Oat milk is becoming increasingly common on supermarket shelves these days, thanks to its delicious flavor and impressive nutrient profile.
But is oat milk healthy? Is it good for you? First of all, it is suitable for those with dietary restrictions or allergies, as it naturally contains no dairy, lactose, soy, nuts, or gluten since oats are naturally gluten-free.
Once you learn about the potential benefits and side effects of oat milk, you can find out how to make it yourself with just two necessary ingredients.
What is oat milk?
Oat milk is a vegan alternative to cow’s milk that has gained popularity in recent years. It is made by blending a cup of soaked oats with about three cups of water, then pouring the liquid through a sieve or cheesecloth to filter the milk. Depending on the oat milk recipe you use, you can also add cinnamon, vanilla, dates, or other natural sweeteners to enhance the flavor.
Due to its growing popularity, oat milk is now available pre-packaged in many grocery stores and health food shops.
Plant-based milk has long been used as an alternative to conventional milk by those with allergies or dietary restrictions, as well as by those who want to reduce their consumption of animal products.
For many years, soy milk was the leader of plant-based milk alternatives due to its long shelf life, nutrient density, and versatility. However, almond milk has started to rise in popularity and has surpassed soy milk as the most popular type of vegan milk.
Nutritional Information
Oat milk has a relatively low calorie content but contains protein and is usually fortified with vitamins and minerals such as calcium, riboflavin, and vitamin D. Commercial varieties may also contain added ingredients used to extend shelf life and improve flavor.
One cup of oat milk contains approximately:
120 calories
16 grams of carbohydrates
3 grams of protein
5 grams of fat
2 grams of dietary fiber
1.2 micrograms of vitamin B12 (50% DV)
0.6 milligrams of riboflavin (45% DV)
350 milligrams of calcium (25% DV)
100 international units of vitamin D (25% DV)
269 milligrams of phosphorus (20% DV)
500 international units of vitamin A (10% DV)
1.8 milligrams of iron (10% DV)
115 milligrams of sodium (5% DV)
Benefits
1. Lactose-free and vegan
Whether you are avoiding conventional milk to minimize your consumption of animal products or due to a lactose allergy, oat milk is a good alternative.
It can easily replace animal milk in many different recipes. You can use it in cold desserts like pudding or ice cream, or even add it to your morning cereal bowl.
2. Supports bone health
Store-bought oat milk is often fortified with both calcium and vitamin D, two important micronutrients that play a central role in bone health. Approximately 99% of the calcium in your body is found in your bones. Meanwhile, vitamin D improves calcium absorption.
Increasing your intake of calcium and vitamin D is often recommended in the treatment of conditions like osteoporosis to help maintain strong bones. According to a medical review, low levels of calcium and vitamin D can lead to increased degradation of bone cells, as well as a higher risk of weakness and bone fractures.
3. Lowers cholesterol
Oats are well-known for their heart health benefits and their ability to keep cholesterol levels in check. This is due to a type of soluble fiber called beta-glucan, which has been shown to have powerful cholesterol-lowering properties. Interestingly, research has found that the beneficial effects of beta-glucan from oats are retained even in oat-based beverages like oat milk.
A study published in the Annals of Nutrition & Metabolism found that consuming oat milk for five weeks significantly reduced both total LDL cholesterol levels and to a greater extent than rice milk.
Another study conducted by the Department of Applied Nutrition and Food Chemistry at Lund University in Sweden had similar results, reporting that oat milk consumed for just four weeks was effective in reducing cholesterol levels in healthy subjects.
Recipe
How to prepare oat milk? It’s very simple:
Soak a cup of oats in water for 30 minutes.
Then blend with three cups of water.
Blend in a food processor or blender.
Using a cheesecloth or fine strainer, strain the milk.
Consume within three days of preparation for maximum freshness.
