Oat milk is one of the many types of non-dairy milk that have recently been accessible in supermarkets. This development has added another layer to the variety of plant-based milk alternatives.
Have you really tried it out yet?
Continue reading if you still need to because you are interested in learning more about it, such as what it is composed of, what it accomplishes, and what its nutritional components are.
In this article, we cover the health advantages of oat milk, its nutritional composition, and the individuals – if any – who should not consume oat milk due to their health.
In addition, we address some of the most often inquired topics about oat milk…
What is oat milk?
Oat milk is an alternative to dairy milk devoid of soy and dairy products, and its use is rising.
Because of its high carbohydrate content, oat milk produces a cappuccino that is just as foamy and creamy as one prepared with cow’s milk. This is one reason why oat milk is popular among vegans.
The nutritional profile of oat milk is not any less potent than that of whole oats, which are well known for their status as a breakfast option that is rich in nutrients.
Because most commercial cartons of oat milk are fortified with vitamins A, D, B2, and B12, switching from cow’s milk to oat milk does not reduce the amount of vitamins or minerals consumed.
What does oat milk taste like?
Does it taste like oats? Milk? Or neither?
If you are reading this page but have yet to have oat milk, the popular perception is that the flavor is similar to cow’s milk but with an oat aftertaste.
It is also reported to be slightly more viscous and naturally sweeter than other types of non-dairy milk.
Nevertheless, if you want to understand how it tastes, you should make the do-it-yourself recipe provided below and try some for yourself…
Oat milk is a kind of plant-based milk created from oats, and as a result, it does not include any soy, dairy, or lactose.
It is often supplemented with vitamins A, D, B2, and B12, making it an excellent dairy-free alternative to milk.
Is oat milk good for you?
The product consists primarily of oats, water, and a few more ingredients, so it must be a positive thing, right?
Oat milk has a reputation for being quite good for you. Please find out more about the advantages of drinking oat milk in the following paragraphs, which will give you a better understanding of its benefits.
12 benefits of oat milk
If you’re curious about the positive effects that consuming oat milk may have on your body, there are really quite a few, and we’ve listed the top 10 of them below for you:
Source of vitamin B
Oat milk is an excellent option for vegans since it contains B vitamins, which do not exist naturally in vegan diets.
Because most commercial types are often fortified with vitamin B2 and B12, oat milk is a good source of these vital elements.
One serving of 8 ounces of oat milk contains between 25 and 100 percent of the daily intake for the vitamins B2 and B12.
These B vitamins contribute to the process by which our bodies get energy from the food we consume. Meanwhile, vitamin B12 is essential for the functioning of our brain cells, as well as our nerve cells and red blood cells.
High levels of dietary fibre
Oat milk was shown to have higher dietary fiber than other plant-based milk, including almond milk, according to research published in the Journal of Functional Foods in 2020. As a result, oat milk has been recognized as helping to promote good digestion.
Fiber is an essential component in the management of blood glucose, the binding of cholesterol, the maintenance of good bowel motions, and the promotion of satiety that lasts for an extended period.
Oat milk may be good for cholesterol
Drinking oat milk might help lower cholesterol.
This is because its beta-glucans bond to the stomach, reducing the amount of cholesterol absorbed.
Oat milk contains about one-third of the daily recommended amount of beta-glucan that you should consume.
One cup of oat milk has about twenty-five percent of the daily calcium consumption advised for adults and around twenty percent of the daily Vitamin D intake, suggested for adults, provided that the oat milk has been fortified with Vitamin D.
Eating 3 grams of oat beta-glucans daily reduced total and LDL cholesterol levels by between 5 and 7 percent, according to research published in Nutrition Reviews.
Reduced risk of heart disease
Because the beta-glucan component of oat milk has the potential to lower cholesterol levels, consuming it may also reduce the risk of developing cardiovascular disease.
In the first set of experiments, beta-glucan was investigated as a possible agent for decreasing cholesterol when it was taken in the form of a beverage. These findings were reported in the American Journal of Clinical Nutrition.
Nevertheless, if you want to improve your heart health, you should continue to consume a nutritious and balanced diet.
Zero saturated fats
Instead of all the saturated fats in cow’s milk, unsaturated fat is found in oat milk.
Additionally, oat milk does not have any fatty acids or trans fats in it.
Because of its association with higher cholesterol levels, the kind of fat known as saturated fat is one that we should try to consume as little of as possible.
Saturated fats tend to be solid when the temperature is at room temperature, and they are most often found in goods derived from animals.
Oat milk has a reasonable amount of protein for its volume.
For instance, around three grams of protein are in a standard serving size of oat milk.
And since an 8-ounce portion of oat milk has 3 grams of protein, this indicates that the protein content of oat milk is greater than that of almond milk, cashew milk, coconut milk, and rice milk, all of which contain just trace quantities of protein.
Lactose, nut, dairy and gluten alternative
Because oats and water are the only ingredients in oat milk, it does not include any common allergens that cause dietary restrictions, such as lactose, soy, or nuts.
Oats generally do not include gluten, lactose, dairy products, or nuts, and they do not contain lactose either.
