The benefits of oat milk is causing curiosity lately in the lives of many people, but is it really effective? Can you take a vanilla latte with this oatmeal milk? Sounds strange doesn’t it? Creamy flavor is preferred by consumers and rich consistency, which combine perfectly with daily coffee concoctions, but is oat milk really good for people? However, oatmeal has its own unique health benefits and in milk it is one of the most delicious options. The following article will answer the questions.
What is Oat Milk?
Oat milk is obtained by soaking the oatmeal in water for a while, after which it is mixed and filtered. What remains is a white liquid, which is very nutritious by nature. In comparison with conventional milk. Thanks to its growing popularity, oat milk is now available in many grocery stores and health food markets. Not only do food manufacturers make it easier than ever to enjoy this type of milk, but they also add additional vitamins and minerals to create a product rich in many micronutrients found in cow’s milk, such as vitamin A, calcium, riboflavin and vitamin D.
Oat Milk Nutrients:
The nutrients that oat milk has are relatively low in calories, but it contains protein and is usually enriched with vitamins and minerals such as calcium, riboflavin and vitamin D. Commercial varieties may also contain added ingredients that are used to prolong shelf life and improve flavor. Keep in mind that homemade nutrition with oat milk may vary slightly and may be lower in many of the micronutrients added by food manufacturers. This variant of milk contains a surprisingly large amount of nutrients, including fiber, calcium, vitamin A and iron. In fact, oat milk has twice as much vitamin A as cow’s milk and about 10% of your daily iron intake. This type of milk is also noticeably lower in fat and does not contain cholesterol, which makes some people believe that it is actually a healthier option than cow’s milk. It also contains approximately 1 gram of protein and 130 calories per cup
Benefits of Oat Milk:
The benefits that oat milk provides not only have some impressive nutrients, but also has a direct effect on your overall health, such as preventing anemia, stimulating the immune system, preventing and reducing cholesterol, increasing bone strength and helping Vision, among others.
1. Prevent Anemia:
Anemia is a serious condition characterized by the lack of red blood cells in the body. This can result in a long list of anemia symptoms, ranging from fatigue to pale skin and beyond. For this reason, those who follow a vegetarian or vegan diet have a large percentage of fighting anemia. Only one cup of oat milk contains about 10 percent of the iron you need throughout the day, which makes it a source of iron, especially good for vegans and vegetarians. Combined with other iron-rich foods, such as lentils and beets. Adding one or two servings of oat milk to the diet can help promote healthy red blood cell production and prevent anemia.
2. Strengthens the Bones:
Commercial oat milk is often enriched with calcium and vitamin D, two important micronutrients that play a central role in bone health. Approximately 99 percent of the calcium in your body is found in your bones and is used to regulate the development and maintenance of bones.
“Meanwhile, vitamin D works to improve calcium absorption to further improve bone health”.
It is often recommended to increase the intake of calcium and vitamin D in the treatment of conditions such as osteoporosis to help maintain strong bones. According to a review by the West German Osteoporosis Center at the University of Cologne in Germany, having low levels of calcium and vitamin D can result in an increase in bone cell degradation, plus a higher risk of bone weakness and fractures.
3. Promotes the Immune System:
Oat milk is an alternative to start incorporating it into meals or diet, oat milk can help boost the immune system by its nutrients and vitamins. Most commercial oatmeal milks are a great source of vitamin D and vitamin A, two nutrients that are essential when it comes to improving immunity and preventing diseases and infections. Studies show that vitamin D is directly related to the function of immune cells, and a deficiency may be associated with an increased risk of autoimmune conditions.
4. Reduce Cholesterol:
Oatmeal is well known for its heart-healthy benefits and its ability to keep cholesterol levels under control. This is because they contain a type of soluble fiber called beta-glucan, which has been shown to have powerful cholesterol-lowering properties. Interestingly, research has found that the beneficial effects of beta-glucan on oats are maintained even in oat drinks such as oat milk. A human study published in the Annals of Nutrition & Metabolism found that drinking oat milk for five weeks significantly reduced total LDL cholesterol levels. Another study conducted at the Department of Applied Nutrition and Food Chemistry at Lund University in Sweden yielded similar results, and reported that eating oat milk for only four weeks was effective in reducing cholesterol levels in healthy subjects.
