What are the benefits of oat milk? How to make one for yourself? see the answers
Plant-based milks are a popular alternative to animal-based milks, prompted by growing awareness of the environmental and animal welfare impacts of dairy farming. A popular alternative is oat milk.
In 2022, annual sales increased by just over 50% to reach $527.44 million. So how does this animal milk alternative compare to the others?
What is Oat Milk?
Whether it’s homemade or store-bought, oat milk is simply oat milk. For commercial products, the manufacturing process involves combining rolled oats with water, hydrolysing the mixture to break down the starch content of the oats, and filtering to produce the milk. The process of making oat milk at home also involves mixing oats with water and then filtering the mixture twice to make the milk.
Oat milk is free from ingredients of animal origin and does not contain lactose. If you are interested in plant-based milks for nutritional or ethical reasons, oat milk can be a great alternative to cow’s milk.
How to make oat milk
Oat milk is made from oats and water. Store-bought oat milk will also likely contain added vitamins and minerals.
- • To knock
The first step is to puree the oats and water with a high-speed blender or food processor. Different recipes suggest different time periods. Some recommend shaking for only 30-45 seconds to keep the milk from becoming slimy, while others suggest shaking for 2-4 minutes. If you’re going to add any flavoring, like sea salt or vanilla extract, this is where you should do it. You can experiment to find out your personal preferences.
- • Tension
The next step is to strain the mixture and there are several ways to do this.
One way is to use a bag of nut milk. They are specifically designed for making milk at home, although some consumers may be missing too much pulp. Another option is a fine-mesh sieve, but you can also run some of the pulp through it. Some recommend straining with a fine towel, as this results in a milk mixture with much less starch and a less viscous texture.
- • try again
Most recipes recommend straining oat milk twice. This helps avoid excess starch in the milk, which can result in a slimy rather than creamy texture. This is especially important if you used a larger sieve. Once this is done, you no longer need the pulp, but to reduce waste, check out some recipes that use pulped oats.
- • Warehousing
When your oat milk is ready, pour it into an airtight container and keep it in the refrigerator until you’re ready to use it. Your milk can be stored this way for a few days.
How long does oat milk last?
The general consensus is that homemade oat milk can last 4 to 5 days, while store-bought oat milk can last anywhere from a week to 10 days. If you leave the milk on longer, you may notice a slight change in color, it may become thick or lumpy, or it may start to smell sour. These are signs that your milk has started to go bad.
How to use oat milk
Oat milk can be used in the same way as animal milk. You can drink it straight, use it in cooking or pour it over cereals, for example. Oat milk is also one of the more popular options to use in tea and coffee, thanks to its thick, creamy texture.
oat milk nutrition
Nutritionally, oat milk is a very healthy alternative to traditional whole milk. Contains less saturated fat and more fiber.
The specific nutritional profile of oat milk varies depending on whether it was homemade or store bought. Commercial brands of oat milk also vary in the additives they include. Also keep in mind that nutritional needs will vary depending on what you will be using the milk for, such as pancakes versus direct consumption.
In terms of calories, 100 grams of unsweetened oat milk contains about 48 calories, which is similar to low-fat cow’s milk, which has about 43 calories per 100 grams. Oat milk’s calorie content is mainly due to its high carbohydrate content, but choosing a brand without additional ingredients to sweeten the milk can help keep it to a minimum.
Oat milk also has less saturated fat than whole milk. Specific values vary between brands, but a cup of Califia Farms-brand oat milk, for example, contains 0.5 grams of saturated fat, while a cup of whole milk would contain about 4.6 grams.
Oat milk also has less protein than cow’s milk, although the amounts vary by brand and recipe. Many oat milks have about 3 grams of protein per cup, while cow’s milk can have about double that amount. However, it’s important to keep in mind that most Americans consume double the recommended amount of protein.
On the other hand, oat milk has more fiber than whole milk. One cup of Califia Farms oat milk contains 2 grams of fiber, while whole milk contains no fiber. Fiber is usually associated with digestion, but it has many other health benefits. The fiber in oats is soluble, which has been linked to slowing digestion, helps control blood glucose levels, lowers cholesterol and reduces the risk of developing heart disease.
Is oat milk gluten free?
While oats don’t contain gluten like a grain, the process used in growing and manufacturing oats means that most of them are contaminated with gluten. Unfortunately, this means that most oat milks cannot be considered gluten-free.
Is oat milk better than cow’s milk?
Oat milk has many nutritional benefits over traditional milk, including lower sugar content, lower saturated fat content, and higher fiber content. Fortified unsweetened soymilk is very similar in protein content to cow’s milk.
Is oat milk healthier than almond milk?
The nutritional profiles of oat milk and almond milk depend on the brands of each you’re comparing, but there are some key differences between the two. One is the sugar content. While almond milk contains no natural sugars, one cup of oat milk contains about 19 grams of sugar. Almond milk also contains fewer calories than oat milk, fewer carbohydrates, and a lower total fat content. However, where oat milk is healthier than almond milk is in its higher fiber and higher protein content.
oat milk is vegan
Since the production of oat milk does not involve animals, it can be considered vegan. Like most other plant-based milks, oat milk is a popular choice for consumers looking to cut back on animal products.
Naturally free from lactose, soy and nuts, oat milk can be an excellent alternative for people with intolerances or allergies who cannot consume other types of plant-based milks. However, it’s important to be aware that the manufacturing methods used to make oat milk and the products that contain it can lead to cross-contamination with one of these allergens.
Vitamin B complex
Many store-bought oat milks are fortified with B vitamins, especially vitamin B12. Vitamin B12 is essential in the human diet and is found in meat and dairy products. For those following a vegan diet, taking a vitamin B12 supplement is recommended as it is difficult to get enough with only fortified foods.
Helps control cholesterol
Oat milk can help maintain healthy cholesterol levels thanks to the beta glucans in oats. Beta glucans are thought to help lower cholesterol levels by preventing the reabsorption of bile acids in the small intestine, meaning that bile acids must be synthesized from cholesterol, lowering LDL cholesterol levels.
Bone health
Sufficient levels of calcium in the body are essential for bone health, as it is the main component of bones and is needed to maintain their strength and structure. However, to properly absorb calcium, we also need sufficient levels of vitamin D. Most store milk is fortified with calcium and vitamin D to ensure plant-based consumers do not miss out on these essential nutrients.
Are there any dangers in consuming oat milk?
Unless you have an allergy or intolerance to oats, the only danger in consuming oat milk would be assuming it contains a specific nutrient that you could get from cow’s milk. Vitamin B12 is an example of this nutrient, and while most oat milk products are fortified with it, it is currently recommended that people on a plant-based or vegan diet take a vitamin B12 supplement to make sure you consume enough.
Source: Sentient media / Publication authorized
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Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
