Should the oats be eaten cold or cooked?

Oatmeal has been one of the most frequently recommended breakfasts for years. It’s filling, easy to prepare and provides many valuable nutrients. Despite this, there are still many questions surrounding oats. Do you need to cook them? Which type should you choose? Are instant oats less nutritious? The answer isn’t always as obvious as you might think.

1. Do you need to cook oats?
2. Is cooking a bad thing?
3. Why is it worth eating porridge?
4. Types of oat flakes – how do they differ?
5. Are instant oats unhealthy?
6. How do you make a nutritious bowl of porridge?
7. Can anyone eat porridge?
8. Summary
9. FAQ

Do you need to cook oats?

No. You don’t need to cook oats. Most shop-bought oats have already undergone hydrothermal processing – usually steaming – which means they’re ready to eat after soaking. You can pour milk, a plant-based drink, yoghurt or kefir over them and leave them for a few hours, preferably overnight. Overnight oats prepared in this way are a convenient alternative to the traditional cooked version.

Is cooking a bad thing?

This does not, however, mean that cooking oats is inadvisable. On the contrary – many people choose this method of preparation because of the creamier texture, better flavour and greater ease of eating. Cooking makes the oats softer and allows them to blend more easily with toppings such as fruit, nuts or spices. For some people, this form may also be easier to digest. At the same time, cooking does not result in any significant loss of nutritional value, so the choice of preparation method depends primarily on individual preferences.

Why is it worth eating porridge?

Oats are among the most nutritious cereals. They are a source of complex carbohydrates, dietary fibre, protein and many minerals, such as magnesium, phosphorus, manganese, zinc and iron. They also provide B vitamins.

The most distinctive component of oats is beta-glucans, a type of soluble dietary fibre. The European Food Safety Authority (EFSA) has confirmed that consuming beta-glucans from oats helps maintain normal blood cholesterol levels, provided the daily intake is at least 3 g. Thanks to its high fibre content, porridge helps you feel full for longer and can make it easier to control your appetite.

Types of oat flakes – how do they differ?

Plain oat flakes are the least processed of the popular types of cereal. They are made from whole oats, which, after cleaning, hydrothermal treatment and rolling, retain a relatively firm texture. They can be boiled for about 5–10 minutes, though this isn’t necessary – they also soften well when hot milk or water is poured over them, or after soaking for a few hours.

Rolled oats are cut further before rolling, making them finer than regular oats and allowing them to absorb liquids more quickly. Like regular oats, they do not require cooking – they can be prepared by pouring hot liquid over them or by soaking, although many people boil them for 2–5 minutes to achieve a creamier consistency.

Instant oats are the most finely ground and undergo more intensive processing. As a result, you simply need to pour hot milk or water over them and wait a few minutes. Their nutritional value is similar to that of other types of oats, although because they are more finely ground, they are usually digested more quickly and may cause a slightly faster rise in blood glucose levels after a meal.

Other oat products

Whole oats (groats) and oat groats are among the least processed oat products. Oat groats are made from hulled oats and retain a much firmer texture than oat flakes, which is why they need to be cooked; depending on the type, this usually takes between 20 and 40 minutes.

Steel-cut oats are oat grains cut into several pieces, without being rolled. They are particularly popular in Anglo-Saxon countries and, like oat groats, require cooking – usually for 20–30 minutes. Thanks to the minimal processing, they retain a firm texture and soften more slowly than classic rolled oats.

Are instant oats unhealthy?

This is one of the most common myths. Natural instant oats are still a wholegrain product and retain most of their nutrients. The problem often lies with ready-made porridge in sachets, which frequently contain added sugar, syrups, flavourings or other ingredients that increase the product’s calorie content. That’s why it’s best to choose oats without additives and put together your own meal.

How do you make a nutritious bowl of porridge?

Porridge itself primarily provides carbohydrates and fibre, so it’s worth enriching it with ingredients that boost the meal’s nutritional value.

Good choices include:

• plain yoghurt, skyr or milk
• nuts and seeds
• linseed or chia seeds
• fresh fruit, especially berries
• cinnamon or cocoa

These additions boost the protein, healthy fat, vitamin and mineral content.

Can anyone eat porridge?

Most healthy people can eat porridge without any problems, even every day. The exception is people with coeliac disease or a confirmed gluten sensitivity. Oats themselves are naturally gluten-free, but during cultivation and production they may become contaminated with wheat, rye or barley. In such cases, you should choose products labelled as gluten-free.

Summary

Oat flakes are among the most thoroughly researched wholegrain products. There’s no need to cook them – you can just as easily soak them overnight. The most important thing is to choose natural oats with no added sugar and to top up your porridge with foods rich in protein, healthy fats and fruit. This makes it a filling and nutritious meal for both breakfast and after a workout.

"Oatflakes do not need to be cooked. Both hot porridge and overnight-soaked flakes provide valuable nutrients. Choosing natural flakes and well-balanced additions is far more important than the method of preparation." Anna Zięba – Dietitian

FAQ

Do you need to cook oats before eating them?

No. Most commercially available oats can be eaten after soaking them in milk, yoghurt or a plant-based drink.

Which are healthier – regular oats, steel-cut oats or instant oats?

They all provide similar nutrients. They differ mainly in terms of how finely ground they are, preparation time and how quickly they are digested.

Are instant oats unhealthy?

No. Natural instant oats are still a wholegrain product. However, it’s a good idea to limit your intake of ready-made porridge containing added sugar and syrups.

Does porridge help lower cholesterol?

Yes. The beta-glucans found in oats help maintain healthy blood cholesterol levels when consumed in appropriate amounts as part of a balanced diet.

Can you eat porridge every day?

Yes. For most healthy people, eating porridge every day can be a valuable part of a well-balanced diet.

Is no-cook porridge just as nutritious?

Yes. Soaking the oats overnight does not result in any significant loss of nutritional value and is a convenient way to prepare a wholesome breakfast.

Sources:

• Cholesterol-lowering effects of oat β-glucan: a meta-analysis of randomized controlled trials https://www.sciencedirect.com/science/article/pii/S0002916523048426?via%3Dihub
• Cereal β-glucans in diet and health https://www.sciencedirect.com/science/article/abs/pii/S0733521007001270?via%3Dihub
• OATS: Chemistry and Technology, Second Edition https://www.cerealsgrains.org/publications/onlinebooks/grainscience/Oats/Pages/default.aspx