5. Improve Vision:
By consuming oat milk it is known that there is a valuable source of vitamin A, which can act as an antioxidant in certain situations. More specifically, it is known that vitamin A reduces macular degeneration and oxidative stress in the retina.
6. Increase Bone Strength
Oat milk contains a very high concentration of calcium, as well as iron and several other minerals. This is very important to maintain bone density as you age and to ensure that the bones remain strong and durable.
7. Reduce Inflammation
Some research has shown that regular consumption of oat milk can decrease overall oxidative stress and inflammation in the body and may help decrease the risk of developing chronic diseases.
Disadvantages of Oat Milk:
- Although it may have some potential health benefits, there are some dangers of oat milk that must also be taken into account.
- While buying oat milk can definitely save you some time, commercial varieties are often full of additives, preservatives and sugars that may decrease some of their health-promoting properties.
- Although it often contains added vitamins and minerals that may be beneficial, oat milk also contains thickeners and emulsifiers that can affect digestive health and could alter the intestinal microbiome.
- In addition, although oats are naturally gluten-free, they are often processed in facilities that also process other grains that contain gluten such as wheat or barley, resulting in cross contamination.
- If you have celiac disease or gluten sensitivity, you should opt for certified gluten-free oatmeal or oatmeal to avoid cross contamination.
- Oat milk is also not naturally as nutrient dense as conventional milk. While an enriched variety is a good source of many of the vitamins and minerals found in milk and can be an adequate substitute for milk in terms of nutrition. Preparing your own oatmeal milk at home may prove more beneficial than buying it at a store.
Oatmeal Milk vs. Conventional Milk:
So how does oat milk compare to conventional milk and how does it compare to other popular milk substitutes, such as almond milk? When it comes to taste and texture, oat milk has a naturally sweet taste like almond milk and is thin, like skim milk. Like other nut milks, it is usually available in several different flavors, such as chocolate or coffee, although it is also possible to opt for varieties without sugar and without flavor. In terms of nutrition, oat milk contains more calories and carbohydrates than almond milk, but it also contains more protein and fiber. Like oat varieties, almond milk is often enriched with micronutrients, such as vitamin D and calcium. However, there are some minimal differences between the two: almond milk also contains vitamin E, for example, but is lower in riboflavin. Compared to normal cow’s milk, oat milk is slightly lower in calories, but contains almost twice as many carbohydrates. Cow’s milk is also high in protein and rich in many important vitamins and minerals. While many of the micronutrients in oat milk were added during processing, conventional milk is a natural source of many nutrients such as calcium, riboflavin and vitamin B12. In addition, oat milk is a bit more limited in its potential uses. While conventional milk and almond milk can be heated with moderate heat, oat milk becomes thicker and gelatinous when heated. For this reason, it may not be the ideal option to use instead of milk for recipes that require heat, such as baked goods or hot drinks.
What Should I Use it for?
Oat milk is delicious enough to consume for life. But it is believed that oat milk also stands out in several contexts. Due to its rich texture, it is beginning to become oat-based milk that is used as a choice to mix it with coffee. The heaviest consistency makes it perfect for latte coffee and adding it cold to any iced coffee will give it a creaminess that goes even beyond whole milk.
The Uses of Oat Milk:
And what more uses can oat milk have? Of course, this rich and delicious milk can perfectly fulfill other uses in:
Use in the Kitchen:
In the kitchen, oatmeal is eaten naturally or with other cereals soaked in it. In many recipes, you can also replace cow’s milk. Pancakes with oat milk are delicious!
Use in Cosmetics:
Oat milk is excellent for skin and hair, so you can use it as a fluidizer for creams and homemade masks. It is also advised to dilute it in your rinse water after a shampoo.