In this short article, we will provide an answer to the question “is oatmeal safe to eat without cooking?”, and will talk about the health advantages of oatmeal, along with the healthiest type of oatmeal.
Is oatmeal safe to eat without cooking?
Yes, oatmeal is safe to eat without cooking. Raw oats are a nutrient-dense meal that is both healthful and filling. Additionally, its high beta-glucan content may have beneficial effects on the heart and gastrointestinal health in addition to weight loss.
They are very easy to prepare and consume. To make digestion and absorption easier, soak them ahead of time.
Health Advantages of Oatmeal
Oats are one of the carbohydrate-dense foods that are both low in fat and calories. Whole-grain oats are comprised of all three-grain components: bran, endosperm, and germ, and are thus more nutritious. According to the Harvard T.H. Chan School of Public Health, each of these components has a unique combination of nutrients, including fiber, vitamin E, B vitamins, and antioxidants, among other things.
Beta-glucan may be found in whole grain oats, according to the Harvard T.H. Chan School for Public Health. Oats are also a great option for those looking to lose or maintain their weight. Beta-glucan fiber, which absorbs water and increases the volume of the meal in the stomach, is responsible for the extended feeling of fullness.
It may be beneficial to one’s cardiovascular health
Heart disease is one of the most common illnesses in the world and is the leading cause of death in the developed world.
Soluble fibers, such as the beta-glucans found in oats, have been shown to lower blood pressure in studies.
According to the findings of the research, consuming 8 grams of whole oats per day helped to decrease blood pressure on both sides of the body (the top and bottom numbers of a measurement).
Oats may also help to improve gut health by increasing the amount of stool produced.
Because of the insoluble fiber in oats, this is the case. Insoluble fiber, in contrast to soluble fiber, does not dissolve in water and does not gel.
Indeed, your intestines do not ferment insoluble fiber to the same extent as they do soluble fiber, but this is not true.
The consumption of oats is expected to increase stool weight by 3.4 grams.
What Is the Healthiest Type of Oats?
A variety of oats may be found in abundance in the cereal department of your local supermarket, which is no surprise. Low-glycemic index oats (such as groats and steel-cut) are recommended by the Harvard School of Public Health because they do not cause your blood sugar to rise as much as other types of oats.
The glycemic index of oat groats is lower than that of fully processed oats. Oat groats are whole oat kernels that have been washed and stripped of their inedible husks, resulting in an edible product.
Steel-cut oats are described as having two or three pieces per groat, according to the Oldways Whole Grain Council. They have a less significant impact on blood sugar levels than rolled or quick oats. Steel-cut oats are far easier to come by than oat groats, which are more difficult to get by.
Rolled oats are oats that have been steamed, rolled, and flattened. Three types of highly processed oats are available, including quick or fast oats, which are often flavored and sweetened with fruit or sugar to taste good.
The proper way of Consumption of oats
However, although highly processed oatmeal may be consumed raw, overnight oats are the most nutritious (and delectable) option.
According to the Harvard School of Public Health, soak or steam your oats in hot water or milk before topping them with healthy fruit. Overnight oats are prepared by soaking oats in milk or water for an extended period overnight.
As a result, you’ll have a breakfast that’s both portable and substantial in size.
Possible side- effects of oatmeal
It is recommended that uncooked oats be soaked in a liquid such as water, juice, milk, or a non-dairy milk replacement to avoid some of the negative effects.
If you consume dried, uncooked oats, you may have stomach pain or constipation in the stomach and/or intestines.
Aside from phytic acid, which binds to minerals such as iron and zinc and prevents their absorption, uncooked oats contain several other nutrients. This may result in mineral shortages, which are usually not an issue if you eat a well-balanced diet, as previously stated.
When raw oats are soaked in water, the mineral absorption is inhibited by phytic acid. It is recommended that you soak your oats for at least 12 hours.
In this short article, we provided an answer to the question “is oatmeal safe to eat without cooking?”, and talked about the health advantages of oatmeal, along with the healthiest type of oatmeal.