Oats are a nutritious and versatile grain that can be enjoyed in a variety of ways. One of the most common questions about oats is whether whole grain oats need to be cooked or if they can be eaten raw. The answer depends on a few key factors.
In their raw form, whole oats contain compounds called avenins that can make them difficult to digest. Cooking helps to break down the avenins, making the oats easier on the digestive system. However, there are some ways to enjoy raw oats that make them more digestible. Ultimately, cooking improves the digestibility and nutrient availability of whole grain oats.
Do all forms of oats need to be cooked?
There are a few different forms of oats to consider when exploring this question:
Whole Oat Groats
Whole oat groats are oats that have been cleaned and had their inedible hull removed, but otherwise remain completely intact as a whole grain. Oat groats have the lowest processing and highest fiber content of all forms of oats.
Due to their highly intact structure and avenin content, oat groats need to be soaked, sprouted, or cooked in order to be easily digestible. Consuming them raw would likely result in digestive discomfort.
Steel Cut Oats
Steel cut oats are whole oat groats that have been sliced into smaller pieces rather than flattened. This makes them cook faster than whole groats while retaining a chewy, nutty texture.
Like oat groats, steel cut oats contain avenins and have an intact structure that requires cooking to improve digestibility. Eating them uncooked is not recommended.
Rolled Oats
Rolled oats (also known as old fashioned oats) are whole oat groats that have been steam-rolled into flaky grains. This mechanical processing breaks down the grain’s cell walls, making rolled oats easier to cook and digest than steel cut or whole oat groats.
Despite being more processed, rolled oats still contain some avenins. For this reason, they need to be either cooked, soaked in liquid, or ground into oat flour to allow for easy digestion.
Quick Oats
Quick oats are rolled oats that are cut into smaller pieces before rolling. This further breaks down the oat grains, allowing them to cook even faster.
Due to being chopped into smaller pieces, quick oats hydrate and become soft more easily than other forms of oats. However, cooking them is still recommended to improve digestibility.
Soaking quick oats overnight in milk or yogurt can also help break down avenins prior to eating them uncooked. But in general, cooking quick oats makes them easier to tolerate.
Instant Oats
Instant oats are the most processed form of rolled oats. They are pre-cooked, dried, and then rolled thinner than regular oats. This process further gelatinizes the starch in instant oats, allowing them to reconstitute in liquid without additional cooking.
Due to being pre-cooked, instant oats can be prepared by simply adding hot water or milk and allowing them to soak for 1-2 minutes. The pre-cooking makes them more digestible than other forms of rolled oats.
However, cooking instant oats for an additional 1-2 minutes can further improve their texture and digestibility. So while not strictly necessary, cooking even instant oats is recommended.
Benefits of cooking whole grain oats
While some forms of oats may not require cooking per se, preparing them with moist heat provides some important benefits:
Improves digestibility
As mentioned, cooking helps break down avenins and starches, making the oats easier on digestion. People with sensitive stomachs may tolerate cooked oats better than raw.
Inactivates enzymes
Raw oats contain enzymes like lipase that can speed up rancidity and off-flavors. Heating the oats deactivates these enzymes for longer shelf-life and better taste.
Softens texture
Cooking softens the groats and creates a creamier, porridge-like consistency. The softened texture can be easier to chew and digest.
Brings out flavor
Heating allows the oats to soak up the surrounding liquid, releasing more of their natural sweetness and grainy flavor.
Allows customization
Cooking oats gives you a hot cereal that can be flavored with spices, sweeteners, fruit, nuts, or anything else you enjoy!
Best ways to cook whole grain oats
Here are some of the most popular methods for preparing cooked oatmeal:
On the stovetop
The traditional way to cook any type of whole oats is on the stovetop. Combine oats with water or milk in a pot and bring to a boil. Then reduce heat and simmer, stirring regularly, until thick and creamy.
In the microwave
Microwaving is perfect for a single serving of oats. Combine oats and liquid in a microwave-safe bowl. Microwave on high for 2-3 minutes, stirring every 30 seconds, until thickened. Add more liquid as needed.
In the oven
For make-ahead breakfasts, assembled oatmeal can be baked in the oven. Combine oats with liquid in a casserole dish. Bake at 350°F for 20-25 minutes until set. Stir halfway through.
In a slow cooker
Whole oats can be slowly cooked on low heat overnight in a crock pot. In the morning, you’ll wake up to perfect creamy oatmeal.
