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Oat milk benefits have made themselves known of late, as another non-dairy milk has started to emerge in today’s world, giving us yet another option of plant-based milk to choose from.
Have you already tried it?
Continue reading if you want to learn more about it, such as what it is composed of, what it does, and how many nutrients it contains.
In this post, we go over the nutritional composition of oat milk, its health advantages, and who, if anybody, should avoid consuming it.
One of the numerous plant-based milk alternatives that have exploded in popularity over the last few years is oat milk. Oat milk is made from oats.
Oat milk is an excellent choice for those who are unable to consume certain foods due to allergies or intolerances since it does not naturally include allergens like lactose, almonds, or soy.
It is acceptable for those with gluten-related diseases if it is produced using oats that have been certified gluten-free.
You can get it online and at most grocery shops as a result of its rising popularity. Additionally, you may prepare it at home according to your preferences.
Everything you need to know about oat milk, including its composition, advantages, possible drawbacks, and how to produce your own, is covered in this article.
1. Oat milk: What is it?
An increasingly well-liked vegan and soy-free milk substitute for dairy milk is oat milk.
Oat milk is a favorite among baristas and vegans both since it has a high carbohydrate content and makes cappuccinos that are just as frothy and creamy as those prepared with cow’s milk.
Oat milk has a similarly robust nutritional profile as whole oats, which are well-known for being a filling breakfast option.
The majority of commercial oat milk cartons are fortified with vitamins A, D, B2, and B12, thus switching from cow’s milk to oat milk doesn’t result in a reduction in vitamin or mineral consumption.
2. What Flavor Does Oat Milk Have?
Does it have an oat Flavor? Milk? Both of them?
If you’ve never had oat milk before and are reading this post, the popular view is that it tastes similar to cow’s milk with an oat finish.
In comparison to other non-dairy milk, it is also considered to be a little bit thicker and naturally sweeter.
However, preparing the DIY recipe below and tasting it for yourself is the best way to discover what it tastes like.
3. Is Milk Made from Oats Healthy?
Well, it just has oats and water with a few additions, so that must be good, right?
Oat milk is often very healthful. Find additional information about the advantages of oat milk below to give you a better understanding of how healthy it is for you.
4. Oat Milk vs Almond Milk: Which is Healthier?
Oat milk is a widely-liked alternative in beverages like coffee because it often has a beautiful, creamy consistency that mixes nicely. Additionally, oat milk may be a good choice if you are allergic to soy, almonds, coconut, or lactose intolerant. If you’re lactose-free, just two things will determine how “healthy for you” oat milk is in comparison to almond milk and other plant-based substitutes:
Do you choose the unsweetened variety? Look for varieties of oat and almond milk that indicate “unsweetened” on the front of the carton, and make sure there is 0g of added sugar per serving by consulting the nutrition information label. Be aware that “Barista Blend,” which is intended to have a creamier texture for milk foam in lattes, often contains additional added sugar. For example, Califa Farms Barista Blend Oat Milk has 3g of sugar per cup, but because you may just use a splash in your coffee, that’s often OK in a balanced diet.
What portion are you consuming? Pour unsweetened oat milk into your coffee, tea, cereal, or homemade smoothies if you like the flavor of oats. However, if you choose oat milk because you think it will help you lose weight, be aware that it contains a few calories more than unsweetened almond milk. This may add up if you drink a gallon of it or use it in almost everything. Oat milk contains up to 90 calories per cup, whereas unsweetened almond milk has just approximately 30 calories.
4.1. Does Oat Milk Benefit Skin?
While some research suggests that switching from dairy products derived from cows to plant-based alternatives may help reduce acne, the results are generally contradictory and difficult to interpret it’s difficult to determine whether there is a cause-and-effect relationship between cow’s milk and acne or if there is a dose-response.
Try both and see whether there is a difference, is what I advise. Give your body at least two weeks to adjust, but keep in mind that anything you remove from your diet will only be as good as what you replace it with, so search for oat milk that is plain and unsweetened, made from water and oats with the least amount of other ingredients possible, and fortified with calcium, vitamin D, and vitamin A.
5. Is Oat Milk Heart-Healthy?
Oat milk with added sugar is a sugar-sweetened drink, which is the main source of added sugar in the American diet. Although there isn’t much evidence to support a link between consuming oat milk and a reduced risk of heart disease, oats have a lot of studies to support their cholesterol-lowering advantages!
