Is Eating Raw Oats Healthy? Nutrition, Benefits and Uses
Oats (Avena sativa) are popular worldwide and linked to many health benefits.
Plus, they're versatile and can be enjoyed cooked or raw in various recipes.
This article explains whether eating raw oats is healthy.
What Are Raw Oats?
Oats are a widely consumed whole grain.
Since your body cannot digest the kernels, they must be processed, which includes (1Trusted Source):
- Separating the hull from the oat groats
- Heat and moisture treatment
- Sizing and categorization
- Flaking or milling
The final products are oat bran, oat flour, or oat flakes (also known as rolled oats).
A popular breakfast favorite, oat flakes can be enjoyed cooked or raw.
This means that you can either boil them, as when preparing oatmeal or porridge, or enjoy them cold, such as by adding raw oats to shakes.
That said, due to the heating process that all oat kernels undergo to make them digestible, raw oats are technically cooked.
Raw oats are rolled oat flakes that have been heated during processing but not boiled for use in recipes like oatmeal or porridge.
A 1-cup (81-gram) serving of raw oats contains (3):
- Calories: 307
- Carbs: 55 grams
- Fiber: 8 grams
- Protein: 11 grams
- Fat: 5 grams
- Magnesium: 27% of the Daily Value (DV)
- Selenium: 43% of the DV
- Phosphorus: 27% of the DV
- Potassium: 6% of the DV
- Zinc: 27% of the DV
Aside from being rich in nutrients like magnesium, selenium, and phosphorus, oats are packed with soluble fiber, a type of beneficial dietary fiber that forms a gel-like substance when digested (4Trusted Source).
The main variety of soluble fiber in oats is beta-glucan, which is responsible for most of the grain's health benefits (5Trusted Source).
Oats are also rich in highly absorbable plant protein and provide more of this nutrient than many other grains.
Oats offer more soluble fiber and high-quality protein than other grains, as well as many vitamins and minerals.
Health Benefits of Oats
May Help Lower Cholesterol Levels
Oats are rich in the soluble fiber beta-glucan, which has been shown to reduce cholesterollevels in multiple studies (10Trusted Source, 11Trusted Source, 12Trusted Source, 13Trusted Source, 14Trusted Source).
Beta-glucan acts by forming a gel in your small intestine. This gel restricts the absorption of dietary cholesterol and interferes with the reabsorption of bile salts, which play an essential role in the metabolism of fats (15Trusted Source, 16Trusted Source).
Research has determined that daily doses of at least 3 grams of oat beta-glucan can reduce blood cholesterol levels by 5–10% (10Trusted Source).
What's more, a test-tube study discovered that raw oats release around 26% of their beta-glucan content during digestion, compared with only 9% for cooked oats. Thus, they may affect fat metabolism and cholesterol levels to a greater extent (11Trusted Source).
May Promote Blood Sugar Control
Blood sugar control is vital for health and especially important for people with type 2 diabetes or those who have difficulties producing or responding to insulin, a hormone that regulates blood sugar levels.
Beta-glucan has been shown to help control blood sugar due to its ability to form a gel-like substance in your digestive system.
The viscosity slows the rate at which your stomach empties its contents and digests carbs, which is associated with lower blood sugar levels after a meal and stabilized insulin production (17Trusted Source, 18Trusted Source).
A review of 10 studies in people with type 2 diabetes found that daily intake of foods containing at least 4 grams of beta-glucan per 30 grams of carbs for 12 weeks reduced blood sugar levelsby 46%, compared with the control group (19Trusted Source, 20Trusted Source).
May Benefit Heart Health
One 12-week study in 110 people with untreated high blood pressure found that consuming 8 grams of soluble fiber from oats per day reduced both systolic and diastolic blood pressure (the top and bottom numbers of a reading), compared with the control group (23Trusted Source).