Soaked overnight
Soaking oats in yogurt or milk overnight in the refrigerator softens them for morning. Add toppings and briefly microwave to finish.
| Cooking Method | Liquid Ratio | Cook Time |
|---|---|---|
| Stovetop | 1 cup oats : 2 cups liquid | 5-10 minutes |
| Microwave | 1 cup oats : 2 cups liquid | 2-3 minutes |
| Oven | 1 cup oats : 2 cups liquid | 20-25 minutes |
| Slow Cooker | 1 cup oats : 3 cups liquid | 6-8 hours (low) |
| Soaked | 1 cup oats : 1 cup liquid | 6-8 hours (refrigerated) |
This table summarizes liquid ratios and cook times for different methods of cooking oatmeal.
Tips for cooking whole oats
Here are some helpful tips for cooking up delicious whole grain oatmeal:
– Use a 1:2 ratio of oats to liquid for most cooking methods. The extra liquid allows the oats to soak up flavor as they hydrate and become creamy.
– Stir frequently, especially at the beginning, to prevent sticking or clumping.
– Allow oatmeal to simmer on low heat after boiling to achieve the perfect creamy texture.
– Remove from heat when oats are still a little loose; they will thicken more as they cool slightly.
– Add a pinch of salt to balance the natural sweetness of oats.
– Flavor with spices like cinnamon, nutmeg, or pumpkin pie spice.
– Swap all or part of the water for milk, non-dairy milks, or fruit juice.
– Cook oats in broth for extra savory flavor.
– Sweeten with your favorite natural sweetener such as brown sugar, honey, maple syrup, etc.
– Top with nuts, seeds, nut butter, fruit, coconut, yogurt, etc.
Can you eat raw oats?
While cooking improves digestibility, there are some ways you can enjoy whole grain oats without cooking them:
Soak or sprout the oats first
Soaking whole oat groats, steel cut oats, or rolled oats overnight can help reduce avenins and make them easier to digest. Sprouting activates enzymes to begin breaking down starches and neutralizing phytic acid.
Grind into oat flour
Dry oats can be ground into a gluten-free oat flour using a food processor or high-power blender. Oat flour smoothies, pancakes, and baked goods allow you to enjoy the nutrition of raw oats in a more digestible form.
Use as a crunchy topping
Sprinkling a few raw oats on yogurt, cereal, salads, or desserts allows you to take advantage of their texture while keeping portions small.
Make oat milk
Blending oats with water then straining makes oat milk, which contains the raw nutrition of oats in a digestible beverage form.
Use processed forms like instant oats
Thanks to mechanical processing, instant oats can be eaten raw by simply soaking in water or milk to soften. The light processing helps break down anti-nutrients.
Potential disadvantages of raw oats
While using one of the above preparation methods can help, there are still some downsides to consuming whole oats raw:
Digestive discomfort
The avenins in raw oat groats, steel cut oats, and rolled oats may cause bloating, gas, stomach pain, and constipation if eaten straight without processing first.
Nutrient deficiencies
Anti-nutrients like phytic acid in raw oats can bind to minerals like iron, zinc, and calcium and prevent full absorption. Cooking neutralizes these compounds.
Higher glycemic impact
Raw oats digest more rapidly and can spike blood sugar higher compared to cooked steel cut or rolled oats with a lower glycemic load.
Faster spoilage
Without inactivating the enzymes, raw oatmeal stored in the fridge or pantry is prone to faster spoilage and rancidity.
Unpleasant flavor
The flavor of raw oats is often described as chalky or bitter compared to the sweet, nutty taste brought out by cooking.
As such, while raw oats can be included occasionally in soaked, sprouted, or flour form, cooking remains the best preparation method for optimal nutrition, taste, and digestion.
Conclusion
In summary, all forms of whole grain oats except instant oats generally require some preparation through cooking, soaking, sprouting, or grinding to maximize digestibility and nutrient availability.
Cooking improves the taste and texture of oats, inactivates enzymes, and breaks down difficult-to-digest compounds like avenins. This makes the nutrition in oats easier to absorb.
While raw oats can be eaten occasionally in small portions if properly prepared, cooking remains the traditional and recommended preparation method. Cooked oatmeal provides the best balance of delicious flavor and easy digestion.
Experiment with different cooking techniques like stovetop, microwave, baked, or slow cooked oatmeal to find your favorite way to enjoy whole grain oats. Be sure to flavor your oats with spices, sweeteners, fruits and nuts to make a satisfying and healthy breakfast.