If using unsweetened oat milk while preparing oatmeal motivates you to incorporate more of it in your regular meals and snacks, by all means, do so. If not, I would stick to a low-fat or non-fat kind of cow’s milk or a plant-based substitute that is unsweetened, has a protein level that is equivalent to that of cow’s milk, and is supplemented with vitamins and minerals.
6. Is Oat Milk Healthy for Your Digestion?
Oat milk is a plant-based substitute for cow’s milk that may significantly lessen your symptoms of gas, bloating, diarrhea, nausea, constipation, and anything else related if you have lactose intolerance. But another reason to stay with unsweetened choices is that sweetened liquids may also cause gas and bloating.
7. 12 Benefits of Oat Milk
If you’re wondering what the health advantages of consuming oat milk are, there are really quite a few, and we’ve listed 10 of them below:
7.1. A B vitamin source
This is a significant plus for oat milk since vegan diets do not naturally include B vitamins.
Because the majority of commercial variants are often supplemented with vitamins B2 and B12, oat milk is a good source of these vital elements.
An 8 oz cup of oat milk contains 25 to 100% of your daily recommended intake of vitamins B2 and B12.
These two B vitamins aid in the production of energy from the meals we consume. Our red blood cells, as well as our brain and nerve cells, depend on vitamin B12.
7.2. A Lot of Dietary Fiber
Oat milk has been recognized as supporting good digestion since it contains more dietary fiber than other plant-based milk, including almond milk, according to research published in the Journal of Functional Foods in 2020.
Fiber is essential for maintaining healthy blood sugar levels, binding cholesterol, ensuring regular bowel movements, and making us feel fuller for longer.
7.3. Using Oat Milk to Drink may Lower Cholesterol.
This is due to the beta-glucans ability to adhere to the gut and stop the absorption of cholesterol.
About one-third of your daily required beta-glucan consumption comes from oat milk.
A cup of oat milk contains around 25% of the daily needed calcium consumption and, if it has been fortified with vitamin D, about 20% of the daily recommended vitamin D intake.
Research that appeared in Nutrition Reviews found that consuming 3 grams of oat beta-glucans per day reduced total and LDL cholesterol levels by 5 to 7 percent.
7.4. Lower Chance of Developing Heart Disease
Oat milk’s beta-glucan concentration could lower your cholesterol levels, which may lower your risk of heart disease.
The initial research that was published in the Journal of the American Society for Clinical Nutrition suggests that drinking beta-glucan may have advantages for decreasing cholesterol.
You should still maintain a healthy, balanced diet nonetheless if you want to improve your heart health.
7.5. No Saturated Fats
In oat milk, all of the saturated lipids found in cow’s milk have been replaced by unsaturated fat.
Additionally, oat milk is trans fat and fatty acid-free.
Because it has been associated with higher cholesterol levels, saturated fat is the kind of fat that we should ideally consume less of.
At room temperature, saturated fats, which are mostly found in animal products, have a tendency to be solid.
7.6. Protein Supply
A little amount of protein is present in oat milk.
For instance, 3g of protein is included in a typical cup of oat milk.
And at 3g of protein per 8oz serving, oat milk has a higher protein content than rice milk, almond milk, cashew milk, and coconut milk, which all have relatively low levels of protein.
What actual protein requirements exist?
We consume more protein than ever thanks to protein bars, powders, and high-protein meals. But is this level of consumption really necessary?
7.7. Alternative to Lactose, Nuts, Dairy, and Gluten
Oat milk is good for most diets since it is manufactured from oats and water and is devoid of lactose, soy, and nuts. It is also vegan-friendly.
In general, oats are devoid of lactose, dairy, nuts, gluten, soy milk, and other allergens.
However, it’s still advised that you carefully read those labels since there’s a chance that oat milk was tainted during production.
7.8. Skin Benefits of Oat Milk
Oat milk is an antioxidant that may be able to protect the skin from free radical damage, pollution, UV radiation, and other effects of everyday living.
Minimizing the appearance of pigmentation, fine lines, and wrinkles, and help maintain the appearance of healthy skin.
It’s also a humectant, which means it aids in the skin’s ability to retain water, which is why moisturizers often include it.
7.9. Beneficial to Bone Health
because it often contains calcium and vitamin D, both of which are beneficial for keeping strong bones.
