Oat milk is milk that has unique properties and nutritional value. Oat milk contains he althy beta-glucan, a type of dietary fiber that lowers cholesterol and can prevent obesity. Oat milk is also recommended for vegans and people who do not tolerate lactose or milk proteins. What are the other properties of oat milk? How many calories does it have? What are the contraindications to its use?

Oat milkis a vegan drink based on oat grains. In legal terms, it is not milk, but a plant drink, because according to the nomenclature, only the secretion of mammals' mammary glands is called milk. On the packages of oat milk available in stores, we will find the name "oat drink", not oat milk, as it is commonly called.

Oat milk has an off-white color, neutral flavor and texture most similar to cow's milk in a plant-based drink. It is more transparent than milk and slightly thinner. Contrary to other plant-based drinks, it does not have the typical aroma - bean (like soy milk) or nut (like drinks made from various nuts). This makes it gaining more and more popularity.

Oat milk - properties. Is oat milk he althy?

Oat milk does not provide too many calories - 54 kcal in 100 ml of drink. It contains little protein and fat compared to cow's milk and almost twice as much carbohydrates (10.4 g / 100 ml) of which about 80% is sugar.

The big advantage of an oat drink compared to cow's milk and other plant-based drinks is the presence of significant amounts of soluble fiber - beta-glucans, which are very well-proven to lower blood cholesterol levels. The positive effect of oat milk on the lipid profile has been demonstrated in scientific studies:

  • a randomized, double-blind study of 66 men with moderate hypercholesterolaemia. For 5 weeks, men consumed 0.75 l of oat milk in the test group or rice milk in the control group each day. After this time, men drinking the oat drink showed a decrease in total cholesterol by 6% and LDL cholesterol by 6%. It was also noted that triglyceride levels increased in the rice milk group
  • group of 24 he althy peopleof men and women consumed oat milk for 4 weeks, and cow's milk in the amount of 0.75 - 1 l per day for the next 4 weeks. After the first stage of the study, it was found that drinking oat milk caused a decrease in total cholesterol by 4% and LDL cholesterol by 9% from baseline. The next 4 weeks, during which the respondents drank cow's milk, did not increase or decrease the total cholesterol and LDL cholesterol, while a statistically significant increase in the level of HDL (the so-called good cholesterol) was noted

100 ml of the drink contains 0.8 g of fiber, and there is about 2 g in a glass. Oat milk does not contain saturated fat and cholesterol.

Fortified oat milk, thanks to its enrichment with calcium and vitamin D, can be part of a diet that strengthens bones and prevents osteoporosis. In addition, small amounts of phosphorus in the oat drink do not interfere with the absorption of calcium, so it may be a better source of this element than dairy products.

Vitamin A and vitamin D present in enriched oat milk have a positive effect on the immune system, reducing the susceptibility to colds, but also to autoimmune diseases that are more and more common in modern times, such as Hashimoto's disease or Crohn's disease. Oat milk can be part of a diet that prevents anemia, thanks to the content of iron and vitamin B12 - elements important in the hematopoietic process.

The main disadvantage of oat milk is a high proportion of carbohydrates, which contribute to spikes in blood glucose levels and problems with insulin-carbohydrate metabolism. Drinks with suspicious emulsifiers and thickeners are not recommended, as they may weaken the natural intestinal microflora.

Oat milk - nutritional values, calories

Nutritional values ​​of oat milk (per 100 g)

Energy54 kcal
Protein1.67 g
Fat1.04 g
Carbohydrates10.42 g
including sugars8.33 g
fiber0.8 g
Calcium125 mg
Iron0.75 mg
Potassium50 mg
Sodium46 mg
Riboflavin0.212 mg
Vitamin A208 IU
Vitamin D42 IU

Oat milk and cow's milk - comparison

Comparison of the nutritional value of a glass (250 ml) of oat milk and cow's milk

NutrientMilkoatmealCow's milk 3.2%
Energy (kcal)130155
Fat (g)2,58
Carbohydrates (g)2412
Protein (g)48
Vitamin A (mcg)15072
Calcium (mg)350291
Iron (mg)1,80
Vitamin D (IU)101108
Riboflavin (mg)0.510.46

Oat milk - for whom?

Oat milk is a common ingredient in a vegan diet as it does not contain any animal ingredients. It is an alternative to cow's milk due to the lack of lactose, which often causes intolerance, as well as the absence of allergenic milk proteins.

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Oat drink is a good proposition for people allergic to nuts and prone to allergic reactions. Like rice milk, it very rarely causes allergies. Due to the content of beta-glucans, oat milk can be an important part of the diet of people with atherosclerosis and high cholesterol, as it improves the lipid profile.

It is often emphasized thatoat milkisgluten free . However, people with celiac disease and a gluten allergy should only choose drinks labeled gluten-free. Oats are usually stored and processed in plants where products are made from other grains, including gluten. As a result, it can be contaminated with gluten.

  • GLUTEN-FREE DIET: rules and prohibited and allowed products

Due to the high carbohydrate content, oat milk is not a good choice for people with diabetes and insulin resistance, as sugar is easily absorbed from it and rapidly raises blood glucose levels.

Oat drink is not a dairy replacement in terms of the amount of protein and fat. This should be borne in mind when composing a vegan diet, and in particular the diet of children whose nutritional requirements are particularly high due to their intensive development.

