Oats are a nutritious and versatile food that can be a healthy addition to many diets. Steel cut oats, also known as Irish oats or Scottish oats, are a less processed form of oats that takes longer to cook than rolled or instant oats. Some people find raw steel cut oats hard to digest due to their tough, chewy texture and high fiber content. This article will explore whether raw steel cut oats are hard to digest, looking at the nutrient profile, pros and cons, preparation methods, and tips for easier digestion.
Nutrient profile of raw steel cut oats
Raw steel cut oats are a whole grain food that contains many beneficial nutrients (1):
| Nutrient | Per 1 cup cooked (234g) | % Daily Value |
|---|---|---|
| Calories | 154 | 8% |
| Protein | 5.9g | 12% |
| Carbohydrates | 27g | 9% |
| Fiber | 4g | 14% |
| Iron | 10% | 14% |
| Magnesium | 15% | 12% |
| Zinc | 15% | 11% |
| Copper | 9% | 11% |
| Manganese | 84% | 11% |
Key nutrients in raw steel cut oats are:
– Fiber – A 1 cup serving contains 4g of fiber, which is 14% of the daily value. This aids digestion.
– Protein – With nearly 6g per serving, oats provide a plant-based protein source.
– Iron – An important mineral that helps transport oxygen in the blood.
– Magnesium – Supports bone health, muscle and nerve function.
– Manganese – An antioxidant mineral that helps manage blood sugar.
– Copper and zinc – Trace minerals that support the immune system.
So in terms of nutrients, raw steel cut oats provide a host of vitamins, minerals, protein and fiber. The high fiber content, while beneficial, may contribute to difficulty digesting them raw.
Pros and cons of eating raw steel cut oats
Here is a summary of the main pros and cons associated with eating raw steel cut oats:
Potential pros
– May be easier on digestion for some people when not cooked
– Provides a crunchy, chewy texture
– Contains digestive enzymes that may aid breakdown of nutrients
– No nutrients damaged from cooking
Potential cons
– Phytic acid in raw oats may limit mineral absorption
– Raw oats contain compounds like avenins that may cause digestive issues in sensitive people
– The tough, fibrous texture can be hard to digest
– Raw oats have a bland, unappealing flavor for most
– Risk of contamination with bacteria, especially E.coli
Overall, cooking steel cut oats makes them easier to digest, so raw oats may cause stomach upset or discomfort in some people. The phytic acid and avenins are reduced with cooking as well.
How to prepare raw steel cut oats
To prepare raw steel cut oats:
– Rinse 1 cup dry oats under cool running water to remove debris
– Combine oats with 2 cups water or milk in a sealed container
– Refrigerate overnight, for at least 8 hours
– The oats will soften and absorb the liquid as they soak
– In the morning, stir the mixture together and add any toppings
Soaking steel cut oats like this causes them to sprout and softens the texture. Some find soaked oats are gentler on digestion compared to raw, unsoaked oats.
Tips for easier digestion of steel cut oats
Here are some tips to help make steel cut oats easier on your digestion:
1. Cook them thoroughly
Properly cooking steel cut oats breaks down the fibers, avenins and phytic acid, making digestion easier. Cook for 20-30 minutes until soft and creamy.
2. Soak before cooking
Soaking steel cut oats in water overnight helps soften them before cooking.
3. Chew slowly and thoroughly
Chewing oats well to liquefy them in the mouth starts the digestion process.
4. Pair with digestive enzymes or probiotics
Taking plant-based enzymes or probiotic capsules can improve digestion of oats.
5. Drink plenty of fluids
Drink water, herbal tea, broths or juices to aid digestion and help fiber pass smoothly.
6. Avoid overeating
Large portions of high fiber oats can overwhelm digestion. Stick to 1/2 cup uncooked or 1 cup cooked.
7. Allow time to adjust
Introduce oats gradually and allow your body time to get used to digesting them.
8. Choose steel cut or rolled oats
Steel cut and rolled oats are lower in phytic acid than instant oats, if eating them uncooked.
Following these tips can help prevent digestive issues from steel cut oats. See a doctor if problems persist.
Conclusion
Raw steel cut oats contain many healthy nutrients like fiber, minerals and antioxidants. However, their dense, chewy texture makes them harder to digest than cooked oats for some people. Preparation techniques like soaking or sprouting can help break down the compounds in raw oats to support easier digestion. Thoroughly cooking steel cut oats makes them easier to digest for most people. Introducing oats gradually, chewing well and drinking fluids can further help digestion. Overall, taking steps to soften raw oats, cook them fully and start slow can allow you to reap the nutritional benefits of steel cut oats while minimizing digestive discomfort.