Can You Eat Raw Oats?

Written by:

Obi Obadike

Obi Obadike

Celebrity Fitness & Nutrition Expert, CFT, SFN, M.S. Founder & CEO – Ethical Inc.
Share on facebook
Share on twitter
Share on linkedin
Share on email

Can you eat raw oats? Eating raw oats is safe but it is best to eat it with water, milk, or juice to minimize any out of the ordinary side effects like constipation, upset stomach or indigestion. One of the reasons why raw oats is so healthy is because of its high fiber content.

1 cup of Raw Oats contains:

  • 8 grams of Fiber
  • 11 grams of Protein
  • 5 grams of Fat
  • 27% of the daily value of Magnesium
  • 43% of the daily value of Selenium
  • 27% of the daily value of Phosphorus
  • 6% of the daily value of Potassium
  • 27% of the daily value of Zinc

Can you eat raw oats? Photo Credit: iStock/AnnaPustynnikova

Oats also has beta glucan which is one of the biggest health benefits and it is also has plant-based protein which appeals to many vegetarians.

Beta Glucan Research Studies

Studies have shown that beta glucan can reduce blood cholesterol levels. In fact, there was a study that showed that if you take 3 grams of oat beta glucan that it can reduce your blood cholesterol levels by 5 to 10%.

Beta Glucan has shown to improve and control blood sugar levels. There is a review of about 10 studies that showed the group that had type 2 diabetes; found that the daily intake of food they consumed had at least 4 grams of beta glucan. And the result of that study was a 46% drop in blood sugar levels. And that was compared to the control group that did not consume beta glucan.

The beta glucan in raw oats in studies has shown to improve blood pressure levels. A 12-week study in 110 people with untreated blood pressure found that when they consumed 8 grams of soluble fiber from oats per day it dropped their systolic and diastolic blood pressure levels tremendously.

Another 4-week study had about 88 people who were taking blood pressure medication for high blood pressure. 73% of them consuming 3.25 grams of soluble fiber from oats daily could either stop or reduce their blood pressure medication. And this was compared to 42% in the control group that didn’t take any soluble fiber.

Studies have also shown that whole grain cereals like oats is linked to a lower risk of weight gain and obesity. And that is because it suppresses your appetite and makes you fuller. And there is research that has shown that consuming oats is associated with a healthy gut and bowel.

There was a study that found that 59% of participants that consumed oat bran could stop taking laxatives. So, these research studies validate all of the health benefits of eating quick oats, instant oats or rolled oats.

“Eating raw oats is safe but it is best to eat it with water, milk, or juice to minimize any out of the ordinary side effects like constipation, upset stomach or indigestion.” Celebrity Fitness & Nutrition Expert Obi Obadike

The Bottom Line is eating raw oats is safe and healthy to eat. The beta glucan in oats promotes healthy weight loss, healthy gut, and healthy blood sugar and cholesterol levels.

Raw oats have great nutrition benefits if you make it a permanent staple in your regular diet.

If you have any interest in trying any of our Ethical Supplement products to help you heighten your immune system or assist you with your fitness or health goals.

