Oats are one of the most popular breakfast foods and are available in various forms like oat groats, steel-cut oats, old-fashioned oats, quick oats, and instant oats. Some people enjoy eating raw oats sprinkled over yogurt or added to smoothies and overnight oats. However, there is a question around whether raw oats are safe to eat or if they need to be cooked first to maximize nutrition. This article will examine the different types of oats and provide tips on the healthiest ways to enjoy them.

Is It Safe To Eat Raw Oats?

Is It Safe To Eat Raw Oats?

The safety of eating raw oats depends on the type of oats and level of processing. Processed oats like rolled oats or instant oats are safe to eat raw because they have undergone a process like steaming or rolling that kills any harmful microorganisms. These oats can be sprinkled on yogurt or added to smoothies without worry.

However, there is a risk to eating raw whole oat groats or steel-cut oats as they may contain pathogens that cause foodborne illnesses. The tough, chewy texture of unprocessed oat groats and steel-cut oats also makes them difficult for the body to break down and properly digest when raw. So it’s recommended to always cook whole oat groats and steel-cut oats before eating.

Soaking raw oats overnight can help reduce the risk of constipation or indigestion that some people experience from eating dry, raw oats. The soaking softens the oats and makes them easier on digestion. However, there is no evidence that eating raw oats provides more health benefits compared to cooked oats.

Types of Oats and Their Safety Raw

Oat Groats

Oat groats are whole, unprocessed oat kernels with only the husk removed. Oat groats are not safe to eat raw due to the potential for harmful bacteria like E. coli or Salmonella. The tough, dense texture of groats also makes them difficult for the body to break down when raw, reducing digestibility and nutrient absorption. For maximum nutrition and digestibility, oat groats need to be cooked before eating such as by boiling, baking, or soaking overnight.

Steel-Cut Oats

Steel-cut oats should always be cooked before eating and are not safe for consumption raw due to the risk of foodborne illness. Steel-cut oats are whole oat groats that have been chopped into smaller pieces. While smaller than groats, they still maintain a relatively tough texture that’s difficult to digest if eaten raw. Dry steel-cut oats can also cause constipation or intestinal discomfort when consumed raw without soaking first. For best results, it’s recommended to cook steel-cut oats in hot water or milk for at least 15 minutes.

Old-Fashioned Oats

Old-fashioned oats, also called rolled oats, have been steamed and flattened between rollers into thick flakes. The longer steaming process helps neutralize any harmful bacteria, making old-fashioned oats safer to eat raw depending on the brand and how long they were steamed. However, cooking old-fashioned oats makes them easier to chew and digest while also reducing cooking time. Overall, old-fashioned oats can be eaten raw in moderation but are best consumed cooked.

Rolled or Quick Oats

Rolled oats and quick oats are steamed and pressed thinner than old-fashioned oats. The extra processing makes rolled and quick oats safe to consume raw. Their thinner flake style also makes them quicker to soak, cook, and digest compared to other forms of oats. So rolled or quick oats can easily be sprinkled onto foods or made into raw overnight oats.

Instant Oats

Instant oats are the most processed type of oats. They are partially cooked, dried, and rolled very thin. This high degree of processing makes instant oats safe to eat raw right out of the package if desired. However, the extreme processing removes much of the fiber, making instant oats quicker to digest but less nutritious than less processed oats.

Other Grains and Seeds

While whole oat groats and steel-cut oats need to be cooked, other healthy grains and seeds like buckwheat, quinoa, millet, and chia can be consumed raw. For oat-free smoothies, try substitutes like hemp seeds, coconut flakes, or nut butters.

Health Considerations of Raw Oats

According to experts at Harvard Health, there is no proven health or nutritional benefit to eating raw oats over cooked oats. In fact, raw oats may be more difficult for the body to break down and digest compared to oats that have been soaked, sprouted, or cooked. Consuming large amounts of dry, raw oats can potentially lead to constipation, intestinal gas, and nutrient malabsorption.

However, soaking raw oats in water or milk overnight can help increase digestibility and nutrient absorption. The soaking softens the fibrous oat grains, allowing digestive enzymes better access to break down their nutrients. So while raw oats don’t need to be eaten for health reasons, soaking them prior to consumption can aid digestion.

For maximum nutrition, choose minimally processed oats like steel-cut oats or old-fashioned rolled oats. The less processed the oat, the higher it will be in important nutrients like fiber, protein, antioxidants, and minerals.

Benefits of Eating Raw Oats

Benefits of Eating Raw Oats

While raw oats don’t provide extra nutrition over cooked oats, there are some conveniences to eating raw oats:

  • Raw oats provide an easy way to add nutrients from oats to meals without cooking them. Oats can be sprinkled onto yogurt, cottage cheese, chia pudding, or salads.
  • Soaking raw oats overnight provides a quick grab-and-go breakfast. The oats can be flavored then packed as overnight oats.
  • Soaked raw oats add a no-cook breakfast option for those without access to a stove or microwave.

Eating Raw Oats with Milk

Rolled or quick oats can be consumed raw when soaked in milk. The milk helps soften and partially break down the oats through the soaking process. For best digestion, it’s recommended to soak rolled oats in milk overnight or for at least 2 hours before eating. This allows the milk and oat combination time to soak and soften.

Ways to Eat Raw Oats

There are many ways to enjoy raw oats beyond just eating them dry. Here are some preparation tips:

  • Try soaking raw oats overnight in almond milk or coconut water for added flavor.
  • Mix in seeds like chia, flax, or hemp to provide healthy fats and texture.
  • Sweeten raw oats with maple syrup, honey, fruit, or vanilla extract.
  • Stir in nut butter or coconut flakes for creamy protein and healthy fat.
  • Top soaked oats with fresh fruit like bananas, berries, and diced apple.

Recipes with Raw Oats

Soaked raw oats can be used to make delicious no-bake oatmeal recipes. Here are some tasty ideas:

  • No-bake oatmeal energy balls – Mix oats with nut butter, honey, protein powder, flax, dried fruit, and chocolate chips. Roll into balls and refrigerate.
  • Peanut butter banana oatmeal smoothie – Blend milk, banana, peanut butter, and raw quick oats. Sweeten if desired.
  • Overnight oats – Mix oats with chia seeds, milk, yogurt, and fruit. Refrigerate overnight.


While raw oat groats and steel-cut oats should always be cooked first, rolled and quick oats can safely be eaten raw in moderation. Soaking raw oats overnight can aid digestion. Raw oats provide a fast way to add nutrition to snacks and meals without cooking. Just be cautious with overdoing dry raw oats, which can lead to digestive upset. For maximum nutrition from oats, minimally processed varieties like steel-cut oats are recommended either raw and soaked or cooked.

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