Oat milk is a popular alternative to dairy milk, especially among vegans, lactose-intolerant people, and those who prefer a more environmentally friendly option. But is oat milk really good for you? What are the benefits and drawbacks of this plant-based drink? Here is what you need to know.
What is Oat Milk and How is it Made?
Oat milk is a type of plant-based milk that is made from oats. To make oat milk, oats are soaked in water, blended, and then strained to remove the solid parts. The resulting liquid is oat milk, which has a creamy texture and a mild, slightly sweet flavor.
Oat milk can be homemade or bought from stores. Commercial oat milk may have added ingredients, such as oils, stabilizers, sweeteners, or fortifiers, to improve the taste, texture, and nutritional value of the product. Some brands of oat milk are also organic, gluten-free, or non-GMO, depending on the source and processing of the oats.
What are the Nutritional Benefits of Oat Milk?
Oat milk has several nutritional benefits that make it a healthy choice for many people. Some of the main advantages of oat milk are:
- It is rich in fiber. Oat milk contains more fiber than most other plant-based milk, such as almond, soy, or rice milk. Fiber is essential for digestive health, blood sugar regulation, cholesterol-lowering, and weight management. One cup of oat milk provides about 2 grams of fiber, which is 8% of the daily recommended intake for adults.
- It is a good source of plant-based protein. Oat milk also has more protein than many other plant-based milks, except for soy milk. Protein is vital for building and repairing tissues, muscles, bones, and organs. One cup of oat milk provides about 4 grams of protein, which is 8% of the daily recommended intake for adults.
- It is low in fat and calories. Oat milk is naturally low in fat and calories, making it a good option for those who want to reduce their intake of saturated fat, cholesterol, or calories. One cup of oat milk has only 2.5 grams of fat and 120 calories, which is lower than whole cow’s milk, which has 8 grams of fat and 150 calories.
- It is fortified with vitamins and minerals. Most commercial oat milk is fortified with vitamins and minerals that are important for health, such as calcium, vitamin D, vitamin A, vitamin B12, iron, and zinc. These nutrients help support bone health, immune function, vision, nerve function, and blood formation. One cup of fortified oat milk can provide up to 35% of the daily recommended intake of calcium, 25% of vitamin D, 10% of vitamin A, 50% of vitamin B12, 10% of iron, and 15% of zinc.
What are the Potential Drawbacks of Oat Milk?
Oat milk is not without its drawbacks, however. Some of the possible disadvantages of oat milk are:
- It may contain gluten. Oats are naturally gluten-free, but they may be contaminated with gluten during the growing, harvesting, or processing stages. Gluten is a protein found in wheat, barley, and rye, and it can cause digestive problems, skin rashes, headaches, or fatigue in people who are allergic or sensitive to it. Therefore, people who have celiac disease, gluten intolerance, or gluten allergy should look for oat milk that is certified gluten-free or avoid it altogether.
- It may have added sugars. Some oat milk has added sugars to enhance the flavor or sweetness of the product. Added sugars are not beneficial for health, as they can contribute to weight gain, diabetes, tooth decay, and inflammation. The American Heart Association recommends limiting the intake of added sugars to no more than 6 teaspoons (25 grams) per day for women and 9 teaspoons (36 grams) per day for men. Therefore, people who want to limit their sugar intake should look for oat milk that is unsweetened or has no added sugars.
- It may not be suitable for some people with certain medical conditions. Oat milk may not be the best choice for some people who have certain medical conditions that affect their digestion, metabolism, or nutrient absorption. For example, oat milk may not be suitable for people who have irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), or small intestinal bacterial overgrowth (SIBO), as the high fiber content of oat milk may worsen their symptoms, such as bloating, gas, diarrhea, or constipation. Oat milk may also not be suitable for people who have diabetes, as the high carbohydrate content of oat milk may raise their blood sugar levels. Oat milk may also not be suitable for people who have kidney disease, as the high phosphorus content of oat milk may affect their kidney function.
