Can you eat rolled oats without cooking?
In this brief article, we will answer the question, “Can you eat rolled oats without cooking?” We will discuss the health benefits of consuming raw oats and also briefly look at the Nutritional composition of rolled oats. We will finally briefly look at which type of oats are good for health.
Can you eat rolled oats without cooking?
Sure, you can eat rolled oats without cooking. All types of oats are usually whole before processing. They usually have the grain and husk intact.
The husk offers protection to the entire grain. Once the husk is removed during processing, the oats now referred to as groats are steamed and flattened between heavy rollers that’s why they are called rolled oats.
During processing the oats are dried in a kiln so as to infuse flavor and also deactivate an enzyme that breaks down fats into fatty acids which may result in the oats becoming rancid.
Rolled oats, also called old-fashioned oats, are the most common type of oats found around the world.
What are the health benefits of consuming raw oats?
They are Nutritious
We have already looked at the nutrients that Raw oats come packed with. Raw oats are whole grains; they therefore have the bran, germ and the endosperm. Each of these parts therefore comes with its fair share of nutrients which also includes the below:
- Vitamin E
- The B vitamins
- Fiber
- Assists in the weight loss journey
Raw oats are usually high in dietary fiber which makes you full for the larger part of the day. Fiber also suppresses your appetite which makes you eat less. This helps in managing weight and reduces the risk of being obese.
Reduces cholesterol level
Raw oats also contain a soluble fiber known as beta-glucan which helps in reduction of blood cholesterol levels. They also affect the metabolism of fat, this is usually through absorption of dietary cholesterol and bile salts and brings about a reduction of bad cholesterol.
Improves the health of the heart
Raw rolled oats have low amounts of saturated fats and cholesterol which lower the risk of heart disease. Raw oats are also effective in reducing the risk of blood pressure and a low blood pressure helps maintain a healthy heart.
Improves gut health
Raw rolled oats and in general oatmeal is digestion friendly. Raw oats support bowel movement and help prevent constipation. Raw oats are generally good for the health of the digestive system.
Helpful in diabetes
Raw rolled oats as mentioned above contain β-glucan. β-glucans help in reduction of blood sugar levels. They also help in the regulation of insulin which makes it ideal for type 2 diabetes patients. When the production of insulin is stabilized it assists in the digestion and regulation of blood sugar levels.
They are rich In Antioxidants
Whole oats are usually loaded with antioxidants and polyphenols. A particular antioxidant found in whole raw oats is avenanthramides which plays a role in reducing the risk of heart disease. This is usually by bumping up the production of nitric oxide production.
Avenanthramides assists in the dilation of blood vessels which increases the flow of blood, it also possesses some anti-itching and anti-inflammatory properties.
Helps you stay full for longer
Rolled oats are a very filling meal and have satiety. This is important because it assists in eating small portions of food which translate to few calories and hence you shed off weight.
Β-glucan which is present in the oats delays the amount of time it takes for the stomach to digest the food and hence increases satiety.
What is the Nutritional composition of Rolled oats?
The Nutritional composition of a 100g sample equivalent to 3.5 ounces (100 grams) of raw oats is as below:
- Calories: 389
- Water: 8%
- Protein: 16.9 grams
- Carbs: 66.3 grams
- Sugar: 0 grams
- Fiber: 10.6 grams
- Fat: 6.9 grams
What oats are good for health?
The best type of oats to incorporate into your diet are the ones that have been minimally processed so that you get to reap all the essential minerals and nutrients. A good way to do this is by checking the label of the oats you are buying so as to be able to know the nutritional facts of the oats.
As a general rule of the thumb though, it is advised to pick either rolled oats, steel cut oats or whole grain oats because they have the least processing and will tend to be loaded with all the nutrients as required by the body.
Other FAQs about Oats that you may be interested in.
Can you eat quaker oats without cooking them?
Can you eat porridge oats without cooking them?
Conclusion
In this brief article, we have answered the question, “Can you eat rolled oats without cooking?” We have discussed the health benefits of consuming raw oats and also briefly looked at the Nutritional composition of rolled oats. We have finally briefly looked at which type of oats are good for health.