Similarly, in a 6-week study in 18 people with elevated blood pressure levels, those consuming 5.5 grams of beta-glucan per day experienced a 7.5 and 5.5 mm Hg reduction in systolic and diastolic blood pressure, respectively, compared with a control group (24Trusted Source).
What's more, in a 4-week study in 88 people taking medication for high blood pressure, 73% of those consuming 3.25 grams of soluble fiber from oats daily could either stop or reduce their medication, compared with 42% of participants in the control group (25Trusted Source).
Healthy for Your Gut
Another health effect attributed to oats is their ability to support a healthy bowel by increasing fecal bulk (9Trusted Source).
This effect is due to the insoluble fiber in oats, which, unlike soluble fiber, is not water-soluble and thus doesn't form a gel-like substance.
The bacteria in your intestines don't ferment insoluble fiber to the same extent as they ferment soluble fiber, which increases your stool size.
It's estimated that oats increase stool weight by 3.4 grams per gram of dietary fiber consumed (26).
One study in people with constipation found that 59% of participants who consumed oat fiber from oat bran could stop taking laxatives (28Trusted Source).
Raw oats naturally contain oat bran, though you can also buy it on its own.
May Promote Weight Loss
In part, this may be because soluble fibers can help you feel fuller for longer (29Trusted Source).
Two studies determined that eating oats increased feelings of fullness and suppressed the desire to eat over four hours, compared with ready-to-eat breakfast cereals. These effects were attributed to the beta-glucan content of the oats (33Trusted Source, 34).
Thus, raw oats may help you maintain or lose weight.
Raw oats are rich in beta-glucan, a soluble fiber that may lower your blood sugar, blood pressure, and cholesterol levels. Eating raw oats may also relieve constipation and promote weight loss.
Possible Downsides of Eating Raw Oats
Though raw oats are safe to eat, it's recommended to soak them in water, juice, milk, or a nondairy milk alternative to avoid some unwanted side effects.
Eating dry raw oats could lead them to build up in your stomach or intestines, resulting in indigestion or constipation.
Moreover, raw oats contain the antinutrient phytic acid, which binds to minerals like iron and zinc, making it difficult for your body to absorb them. This could lead to mineral deficiencies over time but isn't usually a problem if you eat a well-balanced diet overall.
Plus, soaking raw oats in water reduces phytic acid's effect on mineral absorption. To get the most benefit, soak your oats for at least 12 hours (35Trusted Source, 36Trusted Source, 37Trusted Source).
The phytic acid in raw oats inhibits mineral absorption. Soaking raw oats reduces their phytic acid content. It also makes it easier for your body to digest them and helps prevent constipation.
How to Add Raw Oats to Your Diet
Raw oats are an incredibly versatile ingredient.
You can add them as a topping to your favorite yogurt or blend them into a smoothie.
One easy and nutritious way to enjoy raw oats is to make overnight oats by letting them soak in the refrigerator in water or milk.
This allows them to absorb the liquid, making them easily digestible in the morning.
To prepare overnight oats you'll need:
- 1 cup (83 grams) of raw oats
- 1 cup (240 ml) of water, yogurt, or a dairy or nondairy milk of your choice
- 1 teaspoon of chia seeds
- 1 teaspoon of your preferred sweetener, such as honey, maple syrup, sugar, or a sugar substitute
- 1/2 cup of fresh fruit, such as banana or apple slices
Mix all of the ingredients in a lidded container to prevent the oats from drying out and leave them in the refrigerator overnight.
If you want, you can add more fresh fruit along with nuts or seeds in the morning.
Raw oats can be enjoyed in many ways. Still, remember to let them soak for a while before eating them to improve digestibility.
The Bottom Line
Raw oats are nutritious and safe to eat.
As they're high in the soluble fiber beta-glucan, they may aid weight loss and improve your blood sugar levels, cholesterol, and heart and gut health.
They're also easy to add to your diet. Just remember to soak them first to enhance digestibility and nutrient absorption.
