Nutrition in Oat Milk and Health Benefits

The incredible nutrition in oat milk makes it a great alternative to cow milk. But what exactly is oat milk? Is it healthy? Here, we take a quick look at nutrition in oat milk and some interesting facts about the same.

What is oat milk?

Oat milk is a good choice for people with dairy intolerances, gluten-related disorders, allergies, or those who follow a vegan/ plant-based diet.

It is naturally free of nuts, lactose and soy, and is made from certified gluten-free oats. Oat milk has no saturated fats, has more protein than other milk options, offers a good dose of Vitamin B, and adds a large quantity of fiber to your diet.

Nutrition in oat milk

1 cup of gluten-free oat milk contains the following:

Calories – 90

Total fat – 1.5 g

Saturated fat – 0 g

Cholesterol – 0 mg

Sodium – 190 mg

Carbohydrate – 17 g

Total sugar – 6 g

Dietary fiber – 2 g

Protein – 3 g

Calcium – 2%

Potassium – 2%

Iron – 2%

Nutrition in oat milk includes calcium, dietary fiber, protein, etc. (Photo via Pexels/Pixabay)

Benefits of Oat Milk:

Some key benefits of oat milk can be listed as follows:

1) Free from lactose, nuts and soy, therefore Vegan

The nutrition in oat milk makes it a good option for people with dietary restrictions, as it contains only oats and water. It is completely vegan and has no lactose, soy or nuts. But before you buy just any oat milk from the store, check the product’s label to make sure it is made with certified gluten-free oats.

2) Helps lower cholesterol

Several scientific reviews suggest that including oats and oat products in your everyday diet helps lower total and LDL cholesterol levels. Various studies also suggest that consuming oats can help lower the chances of cardiovascular illness.

3) Promotes healthy bowel movements

The nutrition in oat milk, which includes dietary fiber, is much higher than any other regular milk option and is very effective when it comes to regulating bowel movement too. Oat milk can be useful for anyone looking to improve their digestion and reduce their chances of constipation, because the fiber in it absorbs all water and promotes healthy digestion.

4) Great for bones and joints

Various studies suggest that vitamin D and calcium nutrition in oat milk have a positive effect on your bones and joints. Calcium is important for healthy and strong bones because it is the primary mineral that is used to form them.

However, over time, calcium deficiency may potentially lead to your bones weakening, making them prone to breaks or fractures. Vitamin D, on the other hand, is equally important for your health as it helps absorb calcium from your digestive system.

The nutrition in oat milk makes it a very healthy alternative to cow milk. (Photo via Pexels/GEORGE DESIPRIS)

Several varieties of commercial oat milk also contain a large amount of Vitamin B12, which helps improve bone quality and lowers the risk of osteoporosis: A health condition that leads to porous and brittle bones, particularly in postmenopausal women.

The variety of nutrients or nutrition in oat milk has made this healthy product gain immense popularity in recent years and can be found in almost every grocery store and online. But, if you want to ensure its quality, it is best to make it yourself and customize it according to your taste.

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How is oat milk made?

Oat milk is quite easy to make at home and is comparatively much more reasonable than shop-bought options. Making your own oat milk also allows you to include ingredients and flavors you like and avoid the additives and preservatives that are found in commercial products.

Here’s how you can make your homemade oat milk:

• Blend 1 or 2 cups of steel-cut, rolled or gluten-free oats with approximately 4 cups of cold water for 30 to 40 seconds.
• Once blended, put cheesecloth over a bottle or jar. Make sure you use a jar with a wide mouth.
• Pour the oat mixture over cheesecloth, and separate the oats from the milk by squeezing the cloth.
• Squeeze all the remaining liquid into the bottle.
• Your oat milk is ready.

If you want to make the milk more flavorful, you may add a little cinnamon or vanilla extract, a pinch of salt, a teaspoon of maple syrup or honey, or a few dates before blending the mixture.

Homemade oat milk can be refrigerated for up to six days.

Oat milk can be easily made at home. (Photo via Pexels/Monserrat Soldú)

Possible allergies

While the nutrition in oat milk is great, which makes it really advantageous for those who are vegan, lactose intolerant, or suffer from dairy/nut allergies, it is important to be careful while consuming it if you have any type of wheat sensitivity, allergy, or celiac disease. This is because oat milk can react to your condition and lead to various allergy symptoms.

Plus, you should also make sure that the product you are buying contains gluten-free wheat. Though oat milk is gluten-free, many manufacturers process it using the same tool as other wheat products, which might further result in reactions and allergies.