You can get a discount below at this link. ?utm_source=blog


  1. Clark MJ, Slavin JL. The effect of fiber on satiety and food intake: a systematic review. J Am Coll Nutr. 2013;32(3):200-11. doi: 10.1080/07315724.2013.791194. PMID: 23885994.
  2. Rebello CJ, O’Neil CE, Greenway FL. Dietary fiber, and satiety: the effects of oats on satiety. Nutr Rev. 2016 Feb;74(2):131-47. doi: 10.1093/nutrit/nuv063. Epub 2016 Jan 2. PMID: 26724486; PMCID: PMC4757923.
  3. Kristensen M, Jensen MG. Dietary fibres in the regulation of appetite and food intake. Importance of viscosity. Appetite. 2011 Feb;56(1):65-70. doi: 10.1016/j.appet.2010.11.147. Epub 2010 Nov 27. PMID: 21115081.
  4. Kristensen M, Jensen MG. Dietary fibres in the regulation of appetite and food intake. Importance of viscosity. Appetite. 2011 Feb;56(1):65-70. doi: 10.1016/j.appet.2010.11.147. Epub 2010 Nov 27. PMID: 21115081.
  5. Perrigue MM, Monsivais P, Drewnowski A. Added soluble fiber enhances the satiating power of low-energy-density liquid yogurts. J Am Diet Assoc. 2009 Nov;109(11):1862-8. doi: 10.1016/j.jada.2009.08.018. PMID: 19857627.
  6. Sturtzel B, Elmadfa I. Intervention with dietary fiber to treat constipation and reduce laxative use in residents of nursing homes. Ann Nutr Metab. 2008;52 Suppl 1:54-6. doi: 10.1159/000115351. Epub 2008 Mar 7. PMID: 18382081.
  7. Pins JJ, Geleva D, Keenan JM, Frazel C, O’Connor PJ, Cherney LM. Do whole-grain oat cereals reduce the need for antihypertensive medications and improve blood pressure control? J Fam Pract. 2002 Apr;51(4):353-9. PMID: 11978259.
  8. He J, Streiffer RH, Muntner P, Krousel-Wood MA, Whelton PK. Effect of dietary fiber intake on blood pressure: a randomized, double-blind, placebo-controlled trial. J Hypertens. 2004 Jan;22(1):73-80. doi: 10.1097/00004872-200401000-00015. PMID: 15106797.
  9. Maki KC, Galant R, Samuel P, Tesser J, Witchger MS, Ribaya-Mercado JD, Blumberg JB, Geohas J. Effects of consuming foods containing oat beta-glucan on blood pressure, carbohydrate metabolism and biomarkers of oxidative stress in men and women with elevated blood pressure. Eur J Clin Nutr. 2007 Jun;61(6):786-95. doi: 10.1038/sj.ejcn.1602562. Epub 2006 Dec 6. PMID: 17151592.
  10. Francelino Andrade E, Vieira Lobato R, Vasques Araújo T, Gilberto Zangerônimo M, Vicente Sousa R, José Pereira L. Effect of beta-glucans in the control of blood glucose levels of diabetic patients: a systematic review. Nutr Hosp. 2014 Jan 1;31(1):170-7. doi: 10.3305/nh.2015.31.1.7597. PMID: 25561108.
  11. Tosh SM. Review of human studies investigating the post-prandial blood-glucose lowering ability of oat and barley food products. Eur J Clin Nutr. 2013 Apr;67(4):310-7. doi: 10.1038/ejcn.2013.25. Epub 2013 Feb 20. PMID: 23422921.
  12. Othman RA, Moghadasian MH, Jones PJ. Cholesterol-lowering effects of oat β-glucan. Nutr Rev. 2011 Jun;69(6):299-309. doi: 10.1111/j.1753-4887.2011.00401.x. PMID: 21631511.
  13. Grundy MML, Quint J, Rieder A, Ballance S, Dreiss CA, Cross KL, Gray R, Bajka BH, Butterworth PJ, Ellis PR, Wilde PJ. The impact of oat structure and β-glucan on in vitro lipid digestion. J Funct Foods. 2017 Nov;38(Pt A):378-388. doi: 10.1016/j.jff.2017.09.011. PMID: 29129983; PMCID: PMC5666125.
  14. Biörklund M, Holm J, Onning G. Serum lipids and postprandial glucose and insulin levels in hyperlipidemic subjects after consumption of an oat beta-glucan-containing ready meal. Ann Nutr Metab. 2008;52(2):83-90. doi: 10.1159/000121281. Epub 2008 Mar 11. PMID: 18334815.
  15. Nwachukwu ID, Devassy JG, Aluko RE, Jones PJ. Cholesterol-lowering properties of oat β-glucan and the promotion of cardiovascular health: did Health Canada make the right call? Appl Physiol Nutr Metab. 2015 Jun;40(6):535-42. doi: 10.1139/apnm-2014-0410. Epub 2015 Jan 27. PMID: 25933163.
  16. van den Broeck HC, Londono DM, Timmer R, Smulders MJ, Gilissen LJ, van der Meer IM. Profiling of Nutritional and Health-Related Compounds in Oat Varieties. Foods. 2015 Dec 25;5(1):2. doi: 10.3390/foods5010002. PMID: 28231097; PMCID: PMC5224580.

More great content you may like

More great content you may like

Before you finish your last lap...

Don’t miss any of our great newsletters.