Do you have to cook oatmeal?

In this brief guide we will answer the following question, “do you have to cook oatmeal?” We will discuss the different ways to eat oatmeal. We will also discuss the nutritional value and health benefits of eating oatmeal.

Do you have to cook oatmeal?

No, it is not necessary to cook your oatmeal. You can also eat your oats raw. While cooking your oats will enhance their flavour and texture. Cooked oats are more digestible as compared to uncooked oats.

What is the nutritional value of oats?

Oats are whole grains that come from the seed of a green plant just like wheat.  Oats are a good source of carbohydrates, fibres, and other water soluble vitamins and minerals. 100 g of oats contain the following nutrients.

Nutrients Value 
Energy 389 kcal
Carbohydrates 66 g
Fats 7 g
Fibres 12 g
Protein 17 g
Thiamin 0.7 mg
Riboflavin 0.13 mg
Pantothenic acid 1.3 mg
Folate 56 mcg
Iron 5 mg
Calcium 54 mg
Magnesium 177 mg
Manganese 5 mg
Phosphorus 523 mg
Potassium 429 mg

What are the proper ways to eat oatmeal?

You can eat oatmeal raw and cooked in both forms. Now ready-to-eat oatmeal is available on the market that is easily digestible and you can eat it without cooking.

  • You can cook your oats in milk and water and add your favourite nuts to them. This recipe is good to eat for breakfast and this oatmeal is considered a healthy breakfast.
  • You can also bring ready-to-eat oats and these oats can be eaten directly by adding some milk to them. The quickest way to prepare your breakfast bowl is to add some ready-to-eat oats to some warm milk and top them up with your favourite fruits and nuts.
  • Oats can be added to the smoothies and shakes. You can eat healthy oats and fruit smoothies for breakfast.
  • You can make oatmeal cookies. They will be high in fibres and better than the normal sugar plain flour cookies.
  • You can also substitute your plain flour with oat flour as the oat flour is more healthy compared to plain flour.

What are the health concerns of eating raw oatmeal?

Following are the health concerns of eating raw oatmeal:

  • Sometimes your oatmeal might be contaminated with some pathogens and these pathogens can enter your body if you are eating your oatmeal raw. Cooking your oatmeal will save you from the risk of getting ill.
  • Eating raw oatmeal might not be suitable for your stomach. Sometimes they can cause abdominal pain. They can also cause constipation.
  • Phytic acid present in raw oatmeal can cause a hindrance in the absorption of many minerals like iron and zinc by binding themselves with them. As a result, your body will be deprived of iron and zinc.

What are the health benefits of oatmeal?

The health benefits of oatmeal are the following:

  • Oats are a good source of fibres that help in heart health by reducing cholesterol in the body. The increased amount of blood cholesterol and LDL increases the risk of heart diseases.
  • Oatmeal helps you to reduce your weight. They contain a good amount of fibres and these fibres help to keep you full and reduce your daily meal intake. If you are taking oatmeal for breakfast it will help you to feel full and will also reduce the desire to eat the whole day.
  • The oat intake has been linked to a decrease in blood glucose levels. The fibres present in the oatmeal are linked to low levels of blood sugar.  Oatmeal is very beneficial for people who are suffering from type 2 diabetes.
  • Oats are also a good source of calcium, and phosphorus and these minerals help in the strengthening of your bones and teeth. Calcium also plays an important role in the maintenance of heart muscles and it also helps in blood clotting.
  • Oat contains a good amount of zinc in them. Zinc helps to fight against infections in the human body. It also plays an important role in protein building and in cell growth.
  • Oatmeal is also a good source of B vitamins like thiamin and this B vitamin helps in carbohydrate metabolism. It also plays an important role in muscle contraction. Thiamin keeps your nervous system healthy. Deficiency of thiamin can cause Beriberi disease and this can affect your brain and cardiovascular system.
  • Oatmeal is gluten-free and it can be consumed by people suffering from celiac disease without any worry. Sometimes oatmeal might be contaminated with gluten when it is stored with other cereals or when it is not handled properly.

Conclusion 

In this brief guide we answered the following question, “do you have to cook oatmeal?” We discussed the different ways to eat oatmeal. We also discussed the nutritional value and health benefits of eating oatmeal.

References 

https://pubmed.ncbi.nlm.nih.gov/18334815/
https://pubmed.ncbi.nlm.nih.gov/25267243/
https://www.webmd.com/brain/what-is-beriberi#:~:text=Beriberi%20is%20a%20deficiency%20of,system%20or%20central%20nervous%20system.

Hi, I am Charlotte, I love cooking and in my previous life, I was a chef. I bring some of my experience to the recipes on this hub and answer your food questions.