As one study [Morency et al., 2022] shows, giving children over 1 year of age oat milk instead of cow's milk without equalizing the amount of protein in the diet delays their growth.

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  • Coconut milk: properties and application. Recipe for Homemade Coconut Milk
  • Soy milk - he alth benefits, pros and cons
Worth knowing

Oat milk - how to buy it of good quality?

Oat milk can be bought in stationary and online stores with the so-called he althy food and in hypermarkets. Increasingly, individual brands are available at discount food stores. The price of 1 liter of oat drink is around PLN 6-8.

Most of the products available in stores have a very good, short composition. Most often, the list of ingredients includes: water, oats, sunflower oil, s alt. And that's the kind of oat milk you should choose to keep it he althy.

It should not contain added sugar or thickeners, e.g. gellan gum. Some packages contain information that the drink is enriched with vitamins and minerals, usually vitamin A, D, B12 and calcium. This is also an advantage. The oat content in milk ranges from 11 to 15%. The more oats, the higher the nutritional value of oat milk.

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Oat milk - use in the kitchen

Oat milk can be used in exactly the same way as cow's milk. Unlike some plant-based drinks, it has no aftertaste, which makes it very easy to use in recipes. You can add oatmeal to coffee, pancake dough, various baked goods, pour it over porridge, millet, etc., make fruit cocktails, puddings, pudding, and even vegan yogurt or kefir based on it.

Homemade oat milk

The easiest way to prepare oat milk at home is from oatmeal, but you can also make it from oat grains. The recipes are different, some of them mix the flakes dry, in others, after pouring water, the grains are soaked or not. Everyone can find the version that suits them best. We present one of the simple ways to make oat milk from oatmeal. Ingredients for about 0.5 l of oat milk:

  • 4 tablespoons of oatmeal
  • 400 ml of boiled water
  • possibly a pinch of s alt, 1/2 teaspoon of honey or 2-3 dates to taste

Pour the flakes into a blender cup and pour water over them. Blend for about a minute. Transfer receivedliquid into another vessel through thick gauze. Squeeze well. If necessary, sweeten the oat drink (blend dates) and add s alt. Pour into a bottle and refrigerate for up to 3 days.

Worth knowing

Oat milk - how is it made?

Oat milk can be produced using traditional and industrial methods. Commercial production of the oat drink, which allows to minimize the loss of dietary fiber, includes the following stages:

1. Grinding oat grains mixed with water. 2. Addition of enzymes that break down starch present in grains into smaller carbohydrate units, mainly m altose, which naturally sweetens the oat drink. 3. Separating the oat husk from the remaining ingredients of the oat drink by means of separators. 4. Enrichment of oat milk with vitamins, minerals or other additives. 5. Preserving milk by UHT sterilization. 6. Packing.

Oat drink can come in several flavors. In Poland, mainly natural, vanilla and chocolate are available, but in markets where plant-based drinks are more popular, you can also buy oat milk with a mango, orange and different fat content.

Sources:

1. Onning G. et al., Consumption of Oat Milk for 5 Weeks Lowers Serum Cholesterol and LDL Cholesterol in Free-Living Men with Moderate Hypercholesterolemia, Annals of Nutrition and Metabolism, 1999, 43 (5), 301-309 2. Onning G. et al., Effects of consumption of oat milk, soya milk, or cow's milk on plasma lipids and antioxidative capacity in he althy subjects, Annals of Nutrition and Metabolism, 1998, 42 (4), 211-220 3. Deora N. et al ., Non-dairy based beverages: An insight, Journal of Nutrition, Food Research and Technology, 2022, http://ologyjournals.com/jnfrt/jnfrt_00002.pdf 4. Morency et al., Association betwenn noncow milk beverage consumption and childhood height, American Journal of Clinical Nutrition, 2022, 106 (2), 597-602 5. Sethi S. et al., Plant-based milk alternatives an emerging segment of functional beverages: a review, Journal of Food Science and Technology, 2016 , 53 (9), 3408 - 3423 6. https://draxe.com/oat-milk/ 7.https://www.romper.com/p/is-oat-milk-safe-for-babies-heres -wha t-experts-want-parents-to-know-8353925 8. https://www.oatly.com/int/our-process 9. https://czytajsklad.com/mleko-owsiane-2/ 10. https: //ndb.nal.usda.gov/ndb/foods/show/45237481?fgcd=&manu=&format=&count=&max=25&offset=&sort=default&order=asc&qlookup=ORGANIC+OAT+NON-DAIRY+BEVERAGE%2C+UPC: + 052603065801 & ds=& qt=& qp=& qa=& qn=& q=& ing=11. https://wegannerd.blogspot.com/2014/03/proste-domowe-mleko-owsiane.html

About the authorAleksandra Żyłowska-Mharrab, dietician Food technologist, dietitian, educator. A graduate of Biotechnology at the Gdańsk University of Technology and Nutritional Services at the Maritime University. A supporter of simple, he althy cuisine and conscious choices in everyday nutrition. My main interests include building permanent changes in eating habits and individually composing a diet according to the body's needs. Because the same thing is not he althy for everyone! I believe that nutritional education is very important, both for children and adults. I focus my activities on spreading knowledge about nutrition, analyze new research results, and make my own conclusions. I adhere to the principle that a diet is a lifestyle, not strict adherence to meals on a sheet of paper. There is always room for delicious pleasures in he althy and conscious eating.

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