- Gluten may be present in some oat milks, rendering them unsuitable for gluten-free diets.
- More sugar and preservatives may be present. This is done to extend the shelf life of the milk and improve its flavor.
How to make oat milk
You may have had McQueens oat milk before, but have you ever attempted to make it yourself? It’s easy to make your own oat milk, and it only requires one ingredient.
To produce your own oat milk, all you need is 100 grams of porridge oats. It’s easier than you think to make your own oat milk. You can control exactly what goes into it if you make it yourself.
- Fill a bowl halfway with water from the tap and add the porridge oats. Allow the bowl to sit for 4 hours or overnight after covering it with a tea towel. Do not store it in the refrigerator.
- After allowing the oats to soak overnight or for 4 hours, strain the mixture through a strainer, allowing the water to drain. Rinse the oats for a few seconds under the tap.
- Combine the oats, 750ml cold water, and 1/2 teaspoon sea salt in a blender or food processor. Blend until the mixture is perfectly smooth, with no visible oats. The creamier your homemade oat milk is, the more you combine it.
- Place the sieve over a basin or jug and let the liquid to drain. Allow for 1 hour of straining time.
- Take the sides of the cloth together and squeeze tightly to remove the oat milk once the majority of the mixture has been drained.
- You can now bottle it and keep it in the fridge until you’re ready to drink it. If the oat milk is too thick for you, add 50ml of cool water until it reaches the desired consistency.
Oat Milk vs Cow’s milk?
If you’re lactose intolerant and looking for a dairy-free, gluten-free milk substitute, oat milk is the way to go. The contents in both are dramatically different, with oat milk containing significantly less calcium than cow’s milk. Although certain oat milks contain calcium, it is recommended to get calcium from cow’s milk. Vitamin D and B12 levels are higher in oat milk. This isn’t to suggest that cow’s milk doesn’t include these essential vitamins; but, if vitamins are vital to you, we recommend choosing cow’s milk.
Oat Milk Calories
You might be shocked to learn that oat milk has a low calorie count. Although the number of calories in oat milk varies depending on the brand, the average number of calories in oat milk is around 130. With 39 calories, this is the least calorie-dense of our Oatly barista-style oat milk. Oatly full milk has 160 calories per 100ml, semi-skimmed milk has 46 calories per 100ml, and skimmed milk has 37 calories per 100ml.
Some people can’t or won’t drink cow’s milk because they don’t enjoy the flavor. Of course, oat milk is preferable. However, if you want to get all of the beneficial nutrients from cow’s milk, this is the way to go.
Which is the best milk alternative?
There is no clear winner because almond and oat milk both have their own set of advantages. Oat milk is also thought to have more calories than almond milk. Lactose-intolerant people will benefit from oat milk. It has 120 calories per serving against 60 calories in almond milk, so it may be the better choice if you’re looking to save calories.
Almond Milk vs Oat Milk The verdict
Both of these plant-based milks have numerous advantages. There are a range of options available depending on what you’re searching for in a plant-based milk. Whichever alternative milk products you choose, we’re confident you’ll enjoy them. Oat milk is one of the best tasting oat milks and is ideal for lactose intolerant individuals. Because of its creamy and nutty flavor, almond milk is ideal for cereal. The dispute between almond milk and oat milk has no clear winner; each have their advantages, and it comes down to personal preference.
Is oat milk better for weight reduction than almond milk?
Almonds are significantly higher in monounsaturated fats, which are incredibly excellent for brain health, as compared to oats. Almond milk isn’t going to be a powerhouse supply, according to Harris-Pincus, but every little bit helps.
Almond milk is lower in calories than oat milk
According to Harris-Pincus, almond milk is a superior alternative milk choice than oat milk for those who are actively trying to lose weight. A cup of unsweetened Silk oat milk, for example, has 60 calories, while a cup of unsweetened Silk almond milk has 30 calories.
Is oat milk beneficial to weight loss?
Are you on a strict diet and want to know if oat milk is a good weight-loss option? There are numerous factors to consider when it comes to reducing weight, from remaining fit through exercise to eating healthily and following diet plans.