Reposted with permission from our media associate Healthline.
EcoWatch Daily Newsletter
On Monday and Tuesday of the week that President Donald Trump held his first rally since March in Tulsa, Oklahoma, the county reported 76 and 96 new coronavirus cases respectively, according to POLITICO. This week, the county broke its new case record Monday with 261 cases and reported a further 206 cases on Tuesday. Now, Tulsa's top public health official thinks the rally and counterprotest "likely contributed" to the surge.
- No Social Distancing or Mask Requirement at Trump's Mt ... ›
- Trump Plans to End Federal Funding for COVID-19 Testing Sites ... ›
- Attendees at Trump's First Rally Since March Can't Sue if They Get ... ›
Rainforests are an important defense against climate change because they absorb carbon. But many are being destroyed on a massive scale.
- Brazil's Amazon Rainforest Is the Wild West for Illegal Gold Miners ... ›
- Trump Moves to Open 16.7 Million Acre Alaskan Rainforest to ... ›
- Amazon Rainforest Reaches Point of No Return - EcoWatch ›
As we look for advanced technology to replace our dependence on fossil fuels and to rid the oceans of plastic, one solution to the climate crisis might simply be found in rocks. New research found that dispersing rock dust over farmland could suck billions of tons of carbon dioxide from the air every year, according to the first detailed large scale analysis of the technique, as The Guardian reported.
- California Startup Opus 12 Recycles Carbon Dioxide - EcoWatch ›
- UK Biomass Plant Starts Groundbreaking Carbon Capture Project ... ›
- 8 Ways to Sequester Carbon to Avoid Climate Catastrophe - EcoWatch ›
By Tim Radford
German scientists now know why so many fish are so vulnerable to ever-warming oceans. Global heating imposes a harsh cost at the most critical time of all: the moment of spawning.
Nearing the Brink<p>Since <a href="https://climatenewsnetwork.net/abundant-fish-need-cool-seas-and-protection/" target="_blank">fish in the temperate zones already experience a wide variation</a> in seasonal water temperatures, it hasn't been obvious why species such as <a href="https://climatenewsnetwork.net/sardines-swim-into-northern-waters-to-keep-cool/" target="_blank">cod have shifted nearer the Arctic, and sardines have migrated to the North Sea</a>.</p><p>But <a href="https://climatenewsnetwork.net/ocean-warming-spurs-marine-life-to-rapid-migration/" target="_blank">marine creatures are on the move</a>, and although there are other factors at work, including overfishing and <a href="https://climatenewsnetwork.net/fish-cant-smell-well-in-more-acidic-seas/" target="_blank">the increasingly alarming changes in ocean chemistry</a>, thanks to ever-higher levels of dissolved carbon dioxide, temperature change is part of the problem.</p><p>The latest answer, Dr Dahlke and his colleagues report in the journal <a href="https://science.sciencemag.org/cgi/doi/10.1126/science.aaz3658" target="_blank">Science</a>, is that many fish may already be living near the limits of their thermal tolerance.</p><p>The temperature safety margins during the moments of spawning and embryo might be very precise, and over hundreds of thousands of years of evolution, marine and freshwater species have worked out just what is best for the next generation. Rapid global warming upsets this equilibrium.</p>
By Sherry H-Y. Chou, Aarti Sarwal and Neha S. Dangayach
The patient in the case report (let's call him Tom) was 54 and in good health. For two days in May, he felt unwell and was too weak to get out of bed. When his family finally brought him to the hospital, doctors found that he had a fever and signs of a severe infection, or sepsis. He tested positive for SARS-CoV-2, the virus that causes COVID-19 infection. In addition to symptoms of COVID-19, he was also too weak to move his legs.
When a neurologist examined him, Tom was diagnosed with Guillain-Barre Syndrome, an autoimmune disease that causes abnormal sensation and weakness due to delays in sending signals through the nerves. Usually reversible, in severe cases it can cause prolonged paralysis involving breathing muscles, require ventilator support and sometimes leave permanent neurological deficits. Early recognition by expert neurologists is key to proper treatment.