However, it would help if you still gave those labels a thorough examination since it is possible for oat milk to get cross-contaminated during the production process. It is in your best interest to do so.
Oat milk benefits for skin
Oat milk is an antioxidant, which means it can help protect the skin from the everyday wear and tear that comes from exposure to UV rays, pollution, and other free radical damage.
This, in turn, may make skin seem healthier by minimizing the appearance of pigmentation, fine lines, and wrinkles.
It is also a humectant, which means that it assists the skin in retaining water. Because of this property, you will often discover that it is used as an ingredient in moisturizers.
Great for bone health
It is mainly because it is often fortified with calcium and vitamin D, both beneficial for preserving bone health.
Although most people think of a glass of cow’s milk or a wedge of cheese when they think of calcium, oat milk is an excellent source of calcium from plants. Many people need to be made aware of this fact.
Calcium is essential for healthy bone growth and maintenance, and an 8-ounce serving of oat milk includes between 300 and 400 milligrams of this mineral.
Additionally, it includes potassium and magnesium, both of which are known to be minerals that are beneficial to bone health.
Calcium and these two minerals work together to contribute to our bones’ overall health and vitality.
Magnesium, for instance, facilitates calcium uptake, while potassium inhibits the breakdown of bone and may assist with maintaining calcium levels.
A happy, healthy gut
Consuming foods high in beta-glucan has also been related to improved intestinal health, another reason why drinking oat milk is beneficial.
The results of research conducted in 2017 demonstrated that the presence of beta-glucan in oat milk did, in fact, have a beneficial effect on the gut health of the consumer.
The researchers came to the conclusion that it boosted the metabolism of the gut in 26 healthy adults.
They followed a two-month diet regimen that included eating Cuore Mio, which is pasta fortified with three grams per one hundred grams of barley beta-glucans.
Healthy hair and nails
Drinking oat milk may, in addition to possibly mending and preserving our skin, help make our hair and nails more robust and shiny and accelerate their growth quicker.
The B vitamins discussed before may be found in oat milk, which is why this is the case.
Particularly abundant in products marketed at maintaining healthy hair, skin, and nails is vitamin B 12.
B vitamins also help battle oxidative damage to our cells that may be caused by potentially dangerous free radicals. This helps to reduce the amount of skin damage that occurs and encourages cellular healing.
In the same way that B vitamins encourage the regeneration of skin cells, they also work their anti-aging magic on hair by promoting the growth of new hair cells.
They also play a part in the color of one’s hair since research has shown that a lack of vitamin B12 may lead to premature graying of the hair and hair loss.
Feeling fuller for longer
The consumption of oat milk can satisfy your hunger for a more extended period, just as eating a bowl of oats in the morning does.
This is because of the high quantity of fiber, which may not be a very high amount but is much more than what is found in cow’s milk, which is none.
Consuming a diet high in fiber helps enhance appetite control and fullness, which in turn decreases the amount of snacking required between meals.
A broad range of health improvements has been associated with drinking oat milk.
They may vary from making your skin seem radiant and giving you stronger hair and nails to increasing the amounts of vitamin B, calcium, and dietary fiber in your body. Additionally, it might keep you full for a longer time.
Compared to other plant-based pints of milk, such as soy or almond milk, oat milk has a more excellent carbohydrate content. Those following diets low in carbohydrates should be aware of this fact.
Because of this, they may wish to steer clear of oat milk altogether or consume it in small amounts. In addition, the amount of protein that is included in oat milk is lower than the amount of protein that is contained in other forms of plant-based milk.
Oat milk calories
Have you been curious about the number of calories in oat milk? About 120 calories may be found in a single serving (one cup, 240 milliliters) of unsweetened, fortified oat milk.
And when compared to other kinds of milk, such as soy, almond, or dairy, oat milk tends to have more calories, carbohydrates, and fiber than those different kinds of milk.
Milk made from oats does not include any dairy products, has very little saturated fat and more protein than the vast majority of nut-based dairy, and is a good source of fiber, calcium, and protein.
However, it does have a higher carbohydrate content than other plant-based milks.
Is oat milk suitable for everyone?
Oat milk should generally be avoided by gluten-sensitive individuals. However, there are several notable exceptions.
Glebe Farm went to great lengths to produce an oat that is free of gluten that they use in their oat milk so that it may be consumed by everyone.
However, the majority of oat milk will most certainly create digestive troubles for those who have celiac disease or are sensitive to gluten.
Before you buy oat milk, you should check the nutrition label to see how much sugar it has. This will help you cut down on the amount of sugar you consume.
The unsweetened variations include a much lower amount of sugar than cow’s milk.
Nevertheless, sugars are produced when oat starch is broken down into simple sugars in water, which increases the amount of sugar that is present naturally.
If you’re trying to cut down on sugar, the alternatives made with soy and almonds work better for you.
People with celiac disease or gluten sensitivity may have stomach difficulties after consuming oat milk.
Always check the label to ensure that your oat milk does not include any traces of gluten, lactose, or nuts since these ingredients can be introduced during the production process.