To impart nutrients and improve taste, replacing dairy milk with plant-based oat milk is a terrific alternative beverage option. Learn about the dairy-free weight-loss benefits of oat milk.
Is oat milk beneficial to weight loss? Because it is a low fat, low sugar, and low calorie beverage, oat milk is beneficial for weight loss. Consume in moderation and avoid sweetened kinds, which add unneeded sugar and calories to your diet.
To be fit and healthy, one must consume a well-balanced diet rich in macro- and micronutrients. Milk is one of the most important components of a well-balanced diet, however cow’s milk is high in lipids.
As a result, oat milk is an excellent dairy-free milk substitute. In addition, several health professionals recommend oat milk for weight loss.
It is dairy-free and suitable for those who do not consume dairy products. Continue reading to get the answers to some of the most often asked questions regarding oat milk and how it can help you lose weight.
Is oat milk high in fat?
Mina claims that unsweetened oat milk is better for weight loss than whole milk: “Unsweetened oat milk contains roughly half the calories of whole cow’s milk, less than a fourth of the fat content, and fewer sugars.”
Which milk is the most effective for weight loss?
For most people, cow’s milk is the ideal option because it provides a good source of protein and calcium.
Switch to reduced-fat or skim milk if you’re attempting to lose weight.
Lactose intolerant people should choose lactose-free milk.
Soy milk is recommended for those who have a cow’s milk protein allergy or who eat a vegan or plant-based diet because it contains the majority of the nutrients found in cow’s milk.
Calcium and vitamin D are essential in all types of milk, so pick calcium- and vitamin D-fortified versions whenever possible.
Why Lite n’ Easy?
Ashleigh Jones is a Registered Dietitian with over 10 years of experience in hospitals, corporate health, private practice, and the food sector. She is a published researcher who has worked in a variety of fields, including genetics, multiple sclerosis, and sports nutrition. Ashleigh is an expert in endocrine problems, having a special focus in weight loss, pituitary and thyroid disorders, and diabetes management. Ashleigh is passionate about encouraging healthy habits, particularly among busy people, and she provides simple and long-term nutrition solutions.
What are some of the drawbacks of oat milk?
- Sugary: Commercially produced oat milk contains a lot of sugar, especially if it’s sweetened or flavored. That’s why it’s best to buy unsweetened options wherever possible to keep the quantity of sugar in your diet under control.
- Not as nutrient-dense as commercial oat milk: Homemade oat milk is not fortified and has less nutrients. The nutritional content of nutritionally dense whole grain oats is lost when the pulp is strained from the drink.
- Not a good substitute: While oatmeal is beneficial for babies, oat milk should not be used as a nutritional substitute for breastmilk or formula. This is not a viable milk substitute for babies since it lacks the nutritious source of full nutrition needed for growth and development.
- A lot of carbs and calories: Commercially produced oat milk can include up to 130 calories and 25 grams of carbs. So, if you’re trying to stick to a low-calorie diet, this beverage isn’t for you.
Is oat milk fattier than regular milk?
Oat milk offers more fiber (approximately 2 grams per cup) and protein than other nondairy choices like almond and rice milk (3 grams). However, it is heavier in calories (120 per cup) and carbohydrates (16 grams). Almond milk may be a better choice if you prefer a lower-carb milk alternative.
Oat milk has about half the protein content of cow’s milk. The proteins in it, like those in other plant-based milk substitutes, are insufficient. That means it lacks some of the important amino acids your body requires, unlike dairy milk.
Oat milk, like many other store-bought plant milks, is frequently fortified with vitamin D and calcium to aid bone health. Most brands also include riboflavin and vitamin A. The only nutrient found naturally in oat milk is iron. Calcium, vitamin D, riboflavin, and vitamin A are all found in cow’s milk. It does, however, include potassium, phosphorus, vitamin B12, and niacin, unlike oat milk.
Of course, you won’t get these extra nutrients if you produce your own oat milk.
Is oat milk causing you to bloat?
