People love oat milk mostly because of its naturally creamy taste and flavour. It is lactose-free and a healthier option for vegans and those with dairy allergies or lactose intolerance. According to the National Library of Medicine (NLM), oat milk carries many proteins, fatty acids, vitamins, minerals, dietary fiber and various micronutrients that provide several health benefits.
Read on to explore more about oat milk.
Benefits of oat milk
Some key oat milk benefits include the following:
Rich in dietary fibre
Oat milk is richer in dietary fibre than other plant-based milk types, such as almond milk. The fibre supports healthy digestion, regulates blood glucose and enables smooth bowel movement.
Good for individuals with kidney stones
Oat milk can be better for those with kidney stones than other plant milks like cashew and almond, which contain higher oxalate levels. Naturally, oat milk has low oxalate levels, hence a safer choice.
A considerable option for those with dietary restrictions
Oat milk is lactose and gluten-free. So, it can be especially beneficial for people who have lactose and gluten intolerance. It is also good for those on plant-based diets.
May help reduce unhealthy (LDL) cholesterol
The beta-glucan in oat milk usually forms a gel-like substance within the gut and binds cholesterol, especially LDL (bad cholesterol), reducing its absorption in the blood.
Surprising facts about oat milk
Oat milk is likely the most eco-friendly of nut milks, mainly due to its low water footprint. Producing a litre of oat milk requires significantly lower amounts of water than almond or dairy milk. Besides, it has a lower carbon footprint, especially compared to dairy, making it a more sustainable milk choice.
Oat milk vs cow milk
Let’s understand the difference between oat and cow milk:
|
Feature
|
Oat milk
|
Cow milk
|
|
Lactose
|
Lactose-free
|
Has lactose
|
|
Nutrient
|
Oat milk relies on fortification to include the essential minerals and vitamins.
|
Cow milk is naturally nutrient-dense.
|
|
Fibre content
|
Has fibre
|
It has no fibre
|
|
Saturated fat
|
It is lower in saturated fat.
|
It has higher levels of saturated fat.
|
|
Taste and flavour
|
It has a slight, nut-like flavour and creamy taste.
|
Contains a distinct, milky taste.
|
How to make oat milk at home?
Preparing oat milk at home is easier and can even save you money. You also have the liberty to choose the best ingredients and even avoid some thickeners or additives. You can also prepare gluten-free oats.
Here's how to make oat milk at home:
- Blend 1 cup (approximately 80 grams) of oats (steel cut or rolled) with 3 cups of cold water (around 720 mL) for 30 seconds.
- Depending on your liking, you can add cinnamon, vanilla extract, honey, a few dates, maple syrup and a pinch of salt.
- Take a wide-mouth jar and cover it with cheesecloth. Pour the oat and water mixture over the cheesecloth to separate oats from milk.
- Hold the cloth from its edges such that it appears sac-like.
- Gently squeeze the cloth to let any remaining liquid into the jar.
- Store the oat milk safely in your refrigerator (for up to 5 days).
Tips for making oat milk at home:
- Use cold water to avoid slimy results
- Do not squeeze the cheesecloth too much when drawing off the remaining liquid
- Avoid soaking your oats way before preparation time
- Do not blend the oat milk for more than 30 seconds
Side effects of oat milk
Oat milk has slightly higher carbohydrates than other plant milks; thus, it may not be suitable for those with high blood sugar or individuals on low-carbohydrate diets, like keto diets. In some people, it may hinder the body's absorption of certain nutrients, such as zinc and iron. So, you should be aware of the oat milk side effects before including it in your diet.
Conclusion
Oat milk is a plant-based milk that is a good alternative to dairy products such as milk, yoghurt, cream, or cheese. It is also safe for individuals on plant-based diets or those who are lactose intolerant. Various nutrients in the oat milk have several health benefits that help with your fitness goals.
While you take care of your health by following good dietary practices, let us take the effort to care for you in times of any unexpected medical emergencies. Get personalised health insurance advice and solutions by filling out the form on this page. A reliable policy will help reduce your financial burden by covering the costs of treatment, hospitalisation and medication.
Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis or treatment. Please consult a certified medical and/or nutrition professional for any questions. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.