Many people are unaware that oat milk is an excellent (plant-based) source of calcium, even though most people identify calcium with a glass of cow’s milk or a block of cheese.
A cup of oat milk containing 8 ounces has 300 to 400 mg of calcium, which is necessary for healthy, strong bone development.
Additionally, it includes potassium and magnesium, two elements known to be good for the bones.
Together, calcium and these two minerals support the health and strength of our bones.
For instance, potassium lowers bone loss whereas magnesium aids in calcium absorption. Potassium may also aid in calcium retention.
7.10. A Healthy Stomach
As consuming foods that contain beta-glucan has also been related to gut health, oat milk is beneficial for the digestive system.
According to the study’s findings, it increased intestinal metabolism in 26 healthy individuals.
They consumed Cuore Mio, pasta enhanced with barley beta-glucan (3g/100g), as part of a two-month diet regimen.
7.11. Hair and Nail Growth
Oat milk is said to assist make our hair and nails stronger and shinier as well as promote quicker growth, in addition to perhaps mending and safeguarding our skin.
This is because oat milk brands contain the B vitamins that we described previously.
Supplements for the skin, hair, and nails often include vitamin B 12, in particular.
B vitamins also aid in reducing skin damage and promoting cellular healing by thwarting the oxidative damage that damaging free radicals cause to our cells.
Similar to how they do for the skin, B vitamins encourage cell regeneration in the hair, which helps prevent aging.
They could also affect the color of your hair; studies have shown that B12 deficiency can hasten graying and hair loss.
7.12. Experiencing Satiety for Longer
Like a bowl of oatmeal in the morning, drinking oat milk has the ability to keep you fuller longer.
This is because there is more fiber in almond milk—even if it may not be a lot—than there is in cow’s milk, which has zero fiber.
A diet high in fiber encourages fullness and enhances appetite control, which lessens the need for between-meal snacks.
8. Oat Milk vs. Cow Milk: Which is Better for you?
When comparing important vitamins and minerals, cow’s milk comes out on top. It’s a fantastic source of calcium, vitamin D, protein, and other vital elements that are good for your health.
In fact, adding oat milk from Oatly has 5% less calcium than the traditional dairy option when compared to cow’s milk. Additionally, unlike soy and dairy milk, it does not contain all nine of the required amino acids.
In addition, cow’s milk has eight grams of protein per cup, compared to three grams of oat milk. Therefore, in order to get the same advantages from the protein contents, such as muscle regeneration and sensations of fullness, you would need to drink more.
However, oat milk has several nutritional benefits over cow’s milk, including vitamin D and vitamin B-12.
More vitamin D is present in oat milk nutrition than in cow’s milk, and vitamin D offers a number of health advantages, including boosting the immune system and encouraging healthy bone and dental health. Additionally, the plant-based beverage has 50% more vitamin B12 than cow’s milk (18%) does.
Although oat milk may be superior to cow milk nutritionally, it may be preferable for certain people’s diets and way of life:
9. Are there any Drawbacks to Consuming Oat Milk?
You shouldn’t assume that fortified oat milk is gluten-free if you have celiac disease or a gluten allergy. A Certified Gluten-Free mark on the box will give you peace of mind that the food complies with stringent gluten-free requirements even when certain oats are processed on shared equipment.
Other than that, finding oat milk alternatives without added sugar can be challenging, and the drink itself can be expensive, but overall, choosing this beverage has a few significant drawbacks.
Drinking Oat milk has several health benefits that have been connected to them.
They include increasing your levels of vitamin B, calcium, and dietary fiber, as well as giving you a healthy glow and stronger hair and nails. Additionally, it might keep you fuller longer.
In a nutshell, Oat milk is healthful and beneficial to your health. It has a lot of other nutrients and is strong in protein, if you drink oat milk then you will automatically feel lots of health benefits.
Oat milk is an alternative to cow’s milk that is made from oats and is devoid of dairy, lactose, soy, and nuts by its own nature. Additionally, it is vegan, which means that it is an alternative to milk made from plants.
When prepared using oats that have been verified as free of gluten, it may be safely consumed by anyone who has gluten sensitivity or allergy.
It is standard practice in the food and beverage industry to fortify their products with extra vitamins and minerals, in the hope that this would improve their health and that of their customers’ bones and hearts.
To take advantage of the flavor and health advantages of this food, you can either prepare it on your own at home or get it at the store in an unsweetened form.