We are neurologists specializing in intensive care and leading studies related to neurological complications from COVID-19. Given the occurrence of Guillain-Barre Syndrome in prior pandemics with other corona viruses like SARS and MERS, we are investigating a possible link between Guillain-Barre Syndrome and COVID-19 and tracking published reports to see if there is any link between Guillain-Barre Syndrome and COVID-19.
Some patients may not seek timely medical care for neurological symptoms like prolonged headache, vision loss and new muscle weakness due to fear of getting exposed to virus in the emergency setting. People need to know that medical facilities have taken full precautions to protect patients. Seeking timely medical evaluation for neurological symptoms can help treat many of these diseases.
What Is Guillain-Barre Syndrome?
Guillain-Barre syndrome occurs when the body's own immune system attacks and injures the nerves outside of the spinal cord or brain – the peripheral nervous system. Most commonly, the injury involves the protective sheath, or myelin, that wraps nerves and is essential to nerve function.
Without the myelin sheath, signals that go through a nerve are slowed or lost, which causes the nerve to malfunction.
To diagnose Guillain-Barre Syndrome, neurologists perform a detailed neurological exam. Due to the nerve injury, patients often may have loss of reflexes on examination. Doctors often need to perform a lumbar puncture, otherwise known as spinal tap, to sample spinal fluid and look for signs of inflammation and abnormal antibodies.
Studies have shown that giving patients an infusion of antibodies derived from donated blood or plasma exchange – a process that cleans patients' blood of harmful antibodies - can speed up recovery. A very small subset of patients may need these therapies long-term.
The majority of Guillain-Barre Syndrome patients improve within a few weeks and eventually can make a full recovery. However, some patients with Guillain-Barre Syndrome have lingering symptoms including weakness and abnormal sensations in arms and/or legs; rarely patients may be bedridden or disabled long-term.
Guillain-Barre Syndrome and Pandemics
As the COVID-19 pandemic sweeps across the globe, many neurologic specialists have been on the lookout for potentially serious nervous system complications such as Guillain-Barre Syndrome.
Though Guillain-Barre Syndrome is rare, it is well known to emerge following bacterial infections, such as Campylobacter jejuni, a common cause of food poisoning, and a multitude of viral infections including the flu virus, Zika virus and other coronaviruses.
Studies showed an increase in Guillain-Barre Syndrome cases following the 2009 H1N1 flu pandemic, suggesting a possible connection. The presumed cause for this link is that the body's own immune response to fight the infection turns on itself and attacks the peripheral nerves. This is called an "autoimmune" condition. When a pandemic affects as many people as our current COVID-19 crisis, even a rare complication can become a significant public health problem. That is especially true for one that causes neurological dysfunction where the recovery takes a long time and may be incomplete.
Though there is clear clinical suspicion that COVID-19 can lead to Guillain-Barre Syndrome, many important questions remain. What are the chances that someone gets Guillain-Barre Syndrome during or following a COVID-19 infection? Does Guillain-Barre Syndrome happen more often in those who have been infected with COVID-19 compared to other types of infections, such as the flu?
The only way to get answers is through a prospective study where doctors perform systematic surveillance and collect data on a large group of patients. There are ongoing large research consortia hard at work to figure out answers to these questions.
Understanding the Association Between COVID-19 and Guillain-Barre Syndrome
While large research studies are underway, overall it appears that Guillain-Barre Syndrome is a rare but serious phenomenon possibly linked to COVID-19. Given that more than 10.7 million cases have been reported for COVID-19, there have been 10 reported cases of COVID-19 patients with Guillain-Barre Syndrome so far – only two reported cases in the U.S., five in Italy, two cases in Iran and one from Wuhan, China.
