The Benefits of Oatmeal: Raw Vs Cooked

Monday, Nov 8, 2021 | Uncategorized

It is well known that whole-grain oats are very nutritious. They contain a wide assortment of vitamins, proteins, minerals, fibers, and antioxidants. Oatmeal is beneficial no matter how it’s prepared. But which way is better? Let’s first look at the ways oatmeal is prepared.

The most popular ways of preparing oats are either cooking in a microwave or stovetop or soaking the oats in a liquid to create overnight oats. The clear difference is one is cooked and one is raw, but which one is more healthy?

Cooked Oats vs. Overnight Oats

Let’s look at the advantages of cooked oats vs. overnight oats. While both methods are beneficial, it appears that overnight oats tips the scales. And the reason is a process called fermentation. When oats are allowed to soak overnight, or for an extended amount of time, the grain will start to ferment which enhances all the health benefits of the oats. Accessible nutritional value is advanced, valuable gut bacteria are incorporated, and digestion is improved when oats are allowed to ferment.

While not everyone agrees on which methods they prefer, they both have their advantages. Cooked oats serve as a portion of hot comfort food in the cold winter months and have fewer calories per volume. The reason cooked oats have fewer calories is because of the water content. Just ½ cup of raw oats turns into 1 cup when cooked. So obviously, 1 cup of raw oats will be twice the amount of calories and carbohydrates. However, cooking oats reduces up to 25% of available nutrients and actually creates a substance found in many plant-based foods, inositol hexaphosphate or Phytic Acid. This anti-nutrient binds to other minerals you are consuming and blocks absorption. Our bodies do not have the enzymes necessary to break down these phytates. Soaking the oats significantly reduces their phytate levels. Cooking does, however, open up accessibility to other nutrients all while reducing the number of others. The amount of heat used in cooking can greatly affect the quality of nutrients so if you prefer cooked oats, cook them at a lower heat for a shorter amount of time to magnify the number of nutrients.

Overnight Oats Recipe

Overnight oats are raw oats that are soaked overnight. You can use just about any liquid you prefer: Water, milk, dairy-free milk, coconut milk or water, juice, or even yogurt. I like to use unsweetened vanilla almond milk. When you soak the oats overnight, they become softened and more easily digestible.

Here is a basic overnight oats recipe:


  • Oats (be sure to use rolled oats, not quick oats or steel cut)
  • Liquid (milk or water) of choice
  • Chia seeds (optional)
  • Yogurt (optional)
  • Extracts (optional – vanilla, almond, lemon, etc)
  • Sweetener (optional – sugar, artificial sweeteners, stevia, monk fruit, honey, maple syrup)
  • Toppings (optional – fresh or dried fruit, nuts, seeds, chocolate chips, coconut, cinnamon, nut butter, the sky’s the limit)


To make the overnight oats you need a jar, bowl, or a cup big enough to hold all the contents. Your ratio will be 1 part oats +1 part liquid. (Example ½ cup oats to ½ cup water is one serving) Then you will add in your other ingredients except for toppings. The amount is dependent upon your preference but remember that the calories can add up so be sure to measure in order to track appropriately.

Mix thoroughly and place in your refrigerator to store for at least 2 hrs or overnight. The next morning you can heat it for a bit if you prefer your oats warm, you can also let it sit out at room temperature, or eat cold. Don’t forget to add your toppings before you dig in!




Overnight Oats Recipe Ideas

Here are a couple of my favorite ways to have my overnight oats:

Apple Pie

  • Unsweetened Vanilla Almond Milk
  • Vanilla extract
  • Greek yogurt
  • Ground cinnamon.
  • Top with chopped apples, pecans, and maple syrup.

Almond Joy

  • Light coconut milk
  • Almond extract
  • Greek yogurt
  • Sweetener of choice
  • Top with shredded coconut and dark chocolate chips


  • ½ orange juice (I use reduced sugar) 
  • ½ unsweetened vanilla almond milk
  • Vanilla extract
  • Orange zest
  • Chia seeds
  • Toppings maple syrup and sometimes I like to mix it up with some walnuts and dried cranberries

Lemon Bar

  • Unsweetened vanilla almond milk
  • Greek yogurt
  • Vanilla extract
  • Lemon zest
  • Poppyseeds
  • Chia seeds
  • Top with crushed reduced-fat graham crackers

All of these recipes are completely customizable. You can search the internet for others or make your own. The possibilities are endless.

Happy Tracking