How to Use Oat Milk in Your Diet
Oat milk can be used in various ways in your diet, such as:
- Drinking it plain or flavored. You can drink oat milk plain or add some flavorings, such as vanilla, chocolate, cinnamon, or nutmeg, to make it more delicious. You can also heat it up and add some coffee, tea, or cocoa powder to make a hot beverage.
- Adding it to cereals, smoothies, or baked goods. You can add oat milk to your cereals, granola, oatmeal, or porridge to make them more creamy and nutritious. You can also blend oat milk with fruits, vegetables, nuts, seeds, or protein powder to make a smoothie. You can also use oat milk as a substitute for dairy milk in your baked goods, such as muffins, cakes, cookies, or bread.
- Use it in soups, sauces, or curries. You can use oat milk to make soups, sauces, or curries more creamy and flavorful. You can also use oat milk as a substitute for dairy milk or cream in your recipes, such as mushroom soup, white sauce, or coconut curry.
Conclusion
Oat milk is a plant-based milk that is made from oats. It has several nutritional benefits, such as being rich in fiber, protein, and fortified vitamins and minerals. It is also low in fat and calories and can be a good alternative to dairy milk for vegans, lactose-intolerant people, and those who prefer a more environmentally friendly option.
However, oat milk also has some potential drawbacks, such as containing gluten, and added sugars, or not being suitable for some people with certain medical conditions. Therefore, it is important to read the labels, choose the right product, and consult your doctor before adding oat milk to your diet.
Oat milk can be used in various ways in your diet, such as drinking it plain or flavored, adding it to cereals, smoothies, or baked goods, or using it in soups, sauces, or curries. Oat milk can be a healthy and tasty addition to your diet, as long as you consume it in moderation and balance it with other foods and drinks.
FAQs
Q: What is oat milk?
A: Oat milk is a type of plant-based milk that is made from oats. To make oat milk, oats are soaked in water, blended, and then strained to remove the solid parts.
Q: Is oat milk good for you?
A: Oat milk has several nutritional benefits, such as being rich in fiber, protein, and fortified vitamins and minerals. It is also low in fat and calories and can be a good alternative to dairy milk for vegans, lactose-intolerant people, and those who prefer a more environmentally friendly option. However, oat milk also has some potential drawbacks, such as containing gluten, and added sugars, or not being suitable for some people with certain medical conditions.
Q: How can I use oat milk in my diet?
A: Oat milk can be used in various ways in your diet, such as drinking it plain or flavored, adding it to cereals, smoothies, or baked goods, or using it in soups, sauces, or curries.
Q: How can I make oat milk at home?
A: You can make oat milk at home by following these simple steps:
- Soak 1 cup of rolled oats in 3 cups of water for at least 30 minutes or overnight.
- Drain and rinse the oats and transfer them to a blender.
- Add 4 cups of fresh water and a pinch of salt to the blender and blend until smooth and frothy.
- Strain the oat milk through a fine-mesh sieve, cheesecloth, or nut milk bag, and squeeze out as much liquid as possible.
- Store the oat milk in an airtight container in the refrigerator for up to 5 days. Shake well before using.
Q: What are some brands of oat milk that I can buy from stores?
A: Some of the popular brands of oat milk that are available in stores are:
- Oatly: Oatly is a Swedish company that produces organic, gluten-free, and non-GMO oat milk in various flavors, such as original, barista, chocolate, and vanilla.
- Planet Oat: Planet Oat is a US company that produces oat milk in original, vanilla, extra creamy, and dark chocolate flavors. Their oat milk is also gluten-free, non-GMO, and free of nuts, soy, and dairy.
- Califia Farms: Califia Farms is a US company that produces oat milk in unsweetened, vanilla, and barista flavors. Their oat milk is also gluten-free, non-GMO, and free of carrageenan, nuts, soy, and dairy.