It is certainly possible that there are other cases that have not been reported. The Global Consortium Study of Neurological Dysfunctions in COVID-19 is actively underway to find out how often neurological problems like Guillain-Barre Syndrome is seen in hospitalized COVID-19 patients. Also, just because Guillain-Barre Syndrome occurs in a patient diagnosed with COVID-19, that does not imply that it was caused by the virus; this still may be a coincident occurrence. More research is needed to understand how the two events are related.
Due to the pandemic and infection-containment considerations, diagnostic tests, such as a nerve conduction study that used to be routine for patients with suspected Guillain-Barre Syndrome, are more difficult to do. In both U.S. cases, the initial diagnosis and treatment were all based on clinical examination by a neurological experts rather than any tests. Both patients survived but with significant residual weakness at the time these case reports came out, but that is not uncommon for Guillain-Barre Syndrome patients. The road to recovery may sometimes be long, but many patients can make a full recovery with time.
Though the reported cases of Guillain-Barre Syndrome so far all have severe symptoms, this is not uncommon in a pandemic situation where the less sick patients may stay home and not present for medical care for fear of being exposed to the virus. This, plus the limited COVID-19 testing capability across the U.S., may skew our current detection of Guillain-Barre Syndrome cases toward the sicker patients who have to go to a hospital. In general, the majority of Guillain-Barre Syndrome patients do recover, given enough time. We do not yet know whether this is true for COVID-19-related cases at this stage of the pandemic. We and colleagues around the world are working around the clock to find answers to these critical questions.
Sherry H-Y. Chou is an Associate Professor of Critical Care Medicine, Neurology, and Neurosurgery, University of Pittsburgh.
Aarti Sarwal is an Associate Professor, Neurology, Wake Forest University.
Neha S. Dangayach is an Assistant Professor of Neurology and Neurosurgery, Icahn School of Medicine at Mount Sinai.
Disclosure statement: Sherry H-Y. Chou receives funding from The University of Pittsburgh Clinical Translational Science Institute (CTSI), the National Institute of Health, and the University of Pittsburgh School of Medicine Dean's Faculty Advancement Award. Sherry H-Y. Chou is a member of Board of Directors for the Neurocritical Care Society. Neha S. Dangayach receives funding from the Bee Foundation, the Friedman Brain Institute, the Neurocritical Care Society, InCHIP-UConn Center for mHealth and Social Media Seed Grant. She is faculty for emcrit.org and for AiSinai. Aarti Sarwal does not work for, consult, own shares in or receive funding from any company or organization that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment.
Reposted with permission from The Conversation.
One of the initial reasons social distancing guidelines were put in place was to allow the healthcare system to adapt to a surge in patients since there was a critical shortage of beds, ventilators and personal protective equipment. In fact, masks that were designed for single-use were reused for an entire week in some hospitals.
- Silent Threat of the Coronavirus: America's Dependence on Chinese ... ›
- Rich Countries Are Buying up Medical Supplies, Leaving Poor ... ›
By Jake Johnson
Unity Task Forces formed by presumptive Democratic presidential nominee Joe Biden and Sen. Bernie Sanders unveiled sweeping party platform recommendations Wednesday that—while falling short of progressive ambitions in a number of areas, from climate to healthcare—were applauded as important steps toward a bold and just policy agenda that matches the severity of the moment.
"We've moved the needle a lot, especially on environmental justice and upping Biden's ambition," said Sunrise Movement co-founder and executive director Varshini Prakash, a member of the Biden-Sanders Climate Task Force. "But there's still more work to do to push Democrats to act at the scale of the climate crisis."
The climate panel—co-chaired by Rep. Alexandria Ocasio-Cortez (D-N.Y.) and former Secretary of State John Kerry—recommended that the Democratic Party commit to "eliminating carbon pollution from power plants by 2035," massively expanding investments in clean energy sources, and "achieving net-zero greenhouse gas emissions for all new buildings by 2030."