It isn’t all bad news, either. The health advantages of oats are numerous, and if your body is capable of processing the entire grain, the superfood will undoubtedly have an impact.
Oats are also recommended for weight loss since their high fiber content prolongs the feeling of fullness for a longer amount of time. It may take some time to acclimatize by starting with tiny amounts of oats, but if you can get your body adjusted to the fiber content, the advantages may exceed the drawbacks.
Does oat milk make you break out?
Oat milk might irritate your skin and cause breakouts. Oat milk has 20 grams of carbohydrates per cup, which can lead to insulin surges and hormonal acne.
Additionally, due to the manufacturing, oat milk may contain tiny quantities of gluten. Gluten sensitivity can develop into an issue, resulting in skin inflammation.
Due to its high carbohydrate content, oat milk might cause hormonal acne. These carbs are natural plant-based carbs, and sweetened brands have additional sugar as well.
Furthermore, the majority of commercial oat milks contain trace amounts of gluten, which can cause skin breakouts in persons with gluten sensitivity.
Does oat milk cause gas?
Yes, oat milk might induce gas if your stomach is unsettled. This is due to the oat milk’s fiber and sugar being broken down.
The big intestine transports oat milk. Burping, gas, stomach ache, and flatulence are all symptoms of oat milk that does not break down easily.
Furthermore, combining it with other components such as cereals or toppings produces gas. Oat milk contains whole grain carbohydrates and beta-glucan soluble fiber, which can cause stomach distress by slowing digestion.
Can oat milk upset your stomach?
Because the fiber and sugar in oat milk break down in your stomach and digestive tract, it can upset your stomach. The inclusion of soluble fiber in oat milk delays the digestion process when it enters your body.
Stomach upset caused by oat milk is similar to that caused by gas. Beta-glucan, a type of soluble fiber found in oat milk, can cause stomach distress.
This is a carbohydrate found in whole grains that absorbs excess water and changes into a gel-like substance. It delays digestion, which can cause stomach cramps, bloating, and gas.
Oat allergy can also cause stomach problems, therefore it’s important to be aware of it. However, oat allergies affect a small percentage of the population.
Can oat milk cause constipation?
Oat milk has fiber, which helps to treat IBS and constipation. Oat milk does not promote constipation since it contains dietary fiber that minimizes straining and constipation.
Oat milk contains soluble fiber, which aids in constipation relief in persistently constipated patients. Oat milk can help reduce constipation symptoms, but it should be used in moderation because too much of it might cause other adverse effects.
Why does oat milk make you bloated?
Because oat milk contains soluble fiber in the beta-glucan form, it might cause bloating. This soluble fiber can cause stomach distress, gas in the intestines, and bloating.
Beta-glucan is a carbohydrate present in whole grains, and the soluble fiber it contains offers a number of health benefits. They can, however, slow down your digestion by absorbing additional water, which can result in bloating, flatulence, gas, and an upset stomach.
Does oat milk make you poop?
Because of the fiber content, oat milk can help to reduce straining and constipation. As a result, you’ll be able to poop and pass feces more easily.
Fiber in oat milk relieves IBS and constipation by reducing constipation and causing you to defecate. It’s also been shown to lower the risk of dying from colorectal cancer.
Oat Milk Diarrhea
If you choose natural oat milk with no added sugar, the odds of getting oat milk diarrhea are slim. When paired with the high fiber content, commercial oat milk with a lot of added sugar can be unhealthy and cause diarrhea.
Brands of sweetened oat milk mix extra sugar with a higher fiber content. If your body isn’t used to processing the combo, you may experience diarrhea the first few times until your digestion adjusts to the higher levels.
Gluten-free oat milk isn’t available in all varieties. Oat milk can cause stomach distress and diarrhea in gluten-intolerant people.
Before you buy oat milk, check sure it’s gluten-free and free of artificial sweeteners by reading the label. Oat milk is difficult to digest for gluten-sensitive and celiac disease sufferers, and even a small amount of wheat can cause stomach distress and diarrhea.
Is it possible to gain weight by drinking almond milk?
