Should You Use Raw Or Cooked Oats In A Smoothie?
By Cynthia Anaya
Raw oats provide plant-based protein, soluble fiber (beta-glucan), and nutrients that help lower cholesterol, benefit heart and gut health, control blood sugar, promote weight loss, and improve digestion. Cooked oats deliver fewer nutrients, but they come with both pros and cons, just like raw oats do.
A smoothie with raw oats provides 100% of the oats' nutrients, but raw oats also contain an antinutrient called phytic acid, which impairs how your body absorbs certain minerals. To reduce the amount of phytic acid in oats and make them easier to digest while ensuring the best nutrient absorption, soak them by placing them in water or milk in the fridge for about 12 hours.
Cooking oats in hot water is similar to soaking them in room-temperature water; it makes them softer and easier to digest. Adding cooked oats to a smoothie produces a smoother texture, but cooked oats release a smaller amount of beta-glucan than raw oats, meaning you won’t reap as many of its benefits.