The oat milk is an alternative to milk that is becoming increasingly popular due to its delicious taste and impressive nutrient profile. It is also great for those with dietary restrictions or allergies as it is naturally dairy-free, lactose-free, soy-free, nut-free, and gluten-free, as oats are naturally gluten-free.
If you want to know more about this plant-based milk, keep reading! Here we will give you more information about the possible benefits and side effects of oat milk, as well as how to prepare your own with only two necessary ingredients.
What is oat milk?
This is a vegan alternative to cow’s milk that has gained huge popularity recently. It is made by mixing one cup of oatmeal soaked in a blender with about three cups of water, then pouring the liquid through cheesecloth to extract the milk.
Thanks to its growing popularity, oat milk is now available pre-made in many grocery stores and health food markets.
Nutritional value of oat milk
Oat milk is relatively low in calories, but it does contain protein and is generally 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 enhance flavor. Keep in mind that the nutrition in this homemade milk may differ slightly and may be lower in many of the micronutrients added by food manufacturers.
A cup of oat milk contains approximately 130 calories, 24 grams of carbohydrates, 4 grams of protein, 2.5 grams of fat, 2 grams of dietary fiber, 350 milligrams of calcium (35 percent of the RDA), 0.5 milligrams of riboflavin, 100 count international units of vitamin D, 500 international units of vitamin A, 1.8 milligrams of iron and 115 milligrams of sodium.
Possible benefits of oat milk
Lactose free and vegan
Oat milk is a good alternative if you are avoiding and eating animal products. It’s made from oats and water, so it’s dairy-free and lactose-free, making it an ideal substitute for those with dietary restrictions who may be following a dairy-free diet.
Helps prevent anemia
Just one cup of oat milk contains about 10 percent of the iron you need throughout the day, making it an especially good source for vegans and vegetarians. Along with other iron-rich foods, such as spirulina, lentils, and dark chocolate, adding a serving or two of oat milk to your diet can help promote healthy red blood cell production and prevent anemia.
strengthens the bones
Commercial oat milk is often fortified with calcium and vitamin D. Two important micronutrients that play a central role in bone health. About 99 percent of the calcium in your body is found in your bones. This is used to regulate the development and maintenance of bones. Meanwhile, vitamin D works to enhance calcium absorption to further improve bone health.
boosts immunity
Most commercial oat milks are a great source of vitamin D and vitamin A. Two nutrients that are essential when it comes to boosting immunity and preventing disease and infection.
Studies show that vitamin D is directly related to the function of immune cells. A deficiency may even be associated with an increased risk of autoimmune diseases. Similarly, vitamin A can alter the immune response and may help improve the outcomes of certain types of infectious diseases.
Reduce the cholesterol
Oatmeal is well known for its heart health benefits and its ability to keep cholesterol levels in check. This is because they contain 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 in oats are even preserved in oat beverages such as oat milk.
A study from the Department of Applied Nutrition and Food Chemistry at Lund University in Sweden had similar findings. Reporting that drinking this milk for just four weeks was effective in lowering cholesterol levels in healthy subjects.
Possible disadvantages of oat milk
Although it may have some potential health benefits, there are some dangers of this non-dairy milk that should also be considered. While buying it can definitely save you some time. Commercial varieties are often full of additives, preservatives, and sugars that can diminish some of their health-promoting properties.
Although it often contains added vitamins and minerals that can actually be beneficial, oat milk often also contains thickeners and emulsifiers that can affect digestive health and disrupt the gut microbiome.
Also, while oats are naturally gluten-free, they are often processed in facilities that also process other gluten-containing grains like wheat or barley, resulting in cross-contamination. If you have celiac disease or gluten sensitivity, you should opt for certified gluten-free oatmeal or oat milk to avoid cross-contamination.
Oat milk is also not as rich in nutrients as conventional milk. While an enriched variety is a good source of many of the vitamins and minerals found in milk and can be a nutritionally adequate substitute for milk, making your own oat milk at home may require you to make sure you Get these important vitamins and minerals from other sources in your diet.
How to use oat milk
If you are having a hard time finding oat milk, you can also try making your own. Not only does this give you complete control of your ingredients, but it also allows you to make your oat milk sugar-free and preservative-free. To make your own oat milk, simply soak one cup of oatmeal in water for 30 minutes, then combine with three cups of water and blend in a food processor. Using a cheesecloth or fine strainer, strain the milk and enjoy.
There are many potential uses for this milk. You can swap it for regular milk in your cereal or use it to make certain types of desserts that don’t require cooking, like pudding or ice cream. You can also use it in your favorite beverages and add it to your morning smoothie, tea or coffee. Just be sure to avoid directly heating this milk, as it can thicken and develop a jelly-like texture.