Oats are a staple breakfast for many people. They are often associated with health, satiety, and easy meals in a busy everyday life.
Research shows that whether oats are eaten raw or cooked affects how the body responds.
Differences in everyday life
For most people, the difference primarily comes down to energy and fullness.
Raw oats provide a slower release of energy. This means that blood sugar rises more gradually, and people often feel full for a longer period of time.
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Cooked oatmeal, on the other hand, provides faster energy because the body can absorb the nutrients more easily.
According to researcher Marie-Luise Puhlmann from the University of Copenhagen, who spoke to Videnskab.dk, both are normal bodily responses.
The choice can therefore depend on whether someone needs quick energy or a more stable energy level throughout the morning.
The body’s digestion
The difference is mainly due to how the starch in oats behaves.
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In raw oats, part of the starch is difficult to digest. It passes on to the large intestine, where gut bacteria break it down.
Here, among other things, fatty acids are produced, which are beneficial for intestinal cells, Marie-Luise Puhlmann explains to Videnskab.dk.
When oats are cooked, the starch changes structure. It becomes easier to digest and is absorbed earlier in the digestive process. This means that less reaches the gut bacteria.
Cooking can also reduce phytic acid and make some dietary fibers more soluble, but it can also break down certain B vitamins.
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A choice without a single answer
There is therefore no single correct answer. According to Marie-Luise Puhlmann, it depends on needs and circumstances.
The type of oats also plays a role. Coarsely rolled oats are digested more slowly than finely rolled oats and can provide longer-lasting satiety.
The central point is that variation is more important than making one fixed choice. Breakfast should be adapted to everyday life and individual needs.
Sources: Forskning.no, and Videnskab.dk.
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