Oat milk is plant-based milk mainly used as an alternative for dairy milk. Oat milk has a lot of health benefits and is very easy to include in your diet. It is one of the best replacements for those trying to cut down cow’s milk for health or environmental reasons.
Oat milk is packed with wholesome nutrients such as vitamin A, calcium, fiber, and iron, which are essential for a healthy body. It also contains more proteins than any other plant-based milk, such as almond, cashew, rice, and coconut.
Which is Healthier, Oat Milk or Cows Milk?
Oat milk consists of different kind of nutrients than cow’s milk. It is less in fat and high in fiber compared to dairy milk. Also, oat milk contains zero cholesterol, where cow’s milk consists of high saturated fat and cholesterol levels.
Oat milk is not considered a significant protein source since dairy milk contains twice the protein as oat milk. When it comes to sugar, cow’s milk consists of 12 g per glass and oat milk consists of 7 g per glass, but extra sugar is added for oat milk during the manufacturing process. If you buy your oat milk from your nearby supermarket, make sure its label says no added sugar.
Does Oat Milk Contain Gluten?
This is the one area where oat milk is a winner. Oats naturally do not contain any gluten, and oat milk also is gluten-free. But the oat milk is often manufactured in the same facility as wheat which has gluten in it. Because of the shared machine, most oats are contaminated with wheat.
Also, many brands add gluten in the manufacturing process. If you are allergic to gluten, we advise you to check your oat milk label if it has added gluten or not.
Let’s dive deeper to find out some of the benefits and side effects of oat milk.
Benefits of Oat Milk
1. Help in Weight Loss
Oat milk contains zero cholesterol, so it is one of the best replacements for those trying to reduce some weight. It also has high fiber, which is very filling and keeps your stomach full for longer.
2. Stronger Bones
Calcium is one of the essential sources of bone health. The calcium and fiber present in the oat milk will help you strengthen your bones and prevent you from any bone disease.
3. Maintain Cholesterol Level and Heart Health
Oat milk consists of very little fat as compared to regular milk. It also has zero cholesterol and helps in lowering (LDL) bad cholesterol levels in your body. Oat milk also contains beta-glucan, a soluble fiber that helps improve (HDL) good cholesterol level and prevents you from any cardiovascular disease.
4. Prevents Anemia
The primary reason for anemia is the less production of red blood cells in your body, leading to an unhealthy pale appearance and tiredness. This condition is most commonly found in vegan dieters since plant-based milk does not contain essential nutrients to prevent this. However, oat milk is high in iron, a crucial nutrient to produce red blood cells in your body.
5. Improves Vision
Vitamin A is known as an essential nutrient for your eyesight. Oat milk has high vitamin A content which makes it super awesome for improving your vision. Vitamin A present in Oat milk also acts as an antioxidant and helps in reducing the risk of cataracts in the eyes.
6. High in Vitamin B
Oat milk consists of vitamin B12 (cobalamin) and vitamin B2 (riboflavin). Vitamin B is essential for your overall health and well-being. Vitamin B in oat milk provides healthy nails and hair and helps in fatigue, muscle weakness, and intestinal problems. It also contributes to your mental health like depression, confusion, poor memory, and mood disturbances.
7. Cleanses Your Body
Regular consumption of oat milk helps in cleansing the toxins in our body, making your skin glow. The antioxidant present in the oat milk defend our body from free radicals, and it also prevents premature ageing process.
Side Effects of Oat Milk
1. High in Sugar
Oat milk consists of higher sugar than any other plant-based milk. The type of sugar present in the oat milk is maltose which will increase the blood sugar level in your body. And also, some brands enrich the milk with added sugar to make it taste better. So oat milk is not the best alternative for people with diabetes.
2. Contains Phytic Acid
Phytic acid is a kind of phosphorous found in plant-based food such as nuts, whole grains, and beans. The increase in the level of phytic acid in your body leads to less absorption of other essential nutrients.
3. Added Preservatives in Commercial Milk
Many oat milk manufacturing brands may boost the drink with added preservatives and sugar and may not be gluten-free. On the other hand, homemade oat milk does not contain many nutrients as it is added manually in manufacturing.
Is Oat Milk Healthy for Babies?
Even though oat milk has many benefits, it is not recommended for babies as it does not contain all the essential nutrients for their growth. Feeding them oat milk can cause severe deficiencies in their body. It can also slower growth rate and brain development and also affects their vision.
How Does Oat Milk Taste?
Oat milk has a lot of health benefits, but we all wonder whether it tastes good. Oat milk is sweeter than many of the other plant-based milk. Since the oat milk is made by soaking in water overnight, it leaves a creamier consistency, making it much tastier than animal milk.
Prepare Your Oat Milk at Home
Commercial oat milk consists of added preservatives, sugar and is also costlier than dairy milk. But you can prepare your oat milk at home. All you need is oats, water, and a strainer.
Soak oats in water overnight, and then blend well and strain them completely. That’s all, and your oat milk is ready.
Oat milk has its own benefits and side effects like any other milk. It is packed with carbohydrates, vitamins, minerals, and calcium, but it is not as nutritious as regular milk. If you consume oat milk to add more protein to your diet, it is not the best choice as it has very little protein content in it.
This can be one of the best alternatives if you are looking for plant-based and low-fat milk. Oat milk is not recommended for people with diabetes as it has a high amount of sugar than any other plant-based milk.