Can You Put Raw Oats In A Smoothie?

Smoothies make for quick, nutritious breakfasts or snacks. While fruits and vegetables form the base, adding healthy grains like oats makes smoothies even more wholesome and filling. The fiber, nutrients and plant-based protein in oats complement the produce we blend in smoothies. But should you use raw oats in smoothies or cook them first?

The short answer is yes, you can put raw oats in smoothies. Oats contain soluble fiber and nutrients that are beneficial for health. Blending raw oats into smoothies is an easy way to boost nutrition. However, a few considerations about texture and digestibility can help make raw oat smoothies an enjoyable experience.

Raw Oats in Smoothies

Oats are incredibly versatile – they can be enjoyed cooked as oatmeal or added to recipes like bread, granola and cookies. But oats also work well uncooked. The key is using the right type of raw oats and preparing them properly.

Texture and Smoothness

The texture of raw oats in smoothies depends on the type of oats used. Rolled oats have been steamed and pressed into flakes, so they blend more smoothly than steel-cut oats which are chopped but not rolled. Quick oats and instant oats are rolled thin and partially cooked, giving them an even finer texture.

For the smoothest texture, rolled oats or quick oats are the best bets for raw oat smoothies. Steel-cut oats and oat groats add pleasant chewiness but may not fully blend into a silky smoothness.

Nutrition and Health Benefits

Raw oats offer a wealth of nutrients:

• Fiber – The soluble fiber beta-glucan in oats promotes satiety, aids digestion and helps lower cholesterol levels. The insoluble fiber boosts heart health.
• Healthy fats – Raw oats contain oleanolic acid, linoleic acid, oleic acid and other essential fatty acids that benefit overall health.
• Protein – Oats provide plant-based proteins for energy, muscle building and satiety.
• Vitamins and minerals – Raw oats are rich in manganese, phosphorus, magnesium, iron, zinc, folate and vitamins B1, B2 and E.

Blending raw oats into smoothies is an easy way to add valuable fiber, plant protein and micronutrients.

Achieving a Smooth Texture

The key to integrating raw oats into smoothies is achieving a smooth, creamy texture. Here are some tips:

• Soak oats overnight – Covering oats with water, milk or juice softens them for better blending.
• Blend oats into flour – Dry blending the oats first breaks them down before adding in other ingredients.
• Use thick liquids – Milk, yogurt, nut milk or protein powders help achieve a creamy blend.
• Add fruits and veggies – Ripe banana, avocado and soft cooked sweet potato work well in raw oat smoothies.

With the right techniques, raw oats can smoothly integrate into luscious smoothies.

Maximizing the Benefits of Raw Oat Smoothies

Raw rolled oats make an easy addition to smoothies. But other varieties of raw oats and grains can also be used.

Oat Flakes

For a quick protein and fiber boost, simply throw some uncooked rolled oat flakes into your blended smoothie. The oats will thicken up the smoothie while adding nutrients.

Alternative Grains

While oats are common, other gluten-free grains can be used to change up the flavors and textures of smoothies:

• Quinoa
• Amaranth
• Buckwheat
• Millet
• Chia seeds
• Flaxseed
• Hemp seeds
• Pumpkin seeds
• Sunflower seeds

Substitute up to 1/4 cup of raw grains in place of oats in smoothie recipes.

Types of Raw Oats for Smoothies

There are many types of raw oats that can be used in smoothies:

Rolled Oats

Rolled oats, sometimes labeled old-fashioned oats, are oat groats that have been steamed and rolled into flakes. Since they are lightly processed, rolled oats retain more texture and nutty flavor than more processed oat varieties.

Rolled oats are the most commonly used raw oats for smoothies. They blend easily, especially when soaked first. Avoid instant and quick rolled oats, which often contain added sugars.

Quick Oats

Quick oats are rolled thinner than regular oats and also steamed longer, so they cook up faster. This extra processing gives them a softer texture.

Quick oats can be added raw to smoothies for an instant boost of nutrients without affecting smoothness. But beware of flavored instant oat packets, which can contain lots of added sugar and salt.

Steel-Cut Oats

Steel-cut oats are oat groats chopped into smaller pieces but not rolled into flakes. This makes them denser and chewier than rolled oats.

While steel-cut oats take longer to cook on the stove, adding a small amount to smoothies raw provides a pleasant hearty texture. Soak them first for the best results.

Oat Groats

Oat groats are the whole, unprocessed oat grain including the cereal germ, endosperm and bran. Since they are completely unprocessed, oat groats take the longest to cook but contain the most nutrients.

Oat groats don’t blend easily into liquid smoothies. Try dry grinding them first into a flour before adding to smoothies.

Oat Bran

Oat bran is the outermost layer of the oat groat, containing extra protein, fiber and micronutrients. It has a coarse, gritty texture.

Just like oat groats, oat bran works best when ground into flour before adding to smoothies. Its grainier texture can overwhelm smoothies.

