Oat milk is one of the many plant-based milk substitutes that have gained enormous popularity in recent years.
Due to its inherent lack of lactose, almonds, and soy, oat milk is a viable option for those who have specific food allergies and intolerance. It can also be consumed by those with gluten-related diseases if it is made using oats that have been verified to be gluten-free.
You can find it online and at most grocery shops as a result of its rising popularity. You can also cook it at home in accordance with your preferences.
Everything you need to know about oat milk, including its composition, advantages, potential drawbacks, and how to produce your own, is covered in this article.
According to Jones, oats also include trace levels of a number of other vitamins and minerals, such as the B vitamins thiamine and folate, as well as the minerals magnesium, manganese, phosphorus, zinc, and copper. Oat milk does have a tendency to be higher in carbohydrates, but that’s okay, she says, because it provides energy via these carbs and fiber rather than fat, which is often the case with most nut glasses of milk.
Jones notes that anyone who has a nut or dairy allergy or intolerance should definitely consider oat milk. Even those who are gluten intolerant usually have no problems drinking oat milk, but you should always read the labels to be sure.
“Make sure it was produced with gluten-free oats if you have a celiac illness or gluten intolerance. Although oats are naturally gluten-free, they are sometimes processed on the same machinery as cereals that contain gluten, contaminating the oats with enough gluten to produce a response in those with celiac disease or a severe sensitivity “explains Gans
How to make Oat Milk
Making oat milk at home is simple and may even be less expensive than choices available in stores.
Making your own also gives you the freedom to select the ingredients and exclude any thickeners or additives that may be included in certain commercial goods. It can be made gluten-free by using oats that have been independently tested to be free of gluten.
Here is a quick recipe for making homemade oat milk.
- Blend 3 cups (720 ml) of cold water and 1 cup (80 gram) of rolled or steel-cut oats for 30 seconds.
- An open-mouthed bottle or jar should be covered with cheesecloth. To separate the oats and milk, pour the mixture over the cheesecloth.
- Lift the fabric from the ends to form a sac, and then carefully pour any liquid that is left into the jar.
Try adding a touch of salt, some vanilla or cinnamon essence, a few dates, maple syrup, or honey before blending to improve the flavor.
The oat milk may be kept in your refrigerator for up to five days without any problems.
Use cold water, pour the residual liquid through the cheesecloth gently rather than pressing it firmly, don’t soak your oats first, and blend them for no more than 30 seconds to prevent a slimy outcome.
Nutritional Value of Oat Milk
Numerous vitamins, minerals, and fiber are abundant in oat milk.
The nutritional value per cup (240 mL) of Oatley’s enhanced, unsweetened oat milk is.
- Fat:5 grams
- Carbs:15 grams
- Vitamin B12: 49% of the Daily Value (DV)
- Riboflavin:44% of the DV
- Calcium:24% of the DV
- Phosphorus:20% of the DV
- Vitamin D:20% of the DV
- Vitamin A:20% of the DV
- Potassium:7% of the DV
- Iron:2% of the DV
- Protein:3 grams
- Dietary fiber:2 grams
Oat milk is not as nutrient-dense as whole oats, despite the fact that commercial oat milk is frequently fortified with vitamins A and D, calcium, potassium, and iron. Therefore, compared to handmade versions, store-bought versions often include more nutrients.
Almond, soy, and cow’s milk often have less calories, carbohydrates, and fibre than oat milk. In comparison to soy and dairy variations, it offers less protein.
Additionally, compared to almond milk, oat milk often has more added B vitamins, whereas almond milk typically has more vitamin E.
1. Vegetarian and free of nuts, soy, and lactose
For people who must adhere to particular dietary limitations, oat milk is a logical choice. It is vegan and devoid of nuts, soy, and lactose because it is made with oats and water. Despite being natively gluten-free, oats can be processed in the same facilities as cereals that contain gluten, which could contaminate them (3Trusted Source).
If you prefer oat milk that is guaranteed to be gluten-free, look at the label to make sure it was made using gluten-free oats. You can also prepare your own homemade oat milk with oats that have been verified to be gluten-free.
2. Excellent supply of B vitamins
B vitamins like riboflavin (B2) and vitamin B12 are frequently added to oat milk as fortifiers. B vitamins are crucial for good health and have a number of advantages. For instance, if you are lacking in this group of vitamins, they may aid in reducing stress, preventing oxidative damage, and promoting healthy skin, hair, and nails.
3. Possibility of lowering LDL (bad) cholesterol
Beta-glucan, a form of soluble fibre that is good for the heart, is abundant in oat milk.
Within your stomach, beta glucan can condense into a gel-like substance that can bind to cholesterol and prevent absorption. This might lower blood cholesterol levels, particularly LDL (bad) cholesterol levels, which have been associated with heart disease (7Trusted Source, 8Trusted Source).
For instance, a previous study conducted in 1999 on 66 high-cholesterol men discovered that consuming 3 cups (750 mL) of oat milk daily for 5 weeks lowered total and LDL cholesterol by 3 and 5 percent, respectively (9Trusted Source).
In addition, a study of 58 research, most of which involved persons with high cholesterol, showed that consuming an average of 3.5 grams of beta.
Benefits of Oat Milk
1. High in Fibre
Oat milk is a great option for adding fibre to your diet for a healthy gut and digestive system because it has double the amount of dietary fibre as cow’s milk.
In particular, beta glucagon, a soluble fibre, boosts the body’s capacity to mend itself naturally, strengthens the immune system, and can prevent infection with frequent ingestion.
2. Dairy Free
It is a great option for those of us who are lactose intolerant and provides a sweet taste because it is low in fat and devoid of dairy.
Those who are gluten intolerant may need to use greater caution.
While oats are naturally gluten-free, they are frequently processed on the same machinery as grains that contain gluten. Because this contaminates the grains and has the potential to trigger an allergic reaction, it is best to check the label for specific processing information before purchasing an oat milk product.
3. Bone Strengthening Minerals
This super vegetable milk contains the nutrients magnesium, zinc, and potassium.
For the development and strengthening of strong bones, these three minerals are crucial Micro-nutrients.
4. High in Vitamins
Oat milk contains B vitamins thiamine and folate, supporting the breakdown of carbohydrates (thiamine) for energy and normal function for red blood cells (folate).
5. Replaces Saturated fats with Unsaturated Fats
This is one exceptional vegan milk product, including only 2.5g of total fat per serving and zero saturated fats. Whole milk has about 8g of fat and 5g of saturated fat per day. Oat milk is extremely low in calories and ideal for individuals controlling their diet for their personal training and nutritional needs because each serving contains only a small amount of fat.
6. Regulates Blood Sugar Levels
A slower and steadier flow of sugar into the bloodstream is made possible by beta-glucan, a soluble fibre that slows down the absorption of carbohydrates in the gut. a fantastic and extremely healthy option for people with type 2 diabetes who are trying to control their blood sugar.
7. No Cholesterol
Oat milk is a dairy-free product with no cholesterol; regular drinking may even help lower bad cholesterol (LDL) levels.
High cholesterol encourages the accumulation of LDL, or low-density lipoproteins, in the arteries, which causes atherosclerosis, a condition that precedes cardiovascular disease.
Therefore, by substituting oat milk for one serving of conventional milk, you are consuming 24 mg less cholesterol each day.