmeal every day for a month? ›
Studies show that oats and oatmeal have many health benefits. These include weight loss, lower blood sugar levels, and a reduced risk of heart disease. Oats are among the healthiest grains on earth. They're a gluten-free whole grain and a great source of important vitamins, minerals, fiber, and antioxidants.
Do oats spike blood sugar? ›
But your blood glucose might not agree that oatmeal should be considered a “superfood.” Levels data consistently shows it's one of the worst foods for blood sugar. According to CGM data from Levels food logs, it spikes blood sugar levels an average of 34 mg/dL.
Is 1 cup of oatmeal too much? ›
The bottom line. The general oatmeal serving size is around half a cup of uncooked oats or one cup of cooked oatmeal. A serving of oats provides a variety of important nutrients, including protein, vitamins, and minerals.
Does oatmeal block vitamin absorption? ›
All grains and legumes contain an anti-nutrient called phytic acid. The problem with phytic acid is that it binds important vitamins and minerals and prevents your body from fully absorbing them.
Many observational and clinical studies prove that oats have a positive effect on anthropometric measures like BMI, waist circumference, waist-to-hip ratio, lipid profile, total cholesterol, weight, appetite, and blood pressure.
Can you eat oats uncooked? ›
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.
Are rolled oats the same as raw oats? ›
Raw oats are rolled oat flakes that have been heated during processing but not boiled for use in recipes like oatmeal or porridge.
Are rolled oats the same as old fashioned oats? ›
Old Fashioned: Also called rolled oats, old fashioned oats are flat and flakey. They absorb more water and cook faster than steel-cut oats — usually in about 5 minutes — and are the oat of choice for granola bars, cookies, and muffins.
Can you eat oatmeal straight out of the pack? ›
Yes, oats are fine to eat in that way if you don't find them too dry.
Do you need to cook oatmeal? ›
It needs to cook. Five minutes in simmering water is probably best, but I have also been satisfied with making 1-2 servings by adding the water to the oats in a fairly large bowl and heating it on HIGH for 4 minutes. Use a LARGE bowl to assure it doesn't boil over.
Do you need to chew cooked oatmeal? ›
If you like prescriptive instructions, here's a good general guideline: "On average, food should be chewed about 30 times before swallowing, [but the exact number] depends on the consistency of the food," Salazar says. "For example, eating oatmeal may take 20 chews, whereas nuts can take up to 30 chews."
Is it safe to eat oatmeal left out overnight? ›
If not refrigerated and left at room temperature, bacteria can start to grow in cooked oatmeal, which is a concern for food safety. As such, any cooked oatmeal left outside of the fridge for 2 or more hours should be considered as expired, and consequently, put in the trash.
