Quick Answer
It is generally considered safe and nutritious to add uncooked oatmeal to smoothies in moderation. Oats are a highly nutritious whole grain that can provide fiber, protein, vitamins, and minerals when blended into smoothies. However, there are a few potential downsides, such as texture, nutrient bioavailability, and digestive issues in sensitive individuals. Overall, adding a small amount of uncooked oats to smoothies is a healthy way to thicken, boost nutrition, and add fiber. But too much may lead to an unpleasant, gluey texture.
Exploring the Potential Benefits and Downsides
Adding uncooked oatmeal to smoothies became popular due to the many potential benefits associated with oats. Here is a closer look at the key pros and cons:
Potential Benefits
- Increased fiber intake – Oats are a rich source of soluble fiber called beta-glucan, which can help lower cholesterol, improve blood sugar control, and promote digestive health.
- Added protein – Oats contain more protein than most other whole grains, about 13 grams per 100 grams.
- Vitamins and minerals – Oats supply important micronutrients like thiamin, magnesium, phosphorus, manganese, selenium, and iron.
- Thick, creamy texture – Oats help thicken up smoothies naturally without straining out fiber like you would with fruit pulp or spinach.
- Added nutrition – Blending oats into smoothies is an easy way to fortify them with vitamins, minerals, fiber and plant-based protein.
- Satiety – The protein, fat and fiber in oats may help you feel fuller for longer after a smoothie.
Potential Downsides
- Unpleasant, gluey texture – Too much uncooked oatmeal can give smoothies an unpleasant, gum-like consistency.
- Grainy texture – If not blended thoroughly, oats can leave an undesirable grainy texture.
- Nutrition concerns – Some worry the phytic acid in uncooked oats may hinder mineral absorption, but impacts seem small.
- Digestive issues – Raw oats may be hard for some people to digest properly and can cause bloating or stomach pain.
Overall, as long as you include oats in moderate portions, blend thoroughly, and tolerate oats well, the potential nutritional benefits seem to outweigh the downsides for most people.
Oatmeal Smoothie Recipes and Suggested Oat Amounts
Here are some sample oatmeal smoothie recipes with suggested oat serving sizes:
Berry Oat Smoothie
- 1/2 cup fresh or frozen mixed berries
- 1 banana
- 1 cup milk of choice (dairy, nut, oat, etc)
- 1-2 tbsp oats
- 1 tbsp nut butter
- 1 tsp honey or maple syrup (optional)
Tropical Oatmeal Smoothie
- 1 cup frozen mango chunks
- 1/2 frozen banana
- 1/2 cup pineapple juice
- 1-2 tbsp oats
- 1 tbsp shredded coconut
Green Oat Smoothie
- 1 cup spinach
- 1/2 apple, cored and chopped
- 1/2 frozen banana
- 1 cup almond milk
- 1-2 tbsp oats
- 1 tbsp almond butter
Protein-Packed Oat Smoothie
- 1 scoop protein powder
- 1 cup Greek yogurt
- 1/2 cup milk
- 1 tbsp oats
- 1/4 cup frozen cauliflower
- 1 tsp cinnamon
As you can see, a good rule of thumb is to limit oats to 1-2 tablespoons per smoothie. This provides extra nutrition without overpowering texture. Feel free to adjust oats to your personal taste and tolerance.
Best Practices for Putting Oats in Smoothies
If you want to start blending oats into your smoothies, here are some tips for success:
- Use old-fashioned or rolled oats – Quick oats may turn gummy and instant oats add thickening starch best avoided.
- Grind oats first – This helps oats blend smoothly without a grainy texture. Pulse oats in a food processor, blender or coffee grinder first.
- Add liquid ingredients first – Adding softer ingredients like yogurt, milk, or juice helps oats blend more easily.
- Blend thoroughly – Blend for 1-2 minutes to fully break down oat grains and achieve a smooth texture.
- Chill overnight – For very smooth oats, make your smoothie the night before and let oats soak up liquid in the fridge.
- Consider soaking – Soaking oats for 30 mins to 2 hours may improve digestibility for some.
- Monitor portions – 1-2 tbsp oats per smoothie is often optimal for texture and nutrition absorption.
Following these simple practices can help you get perfectly smooth oatmeal smoothies every time.
The Bottom Line
Overall, adding a modest amount of raw oats to smoothies can provide extra fiber, protein, vitamins and minerals. But take care not to overdo oat quantities, blend thoroughly, and monitor personal digestive tolerance. When using best practices, oatmeal smoothies can be a nutritious breakfast or snack option for most healthy adults and children. Just adjusting recipes based on your own preferences for texture and nutrition boost can help you strike the right balance.
Frequently Asked Questions
Is it safe to eat raw oats?
Yes, raw oats are generally safe to eat. Oats do not contain any harmful compounds or anti-nutrients that are deactivated by cooking. The main concern is digestibility, as some people report bloating, gas or stomach pain from eating raw oats. But as long as you tolerate raw oats well, they are safe to enjoy in moderation.
Do raw oats have less nutrients?
No, raw oats have virtually the same nutrient profile as cooked oats. The main difference is phytic acid content. Phytic acid can bind to minerals like iron, zinc and calcium and inhibit absorption. But phytate levels in oats are low, and any effects seem minimal in typical serving sizes.
How do you use oats in smoothies without it getting gluey?
Here are some tips for preventing glue-like oat smoothies:
- Use old-fashioned or rolled oats rather than quick or instant oats
- Limit oats to 1-2 tablespoons per smoothie
- Grind oats first in a food processor or blender
- Make sure to blend for 1-2 minutes to break down oat grains
- Add liquid ingredients before oats and blend well
- Consider soaking oats beforehand to improve digestibility and texture
Should you soak oats before adding to smoothies?
It’s not strictly necessary. But soaking oats for 30 minutes to 2 hours before blending can help reduce phytic acid, improve digestibility for sensitive people, soften oats for easier blending, and result in a smoother texture.
Can oatmeal smoothies help you lose weight?
Oats are high in fiber and protein, which can help promote feelings of fullness and curb overeating that leads to weight gain. But overall, oat smoothies can aid weight loss only as part of a balanced, calorie-controlled diet and active lifestyle. The oats themselves don’t have any magical fat-burning properties.
