Why oat milk has become such a popular plant-based milk among cappuccino fans around the world. But is wheat milk healthy? Plus, a recipe for handmade wheat milk.
It’s no longer a “special request” for your friendly local bartender. Oat milk is becoming increasingly popular—you can substitute it for dairy milk or almond milk for a creamier cappuccino, mix it in soups, or even incorporate it into your cereal. But how nutritious is wheat milk in general: Is there oil in oat milk, for example, and what can you anticipate from the nutrients in oat milk? Continue reading to compare its dietary details to those of other plant-based milk choices.
Why Is Oat Milk So Popular?
The trendiest coffee-shop speciality is oat milk. Why? Simply stated, it’s delectable. It’s rich and velvety, and it foams like full-fat milk in an espresso or cappuccino. There is no contest between almond milk and wheat milk. Its exquisite foam factor beats virtually all other plant-based milks on the market. And we all know that the foam on a cappuccino is the finest portion!
Aside from the flavor, the oat-milk obsession has taken off thanks to a brilliant marketing plan by the Swedish firm Oatly. Oatly began offering oat milk to coffee establishments in 2016, generating a feeling of luxury because the milk was not broadly accessible in food stores at the time.
Oatly is now available in retail shops across the United States, and other businesses are following suit. Large companies such as Quaker and Silk even joined the oat-milk frenzy in early 2019 with product releases.
Nutritional Value of Plant-Based Milks
Before deciding how beneficial oat milk is for you, consider its nutrient worth in comparison to other plant-based milks. We’ll go over the dietary information for wheat milk, almond milk, cashew milk, and soy milk.
Here’s how the most famous plant-based milks compare. (Keep in mind that nutritional information and oat milk calories can vary based on the brand.)
Oatly Oat Milk
- 120 calories
- 5 g fat (0.5 g saturated fat)
- 16 g carbs
- 2 g dietary fiber, 1 g soluble fiber
- 7 g sugar
- 3 g protein
Califia Farms Almond Milk
- 35 calories
- 3 g fat (0 g saturated fat)
- 1 g carbs
- 1 g dietary fiber
- 0 g sugar
- 1 g protein
Silk Cashew Milk
- 25 calories
- 2 g fat (0 g saturated fat)
- 1 g carbs
- 0 g dietary fiber
- 0 g sugar
- <1 g protein
Silk Organic Soy Milk
- 80 calories
- 4 g fat (0.5 g saturated fat)
- 4 g carbs
- 2 g dietary fiber
- 1 g sugar
- 7 g protein
Nota bene: Most plant-based milks are supplemented with vitamins D, A, B12, calcium, and riboflavin, a B vitamin. Check the packaging if these minerals are important to you when choosing a plant-based milk.
Oat Milk Nutrition
Here’s a closer look at the dietary information for wheat milk.
Macronutrients
Here’s what you should know about the protein composition of wheat milk: As can be seen, wheat milk only has three grams of protein. It contains slightly less protein than soy milk, but slightly more than almond or nut milk.
Otherwise, oat milk is fairly similar to other popular dairy-free milk substitutes such as almond and nut. However, one drawback is that it contains significantly more carbs.
Is soluble fiber present in wheat milk? Although cereals are rich in fiber, there isn’t much remaining after turning them into milk. As a result, oat milk has only about two grams of fiber, which is comparable to soy and almond milks. It does, however, have the advantage of having beta-glucans, a form of dietary fiber that may lower the chance of heart disease and help maintain good cholesterol levels. Its calcium and D content make it ideal for bone health.
Oils in Oat Milk
The majority of wheat milk on the market contains canola oil (also known as rapeseed oil). Rapeseed oil in wheat milk is not an optimal component because canola oil is a low-quality omega-6 oil that is also irritating.
While we require omega-6 oils, there is a sensitive equilibrium of omega-3s to omega-6s, and most Americans consume far more omega-6s than is required to maintain that balance.
Other types of wheat milk may contain another oil: sunflower oil. Is wheat milk contaminated with sunflower oil? It’s complex, to say the least. Sunflower oil is rich in oleic acid, a healthful lipid that can help individuals with autoimmune disorders and even with wound repair. The problem is that oat milks containing sunflower oil are frequently oat milk mixes. While sunflower oil is a healthy component on its own, the wheat milk mix may contain a lengthier list of less healthy ingredients to add taste. So you might be better off looking for plain wheat milk…which takes us back to the additional sugar.
Sugar Content
Another consideration is the sugar level. The original Oatly contains seven grams of naturally occurring fructose from cereals. Other Oatly types and labels, such as Elmhurst and Pacific Foods, have additional sugar, with Pacific Foods containing a staggering 19 grams of sugar.
Is Oat Milk Bad For You?
