Move over almond milk, there’s a new non-dairy milk in town – oat milk.
But what makes this trendy milk alternative so special?
One word: beta glucan.
This soluble fiber found in oats has been linked to heart health benefits, including reducing cholesterol levels. But does oat milk actually contain beta glucan? And is it a good source of this beneficial fiber?
In this article, we’ll dive into the science behind beta glucan and oat milk, and explore whether or not this popular milk alternative is worth adding to your diet.
Does Oat Milk Contain Beta Glucan?
Yes, oat milk does contain beta glucan. In fact, it’s one of the main reasons why oat milk has gained popularity as a healthy milk alternative.
Beta glucan is a type of soluble fiber that forms a gel-like substance in your gut. This gel can bind to cholesterol and reduce its absorption, which may help lower blood cholesterol levels, especially LDL (bad) cholesterol that has been linked to heart disease.
Oats are one of the best sources of beta glucan, and oat milk is made by soaking and blending rolled or steel-cut oats. The blended oats are then strained through a cheesecloth, leaving any solids behind. While some of the oat flavor remains, it’s not overpowering and can be a pleasant addition to coffee, smoothies, or cereal.
One cup (240 mL) of oat milk may provide up to 1.2 grams of beta glucan, which is a decent amount considering the recommended daily intake is 3 grams per day. However, it’s important to note that the amount of beta glucan found in oat milk may not be enough to significantly impact cholesterol levels on its own.
What Is Beta Glucan And Why Is It Important?
Beta glucan is a type of soluble fiber that is found in certain foods, including oats and barley. When consumed, beta glucan forms a gel-like substance in your gut that can bind to cholesterol and reduce its absorption. This can help lower blood cholesterol levels, especially LDL (bad) cholesterol that has been linked to heart disease.
Research has shown that beta glucan may also have other health benefits, such as improving insulin resistance, reducing hypertension, and aiding in weight loss. Additionally, beta glucan has been found to have prebiotic effects, which means it can promote the growth of beneficial gut bacteria.
One of the best sources of beta glucan is oats, which is why oat milk has become a popular milk alternative for those looking to improve their heart health. While the amount of beta glucan found in oat milk may not be enough to significantly impact cholesterol levels on its own, it can still provide a decent amount of this beneficial fiber as part of a balanced diet.
It’s important to note that not all beta glucans are created equal. The beta glucan found in oats and barley has been shown to have the most significant health benefits compared to other sources. Additionally, the amount of beta glucan present in a food can vary depending on factors such as processing and cooking methods.
The Benefits Of Beta Glucan For Heart Health
Beta glucan has been extensively studied for its potential benefits in reducing the risk of heart disease. Several clinical studies have demonstrated that increasing intake of viscous soluble fibers like beta glucan can effectively reduce LDL (bad) and total cholesterol levels. This is important because reducing blood cholesterol levels can lower the risk of coronary heart disease, the leading cause of mortality worldwide.
Beta glucan works by forming a gel-like substance in the gut that binds to cholesterol and prevents its absorption. This can lead to a reduction in non-HDL (bad) cholesterol levels, which is a major risk factor for heart disease. In fact, the US FDA allows products containing at least 750 mg of beta glucan to have a health claim stating that they may reduce the risk of heart disease.
Additionally, the physicochemical properties of beta glucans can impact their efficacy in lowering cholesterol. Oat beta glucans with high molecular weight and solubility used at high concentrations are thought to be more viscous in the small intestine. This increased viscosity may reduce reabsorption of bile acids and increase the synthesis of new bile acids from cholesterol, thus reducing circulating LDL concentrations.
How Much Beta Glucan Is In Oat Milk?
A 250ml glass of oat milk typically contains about 1 gram of beta glucan, while a bowl of porridge made with 40g of oats contains 2 grams. This means that consuming oat milk can contribute to your daily intake of beta glucan, but it may not be enough to provide the full cholesterol-lowering benefits on its own. It’s important to consume a balanced diet that includes other sources of beta glucan, such as rolled oats, oat bran, and barley. Nonetheless, adding oat milk to your diet can be a delicious and healthy way to boost your fiber intake and enjoy the benefits of beta glucan.
Other Sources Of Beta Glucan
While oats are a great source of beta glucan, they are not the only food that contains this heart-healthy fiber. Barley, shiitake and reishi mushrooms, seaweed, and algae are also good sources of beta glucan.
For example, one cup of cooked pearled barley contains 2.5 grams of beta glucan, which is more than a cup of cooked oatmeal. Additionally, wheat and rye also contain some beta glucan, although they are not as rich in the fiber as oats or barley.
It’s important to note that while these foods do contain beta glucan, the amount may vary depending on the type and preparation method. It’s also worth mentioning that getting enough beta glucan from food alone may be challenging for some people, which is why supplements may be an option for those who need to increase their intake.
Is Oat Milk A Good Source Of Beta Glucan?
Yes, oat milk is a good source of beta glucan. Beta glucan is a type of soluble fiber that has been linked to heart health benefits, including reducing cholesterol levels. Oats are one of the best sources of beta glucan, and oat milk is made from soaking and blending rolled or steel-cut oats.
One cup (240 mL) of oat milk may provide up to 1.2 grams of beta glucan, which is a decent amount considering the recommended daily intake is 3 grams per day. While this may not be enough to significantly impact cholesterol levels on its own, increasing your beta glucan intake can certainly be beneficial.
Studies have shown that consuming 3 cups (750 mL) of oat milk daily for 5 weeks reduced total and LDL cholesterol by 3% and 5%, respectively. Additionally, a review of 58 studies demonstrated that getting an average of 3.5 grams of beta glucan daily for 5-6 weeks reduced LDL cholesterol and apolipoprotein B by 4% and 2%, respectively.
It’s important to note that there are other dietary sources of beta glucan, including rolled oats, oat bran, and barley. However, if you’re looking for a convenient and tasty way to increase your beta glucan intake, oat milk can be a great option.