How to make oat milk
Could the notion of creating your own oat milk appeal to you?
You may not have sampled it before, but wouldn’t you want to make some and give it a go for the first time?
You may have purchased it from the store for some time, but manufacturing it yourself intrigues you.
Or you could have a gluten allergy and be looking for reassurance that your oat milk is entirely gluten-free.
A recipe is provided below to assist you in getting started:
Oat milk recipe
Making oat milk is not only easy to do (it requires a small number of materials), but it also doesn’t take too much time (around 15 minutes).
Oat milk ingredients
- 1 cup oats (100 g)
- 3 to 4 cups, or 750 to 1 liter, of water.
- 1 tsp vanilla extract (optional)
- (optional) one to two tablespoons of maple syrup or one to two Medjool dates
- A little bit of salt (this is optional).
- First, empty your oats into a basin or container, then proceed to soak them for at least a few hours, or perhaps overnight if you like.
- The next day, pour out the oats’ soaking water and thoroughly wash them.
- Remove them from the water in which they have been soaking.
- Combine the oats, three to four cups of clean water (750 milliliters to one liter), maple syrup or dates, and a pinch of salt in a blender. Blend the mixture until it is completely smooth.
- You may adjust the thickness of your oat milk by adding more or less water, depending on how liquidy you want it to be.
- Drain the milk; use a cheesecloth, a filter, a napkin, or a nut milk bag.
- Keep your oat milk in the refrigerator in a container that will keep air out.
- You may take pleasure in it for up to five days!
Some tips for using your DIY oat milk
- Avoid over-mixing the ingredients since doing so can transform the oats into a slimy consistency. Blending them for one minute is typically required to get the desired results.
- Milk may become incredibly thick if you heat it, so try to avoid doing that. However, you may still use it in hot beverages if you like.
- For your homemade oat milk to be gluten-free, you will need to ensure that the oats you use are gluten-free.
Many reasons why oat milk is such a popular plant-based alternative to so-called “traditional” milk have been covered here, and you should have no trouble understanding them.
The fact that oat milk is naturally devoid of dairy, lactose, and gluten (provided that it is made by companies certified to make gluten-free products) is one of the most obvious advantages of moving to oat milk.
In the meantime, when you delve a little deeper, you’ll discover that oat milk is a veritable treasure trove of health benefits, from its vitamin B, calcium, fiber, and protein profile, to its associations with good gut and bone health, and lower cholesterol levels, and a reduced risk of heart disease, in addition to many other benefits in addition to the ones that have already been listed above!
Make it a point to give it a go if you haven’t already. And if you have tried it and found that you love it, then not only do you know all there is to know about it, but you also have numerous reasons to continue to enjoy it!
Is there a downside to oat milk?
It’s possible that drinking oat milk can give you adverse effects like bloating and flatulence. In addition, it may interact negatively with the diabetic medications that you are taking, which might result in a dangerously low blood sugar level.
Which milk is healthiest UK?
Organic milk has a far greater concentration of heart-healthy omega-3 fatty acids, and it is less probable that the milk’s cows were given antibiotics or pesticides. Because the homogenization process breaks down the molecules of fat, homogenized cow’s milk is preferred by specific individuals. This is because homogenization makes the milk simpler to digest.
Is oat milk actually good for you?
Oat milk is a great alternative to other milk since it is both healthful and excellent for you. It is a simple drink to digest, low in fat and sugar, and provides a healthy source of fiber. Oat milk has absolutely no negative aspects whatsoever! It does not include anything that might be harmful to your health.
Is oat milk healthier for you than regular milk?
The nutritional profile is one of the most significant and significant distinctions between the nutrition provided by oat milk and the nutrition provided by dairy milk. Oat milk has a lower nutritional density than dairy milk, and most of the elements it contains are added artificially. That indicates that they are introduced during the production process instead of being present in their natural state.
What is the healthiest milk to drink?
Dairy products with little or no fat: Skim milk and 1% milk offer the same amount of protein, vitamins, and minerals as whole milk, but they have a much lower amount of saturated fat. In most cases, low-fat milk is preferable to full-fat milk regarding heart health.
What is healthier almond or oat milk?
Nutrition provided by Oat Milk. In general, the primary distinctions between almond and oat milk are in terms of the amount of energy (calories) and carbs provided, with almond milk providing a lower amount of both. The fiber, protein, and fat quantities in oat milk are also more significant than those in almond milk.
Which non dairy milk is healthiest UK?
The most popular kind of unsweetened milk has just 13 calories per 100 milliliters, much less than most other kinds. Again, almond milk only includes a significant amount of protein. On the other hand, almonds are loaded with vitamin E, which plays a role in preserving healthy skin, eyes, and the immune system.
Is it OK to drink oat milk everyday?
Oat milk may be beneficial for increasing one’s fiber intake, protein, and a form of soluble fiber known as beta-glucan when consumed daily and regularly. A molecule known as beta-glucan is crucial for maintaining normal cholesterol levels in the body. If you drink two 8-ounce glasses of oat milk daily, you may lower your body’s cholesterol by as much as 5 percent.