Raw vs Cooked Oats: Two Very Different Health Impacts

Which is better, raw or cooked? Can you guess?

Oat so simple

In fact, both are great, and/but both are great in different ways!

It comes down to β-glucan, the soluble fiber in oats that affects cholesterol, blood sugar, and gut health in different ways depending on how it’s processed:

• Raw oats (e.g. overnight oats) yield more intact β-glucan: research shows about 26% digestion vs 9% for cooked oats, meaning more of the fiber stays structurally intact, and thus reaches your large intestine, where gut bacteria ferment it into short-chain fatty acids like butyrate, which supports gut health, reduces inflammation, beneficially influences metabolism, and can even beneficially affect brain function, via the gut–brain axis.
• Cooked oats yield greater solubility: heating breaks down cell walls, making β-glucan more soluble and viscous in your gut. This too is important, it helps reduce cholesterol absorption and slows glucose spikes, which improvements have positive effects on many aspects of health, including the heart, liver, and brain.

So, in fewer words:

• Raw/overnight oats: better for gut health and butyrate production
• Cooked oats: better for cholesterol and glucose control

For more on all of this, enjoy:

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Want to learn more?

You might also like:

• The Best Kind Of Fiber For Overall Health? ← yes, it’s β-glucan; you can read more about the science of it here
• What Two Days Of Oats Will Do To Your Lipids ← it’s pretty impressive!
• Nutrivore – by Dr. Sarah Ballantyne ← this is the Dr. Ballantyne whose work was cited in the video 🙂
• Spiced Pear & Pecan Polyphenol Porridge ← a recipe we enjoy and you might too
• Anti-Cholesterol Cardamom & Pistachio Porridge ← another recipe!

Take care!