As more consumers choose
vegan and plant-based diets, producers have grabbed the chance to develop
lactose-free substitute milk products. Oat milk is one of the most widely consumed
non-dairy milk substitutes, populating grocery store shelves all over the
world.
Oat milk is made from
steel-cut or whole oats that have been soaked in water, mixed, and then
filtered using a cheesecloth or special milk bag. It is less expensive to
manufacture than almond milk and is also good for the environment.
Oat milk is dairy-free,
almost fat-free, higher in protein than other nut-based milks, increases fiber
in your diet, and contains a significant amount of B vitamins and essential
minerals.
Oat Milk Nutrition Facts
The nutritional information for one serving (one cup) of oat milk, is provided by the USDA.
- Calories:
120
- Fat: 5g
- Sodium:
101mg
- Carbohydrates:
16g
- Fiber: 1.9g
- Sugars: 7g
- Protein: 3g
Carbs
The United States
Department of Agriculture (USDA) reports that oat milk has 16 grammes of
carbohydrates per cup, which is more than other milk products. However, fiber,
not fat, provides the carbohydrates. Oat milk includes more fiber per serving
than cow's milk (which has none), almond and soy milks (which only have one
gramme of fiber per serving), and is produced from steel-cut or whole oats.
Fats
No fatty acids, no total
saturated fat, and no total trans fats are present in oat milk. There are 5
grammes of total lipid fat in the milk.
Protein
With only 3 grammes of
protein per serving, oat milk is less protein-rich than cow's and soy milk. But
oat milk provides more protein per serving than other milk alternatives like
almond and rice. This is especially useful if you're on a vegan or dairy-freediet and can't eat lean meat or dairy products because they're high in protein.
Vitamins and Minerals
Thiamin and folate, two B
vitamins essential for generating energy, can be found in oat milk. The product
also contains trace levels of essential vitamins and minerals like vitamin D,
vitamin A IU, riboflavin, and potassium as well as vital minerals like copper,
zinc, manganese, and magnesium. Additionally enriched with vitamins A, D, B12,
and B2, most commercial oat milk that is not made at home is.
Calories
One
serving of oat milk — which comes to about 1 cup — provides approximately 120
calories.
When it’s Best
Oat
milk is available year-round in the grocery store.
Storage and Food Safety
Once
opened, place store-bought oat milk in the refrigerator, and it will last 7 to
10 days.
How to Prepare
Oat milk can be produced on your
own. Simply combine water and rolled or steel-cut oats in a blender. then tense
up.
In a big bowl, add the oats, cover
them with water, and let them soak for at least four hours. The following day,
you can drain, rinse, mix, strain, and whisk them in cold water.
Varieties
Oat milk is produced by several different companies and is sold in grocery and health food stores. Oat milk may also be found in a variety of tastes, such as vanilla and chocolate.
Health Benefits
Alternative to Dairy Milk
Many people have a dairy allergy. The American College of Allergy, Asthma & Immunology (ACAAI)
estimates that 2 to 3 percent of children under the age of three have a milk
allergy. 80 percent of people outgrow their allergies, but the remaining 20
percent continue to struggle with them well into adulthood. This forces
thousands of individuals to need dairy substitutes.
Oat milk provides some of
the same health advantages as cow's milk, such as protein to build and repair
tissues and keep your hair and nails looking healthy, calcium for strong bones,
and macronutrients like folate to make red and white blood cells in the bone
marrow, as an alternative to dairy milk for anyone allergic to dairy, lactose
intolerant, or following a vegan or dairy-free diet.
Lowers Cholesterol
According to a 2019
scientific review that was published in the journal Frontiers in Nutrition,
eating oats and oat-derived products significantly reduces levels of both total
and LDL cholesterol. Significant evidence, according to the study's findings,
links oat beta-glucans to blood cholesterol levels, indicating that including
oats in one's diet can help reduce the risk of cardiovascular disease.
Combats Cancer
Oat milk may have
anti-cancer qualities and has high nutritional value, according to a review of
plant-based milk substitutes that was published in the Journal of Food Science and Technology.
Regulates Bowel Movements
Oat milk contains more fiber
than ordinary milk since fiber makes up a large portion of the carbs in it.
Because fiber absorbs water, it can be beneficial for anyone trying to control
their bowel motions and lower their risk of constipation. Only 5% of people
consume the recommended amount of fiber, according to the American Journal of Lifestyle Medicine, making oat milk a healthy choice.
Environmentally-Friendly
The world is more aware of
the effects that farming has on the environment than it has ever been,
according to the American Society for Nutrition. Because of environmental
concerns as well as the advantages and taste of alternative milks, spending on
them has increased while consumption of traditional milk has decreased.
Dairy milk takes nine
times more area to produce one litre of milk than rice, soy, almond, or oat
milk, according to greenhouse gas emissions from more than 10,000 farms that
produce cow and alternative milk globally.
Allergies
Oat milk is a healthy
substitute for anyone who cannot drink almond milk due to a nut allergy or who
are lactose intolerant or have any other form of dairy allergy.
If you suffer from celiac
disease or any sort of wheat allergy or sensitivity, you should watch what you
consume. Oat milk is still safe to consume, but you should always read the
label. Make sure the product says "gluten-free wheat" on the label.
Oats are gluten-free,
however because they are frequently processed on the same machinery as other
wheat products, a response could occur.
Adverse Effects
If you are prone to kidney stones, you may want to limit your intake of oat milk because it contains
phosphates, an additive that is frequently found in processed foods and has
been associated to kidney illness. To reduce your phosphate intake if you
consume a lot of processed foods, stick to another non-dairy substitute milk.
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