How to Add Oats to Smoothies

Now that you know the benefits of raw oats in smoothies, how do you properly add them? Here are some tips:

Blend Dry Oats First

Add 1/4 to 1/2 cup of dry rolled oats or quick oats to your blender. Blend on high speed for 30 seconds to break down the oats into an oat flour. Then add your liquid and other smoothie ingredients.

Soak Oats Overnight

In a bowl or jar, combine oats with your preferred smoothie liquid – milk, nut milk, water, juice, etc. Cover and refrigerate overnight. The oats will soften and absorb liquid to blend more smoothly.

Add Soaked Oats

If you soak your oats, simply add them into the blender with your other ingredients. The soaked oats will blend right in.

Soaking softens the oats and allows for better nutrient absorption too.

Recommended Amount of Oats in Smoothies

Wondering how much raw oats to add to smoothies? Use these guidelines:

• For one smoothie, add 1/4 to 1/2 cup of dry oats. This contributes fiber, protein and nutrients without overpowering flavors.
• For a thicker, more filling smoothie, you can add up to 3/4 to 1 cup of raw oats.
• Avoid using raw oats in excess. Too many dry oats can be hard to break down and digest, leaving you feeling heavy.

The liquid ingredients, fruits, vegetables and sweeteners also significantly impact your smoothie’s thickness. Play around to find the perfect oat to liquid ratio for your tastes.

Best Ingredients for Raw Oat Smoothies

Raw oats pair well with many flavors. Try out these ingredients when making raw oat smoothies:

• Bananas – Ripe bananas help achieve a creamy texture.
• Nut butters – Peanut, almond or cashew butter adds protein and healthy fats.
• Nuts and seeds – Chia, flax, hemp and pumpkin seeds boost nutrition.
• Milk and yogurt – Dairy or non-dairy milk and yogurt add thickness and protein.
• Cacao nibs or powder – For chocolatey flavor without sugar.
• Cinnamon – Warming spice complements oats’ flavor.
• Vanilla – A traditional oat flavoring.
• Fruits – Berries, mangoes, peaches pair well with oats.
• Leafy greens – For nutritional boost, add spinach, kale or swiss chard.
• Liquid bases – Use milk, nut milks, yogurt, kefir or water.

Get creative mixing and matching ingredients to make the perfect raw oat smoothies.

Are Oats Already Cooked?

If oats are considered raw, does that mean they are completely unprocessed? Not quite. Here is the deal with oat processing:

• All oats undergo some steam heat treatment to stabilize lipids, inactivate enzymes and partially cook them.
• More processed oats see more heat. For example, quick oats are steamed longer than rolled oats, and instant oats the longest.
• Oat groats go through the minimal process of just cleaning and hulling the oat grain.

So no oats are completely raw. But many types like rolled, steel-cut and oat groats retain their nutty flavor and nutrition. This makes them ideal picks for raw oat smoothies.

Health Benefits of Raw Oats

Why add raw oats instead of cooked oatmeal? Here are some of the top nutrients and benefits raw oats provide:

Fiber

• Beta glucan soluble fiber – Helps lower cholesterol and regulates blood sugar levels.
• Insoluble fiber – Promotes heart health and healthy digestion.

Protein

• Plant-based proteins – Provides lasting energy and satisfies hunger.

Vitamins and Minerals

• Manganese – Aids bone health and metabolism.
• Phosphorus – Supports tissue and cell repair.
• Magnesium – Needed for energy production.
• Zinc – Boosts immune function.
• Iron – Prevents anemia and fatigue.
• Thiamin – Processes carbohydrates for energy.

Healthy Fats

• Oleic acid – Reduces inflammation and risk of chronic diseases.
• Linoleic acid – Lowers blood pressure and cholesterol levels.

Additional Benefits

• Lower risk of heart disease – Due to fiber, antioxidant and anti-inflammatory effects.
• Aid blood sugar control – Slow digestion of carbs prevents blood sugar spikes.
• Promote gut health – Prebiotic fiber feeds healthy gut bacteria.
• Help manage weight – Fiber adds bulk and promotes satiety.

Adding Raw Oats to Your Diet

Smoothies make for an easy way to enjoy raw oats. But you can also use raw oats in a variety of dishes:

• Overnight oats – Soak oats in yogurt and fruit for a ready-to-eat morning meal.
• No-bake granola bars – Bind with nut butter and dried fruit.
• Oatmeal cookie dough – Safe to enjoy unbaked.
• Breakfast parfaits – Layer raw oats with yogurt and berries.
• Energy balls – Bind with nut butter, coconut, seeds and dried fruit.
• Oat crumbles – Use as salad topping in place of croutons.

Explore more recipes using soaked or dry raw oats to amplify nutrition and flavors.

Conclusion

Raw oats add great nutritional value to smoothies without compromising taste and texture. With some tips for preparation and blend-friendly ingredients, raw oats integrate seamlessly into smoothies with benefits of fiber, plant-based protein, essential fatty acids and vitamins.

Try soaking or dry-blending your oats first before adding to smoothies for smooth results. Rolled oats, quick oats, steel-cut oats and oat groats all bring their own qualities while boosting nutrition.

Let us know in the comments – do you add raw oats to your smoothies? What are your favorite raw oat smoothie recipes?