Can You Eat Raw Oats?

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.

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