In This ArticleView AllIn This ArticleWhat Are Raw Oats?Is It Safe to Eat Raw Oats?Ways to Prepare Raw OatsFAQs
In This ArticleView All
View All
In This Article
What Are Raw Oats?
Is It Safe to Eat Raw Oats?
Ways to Prepare Raw Oats
FAQs
Close
Oats are incredibly versatile, offering endless possibilities for creative uses, from savoryburgersto flavorfulcakes. 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.
There can be a bit of confusion around the definition of raw oats. Registered dietitian and certified diabetes care and education specialistErin 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 Councildefines 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.
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,” explainsLauren 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 asNo-Bake Peanut Butter Chocolate CookiesorHomemade Oat Milk.
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 ourSticky Bun-Inspired Energy Balls,S’mores Energy BallsorApple 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 ourVegan No-Bake Cookies,No-Bake Peanut Butter CookiesorNo-Bake Vegan Date Brownies.
Muesli
Smoothies
Switch up your smoothie with oats! They add a thick, creamy texture and extrafiber, which can help you feel full for longer. Whirl up one of our oat-filled smoothie recipes like ourBlueberry & Spinach SmoothieorCherry-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 QuestionsCooked 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.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.
Frequently Asked Questions
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.
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.
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Types of oats | The Whole Grains Council. (n.d.).https://wholegrainscouncil.org/whole-grains-101/easy-ways-enjoy-whole-grains/grain-month-calendar/oats-%E2%80%93-january-grain-month/types
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Types of oats | The Whole Grains Council. (n.d.).https://wholegrainscouncil.org/whole-grains-101/easy-ways-enjoy-whole-grains/grain-month-calendar/oats-%E2%80%93-january-grain-month/types
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
Types of oats | The Whole Grains Council. (n.d.).https://wholegrainscouncil.org/whole-grains-101/easy-ways-enjoy-whole-grains/grain-month-calendar/oats-%E2%80%93-january-grain-month/types