In a series of tweets Wednesday night, Ocasio-Cortez—the lead sponsor of the House Green New Deal resolution—noted that the Climate Task Force "shaved 15 years off Biden's previous target for 100% clean energy."
"Of course, like in any collaborative effort, there are areas of negotiation and compromise," said the New York Democrat. "But I do believe that the Climate Task Force effort meaningfully and substantively improved Biden's positions."
Today the 6 Biden-Sanders Unity Task Forces are unveiling final language. The Climate Task Force accomplished a gr… https://t.co/gz3broq2qe— Alexandria Ocasio-Cortez (@Alexandria Ocasio-Cortez)1594240617.0
The 110 pages of policy recommendations from the six eight-person Unity Task Forces on education, the economy, criminal justice, immigration, climate change, and healthcare are aimed at shaping negotiations over the 2020 Democratic platform at the party's convention next month.
Sanders said that while the "end result isn't what I or my supporters would've written alone, the task forces have created a good policy blueprint that will move this country in a much-needed progressive direction and substantially improve the lives of working families throughout our country."
"I look forward to working with Vice President Biden to help him win this campaign," the Vermont senator added, "and to move this country forward toward economic, racial, social, and environmental justice."
Biden, for his part, applauded the task forces "for helping build a bold, transformative platform for our party and for our country."
"I am deeply grateful to Bernie Sanders for working with us to unite our party and deliver real, lasting change for generations to come," said the former vice president.
On the life-or-death matter of reforming America's dysfunctional private health insurance system—a subject on which Sanders and Biden clashed repeatedly throughout the Democratic primary process—the Unity Task Force affirmed healthcare as "a right" but did not embrace Medicare for All, the signature policy plank of the Vermont senator's presidential bid.
Instead, the panel recommended building on the Affordable Care Act by establishing a public option, investing in community health centers, and lowering prescription drug costs by allowing the federal government to negotiate prices. The task force also endorsed making all Covid-19 testing, treatments, and potential vaccines free and expanding Medicaid for the duration of the pandemic.
"It has always been a crisis that tens of millions of Americans have no or inadequate health insurance—but in a pandemic, it's potentially catastrophic for public health," the task force wrote.
Dr. Abdul El-Sayed, a former Michigan gubernatorial candidate and Sanders-appointed member of the Healthcare Task Force, said that despite major disagreements, the panel "came to recommendations that will yield one of the most progressive Democratic campaign platforms in history—though we have further yet to go."
We rein in #pharma's greed by: 1) Allowing Medicare to FINALLY negotiate Rx drugs FOR ALL AMERICANS 2) Using Rx d… https://t.co/6k9iUCLMp7— Abdul El-Sayed (@Abdul El-Sayed)1594238411.0
Observers and advocacy groups also applauded the Unity Task Forces for recommending the creation of a postal banking system, endorsing a ban on for-profit charter schools, ending the use of private prisons, and imposing a 100-day moratorium on deportations "while conducting a full-scale study on current practices to develop recommendations for transforming enforcement policies and practices at ICE and CBP."
Marisa Franco, director of immigrant rights group Mijente, said in a statement that "going into these task force negotiations, we knew we were going to have to push Biden past his comfort zone, both to reconcile with past offenses and to carve a new path forward."
"That is exactly what we did, unapologetically," said Franco, a member of the Immigration Task Force. "For years, Mijente, along with the broader immigrant rights movement, has fought to reshape the narrative around immigration towards racial justice and to focus these very demands. We expect Biden and the Democratic Party to implement them in their entirety."
"There is no going back," Franco added. "Not an inch, not a step. We must only move forward from here."
Reposted with permission from Common Dreams.
- Poll: 96% of Democratic Voters Want 2020 Nominee to Prioritize ... ›
- House Democrats Hold First Climate Change Hearings in More ... ›
- Latino Voters Worried About Climate Change Could Swing 2020 ... ›