Oates have become increasingly popular with our busy schedules because of their numerous health benefits. It is rich in fiber, protein, vitamins, and minerals. Also, oats are helpful in your weight loss goals and have cholesterol-reducing effects. It plays a vital role in your digestive health.

So what about the smoothies? Smoothies are also a nutrient-packed quick food to add to your diet. It is best if it is added to your breakfast. You can try different smoothies to increase your variety of nutrient intake, and it will also give you a refreshing feeling.

The question here is, can you mix them both? Or can you eat oats raw in a smoothie? Absolutely you can eat oats raw in a smoothie. But you need to know furthermore. In this article, I will explore the benefits and drawbacks of using raw oats in a smoothie and provide tips and recipes for adding oats to your smoothie.

What Are The Benefits Of Eating Oats

Nutritional value of oats

Oats are a whole grain that contains various nutrients. It contains carbohydrates, fiber, protein, and multiple vitamins and minerals. When you eat one cup of raw oat, you will get,

  • 307 calories
  • 55g carbohydrates
  • 10g fiber
  • 13g protein
  • 5g fat
  • 26% of the recommended daily intake (RDI) for iron
  • 44% of the RDI for magnesium
  • 20% of the RDI for zinc

If you eat oats daily, you will get different health benefits surely. There are some disadvantages of eating oats also. Read it through the link

There are some leading benefits among them, such as.

Oats can lower cholesterol levels.

Oats contain a special substance called beta-glucan. It is proven in some research beta-glucan can reduce bad cholesterol (LDL). So, eating oats regularly will help you to lower your cholesterol levels.

Oats can improve digestive health.

Oats are rich in dietary fibers. These dietary fibers help your digestive health and have a specific effect on preventing constipation.

Oats provide body-expended energy.

When you eat oats, they will not release carbohydrates instantly. Instead, it releases carbohydrates gradually. It means that eating oats help you to keep your body energetic for a long period.

Oats support your weight management.

Oats digest slowly and release carbohydrates gradually. Because of this, your hunger will be controlled, and you will not always feel hungry, so there is no need to eat several times. Surely this will help you to manage your weight.

Banana smoothie with oats

What Are The Benefits Of Raw Oats In A Smoothie

  1. Oats are a nutrient-dense food containing protein, fiber, healthy fats, and various minerals and vitamins.
  2. Raw oats are more nutritious than cooked oats.
  3. Oats contain beta-glucan, a soluble fiber that helps reduce bad cholesterol absorption in the blood.
  4. Raw oats have more beta-glucan than cooked oats.
  5. A daily intake of 3 grams of beta-glucan can reduce LDL cholesterol by 5-10%.
  6. Oats can significantly benefit heart health by lowering blood pressure.
  7. Oats are high in insoluble fiber, which aids gut health and can help relieve constipation.
  8. The fiber in oats can make them a filling meal, benefiting weight management programs.

What Type Of Raw Oats Is Best For Smoothies?

  1. All types of oats are healthy, but rolled oats or quick oats are the best for smoothies because they blend smoothly.
  2. Rolled oats are lightly steamed, rolled, and toasted, making them ideal for smoothies.
  3. Quick oats are partially cooked and processed, but be cautious of added sugars or other unwanted additives.
  4. Steel-cut oats are minimally processed and more nutritious but may add a chewy, gritty texture if added raw to smoothies.
  5. Oat bran has health benefits but may make the smoothie texture rougher and grittier.
  6. Oat groats may not be the best smoothie option unless finely broken up.
  7. Raw, organic oats are recommended to avoid glyphosate, a harmful chemical often sprayed on oats and wheat crops.
Overnight Oats

How To Add Raw Oats For Smoothies?

Adding oats to your smoothie is a great way to make it more filling and nutritious. When using dry oat flakes, it’s best to blend them first before adding other ingredients. This will help ensure the oats blend smoothly and do not leave a gritty texture in your smoothie.

If you want a smoother texture, you can soak the oats overnight in water, juice, or milk. This will also improve nutrient absorption and make the smoothie easier to digest.

To get the right amount of oats in your smoothie, start with a quarter cup per serving and add more as desired. If you want a thicker smoothie, you can add up to half a cup of oats. Be careful not to blend the oats too dry, which can cause digestion issues.

With these tips in mind, you can experiment with different smoothie recipes by adding oats to combinations of fruits, nuts, spices, milk, water, or yogurt. Try the recommended blueberries, yogurt, honey, and cinnamon recipe, or create unique combinations.

Can You Have Oats Smoothie Daily?

Adding oats to your daily smoothie routine can improve your digestion as they contain both soluble and insoluble fiber types.

Adding half a cup of oats to your smoothie can provide up to 42% of the recommended daily fiber intake, depending on gender. Whole oats are the best choice for more fiber. Oats also have additional health benefits, such as reducing LDL cholesterol levels and promoting weight loss.

You can easily blend dry oats with fresh fruit and milk for a fiber-rich snack. Tasty smoothies such as spiced oatmeal and banana oatmeal can be tried for a nutritious and filling meal.

Overall, including oats in your daily smoothie routine can improve your digestion, lower cholesterol levels, and control your appetite.

Smoothie with oats

What Is The Best Time To Drink Smoothie

The best time to drink a smoothie depends on your personal goals and needs. Smoothies can be consumed throughout the day to provide extra nutrients, vitamins, minerals, and fiber.

If you struggle to get started in the morning, prepping your smoothie ingredients in advance and adding your favorite milk in the morning is an easy way to kick-start your day.

You can drink smoothies before and after a workout to fuel the body with carbohydrates and protein. For those with busy schedules, smoothies are a great option for lunch on the go, providing the necessary nutrients to keep you going.

For those craving something sweet, dessert smoothies free of added sugars are a great alternative.

Finally, for those looking for a bedtime routine, smoothies with ingredients like tart cherries and pistachios can help positively impact sleep.


Sam Perera, Founder of Stethostalk, is a food safety follower and organic food lover. He has completed the PLANT-BASED NUTRITION Cornell Certificate Program, Cornell University, US. Before this, he worked for a few years in IT services. A dedicated follower of nature, he believes in healing with natural foods. In his free time, he loves Gardening, Blogging, and traveling.