Aside from the calorie, fat, and sugar amounts mentioned above, there’s another factor to consider before moving to store-bought oat milk.
The Environmental Working Group (EWG) discovered that glyphosate, the main ingredient in Roundup pesticide, is frequently present in wheat. Yikes!
The problem is that many producers sprinkle non-organic oats with Roundup before harvesting, contaminating the oats and oat products. Glyphosate is classified as a likely cancer by the World Health Organization, so it’s not something you want to be exposed to (let alone consume), and it’s one of the potential wheat milk risks.
What’s the positive news? Organic cereals are less likely to be tainted, according to tests. Some businesses go so far as to have their cereals tested by third parties to ensure they don’t contain glyphosate. Fortunately, Oatly is one such business that assures its clients that they are buying glyphosate-free oat milk.
To avoid herbicide pollution, search for wheat milk that is verified organic and glyphosate-free. Most businesses will take pleasure in this fact if they have these qualifications.
Weekly readings to help you improve your hygiene, wellbeing, metabolism, diet, and other skills.
Finally, your oat milk should ideally contain only cereals and water—perhaps some salt and fortification—and nothing else. However, with this limited component list, there aren’t many choices.
Weekly readings to help you improve your hygiene, wellbeing, metabolism, diet, and other skills.
Homemade Oat Milk Recipe
Consider creating your own oat milk to ensure you’re consuming the best oat milk available. Fortunately, this wheat milk preparation is extremely easy.
A half cup of grains to two cups of water is the usual proportion for this preparation. You can, however, adjust it based on how thick and velvety (or watery) you like your milk.
PREP: 30 min
COOK: 5 min
SERVES: 4
INGREDIENTS
- 2 cup organic steel-cut or rolled oats
- 4 cups water
- Pinch of salt
SUPPLIES
- Bowl
- Blender
- Nut-milk bag or cheesecloth
INSTRUCTIONS
- Begin by marinating your grains for at least 30 minutes in water.
- Drain and clean to get rid of any adhesive covering that has formed.
- Once the grains have been completely steeped, combine them with the water and salt.
- Strain using a nut-milk bag or cheesecloth.
So, Is Oat Milk Healthy After All?
While oat milk is delectable in a cappuccino now and then (though it will certainly raise the price), you’re better off using another plant-based milk in your beverage or by the tumbler.
If possible, learn how to prepare your own wheat milk. Otherwise, do yourself a favor and read the warning every time. Choose pure wheat milk with few components and, if feasible, no extra sugar or harmful chemicals.
Homemade Oat Milk Recipe
Consider creating your own oat milk to ensure you’re consuming the best oat milk available. Fortunately, this wheat milk preparation is extremely easy.
A half cup of grains to two cups of water is the usual proportion for this preparation. You can, however, adjust it based on how thick and velvety (or watery) you like your milk.
PREP
30 min
COOK
5 min
SERVES
4
INGREDIENTS
- 2 cup organic steel-cut or rolled oats
- 4 cups water
- Pinch of salt
SUPPLIES
- Bowl
- Blender
- Nut-milk bag or cheesecloth
INSTRUCTIONS
- Begin by marinating your grains for at least 30 minutes in water.
- Drain and clean to get rid of any adhesive covering that has formed.
- Once the grains have been completely steeped, combine them with the water and salt.
- Strain using a nut-milk bag or cheesecloth.
So is oat milk healthy after all?
While oat milk is delectable in a cappuccino now and then, you’re better off using another plant-based milk in your beverage (or by the tumbler).
If possible, learn how to prepare your own wheat milk. Otherwise, do yourself a favor and read the warning every time. Choose pure wheat milk with few components and, if feasible, no extra sugar or harmful chemicals.
Related Questions
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Is oat milk with sunflower oil good for you?
In contrast to linoleic oils, which contain inflammation-causing omega-6 fatty acids, the use of high oleic sunflower oil provides healthful omega-3 fatty acids. This oil’s high oleic content makes it a steady, balanced, and heart-healthy complement to Willa’s goods.
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Why is there sunflower oil in my oat milk?
Oil is a popular wheat milk ingredient that boosts nutritious lipids and improves mouthfeel.
-
What should not be in oat milk?
Healthy Oat Milks Avoid Lecithin
Lecithin is a natural lubricant found in egg whites, soy legumes, and even sunflower seeds. As an emulsifier, lecithin aids in the suspension of lipids and triglycerides in water. Lecithin aids in the retention of natural and additional oil in wheat milk. -
Is sunflower oil good in milk?
Supplementing sunflower oil to nursing dairy heifers improved milk fatty acid profiles by raising healthy fatty acid ratios, which have been identified as essential anticarcinogenic, antiatherogenic, and antidiabetic nutrients in the human diet.