Sweetened almond milk provides certain health benefits, but there are a few things to remember:
Protein content is low. The protein content of sweetened almond milk is lower than that of soy milk or cow’s milk. Each 8-ounce serving contains 1 gram of protein. If you switch to almond milk, be sure you’re receiving adequate protein from other sources.
Calorie content is higher. Sweetened almond milk is higher in sugar and calories than unsweetened almond milk. Drinking too much sweetened almond milk (or other sweetened beverage) can make you gain weight.
Not suited for children under the age of three. Protein levels in sweetened almond milk are minimal. It is not suggested for babies under the age of one year.
Almond milk that has not been sweetened is healthier than almond milk that has been sweetened. Enjoy sweetened almond milk in moderation if you desire it.
Is oat milk healthier than skim milk?
“Think about what’s most important to you, your diet, and your overall health and wellness objectives when deciding which type of dairy or non-dairy milk is best for you,” says Dr. Michelle Pearlman, a board-certified gastroenterologist with the University of Miami Health System.
- What about dietary constraints such as veganism or intolerance/allergy to soy, nuts, or dairy?
Let’s not forget about personal preferences when it comes to food. You and your family may favor one type of milk over the others in terms of flavor and texture.
Oat milk, like cow’s milk and other dairy-free alternatives, comes in a variety of flavors. Original/plain, unsweetened (no extra sugar), flavored (such vanilla and chocolate, which can have added sugar), organic, and barista blend are all options (made creamier to froth and foam). The ingredients in plant/nut milk vary depending on the type and brand. As a result, calorie, carbohydrate, sugar, fat, vitamin, and mineral content varies slightly between products.
Non-Fat Dairy (Skim) Milk Vs. Unsweetened Oat Milk
Let’s pretend you’re deciding between skim milk (cow’s milk) and simple, sugar-free oat milk.
Dairy milk includes about 90 calories and 12 grams of carbohydrates from naturally existing sugars in a one-cup drink (no added sugars). If you want to consume fewer calories and sugar, unsweetened oat milk is a better choice because one serving contains 60 calories and 0 grams of sugar.
Fat-free dairy milk, on the other hand, comes out on top with 8 grams of protein, whereas oat milk has 3 grams of fat and only 1 gram of protein.
When it comes to calcium, these two solutions are head and shoulders above the rest. Oat milk contains 35% of the daily required amount, while skim milk contains 25%. Both varieties of milk provide 15% of your daily Vitamin D requirements.
Whole Dairy Milk Vs. Whole Oat Milk
Perhaps you’ve never liked skim milk and your family has consumed whole milk for generations. Should you switch to full-fat, unprocessed oat milk?
A one-cup portion of whole dairy milk contains about 150 calories, whereas full-fat oat milk has 160 caloriesa small difference. 12 grams of carbs and 11 grams of naturally occurring sugars are also found in whole milk (no added sugars). With 15 grams of carbs and 7 grams of added sugars, oat milk isn’t the greatest pick in this head-to-head competition. If you’re worried about your sugar intake, keep in mind that added sugars can raise your blood sugar, cause you to gain weight if you don’t burn it off with exercise, and make you hungry.
If reducing your fat consumption is more important to you, you should consume both alternatives in moderation. Plain oat milk has slightly more fat than whole dairy milk, at 8 grams (9 grams). In this situation, the dairy choice includes higher protein (8 grams per serving), but oat milk has only 3 grams.
These two options are strong challengers when it comes to calcium and Vitamin D. Full-fat oat milk contains 25% of the daily necessary calcium intake, while whole milk contains 30%. Cow’s milk has 15% of your daily Vitamin D requirements, although oat milk contains slightly more of this vital vitamin (20 percent ).
Other milk alternatives
“There are many dairy-free milk options beyond oat if you’re vegan, prefer to forgo dairy, or simply want to change to a more plant-based diet,” Dr. Pearlman noted. Soy, almond, coconut, rice, cashew, pea protein, and hemp milk are among them. “Examine the same set of factors to determine which is the greatest option for you and your family. Consider which nutritional values are important to you, as well as your personal nutrition objectives, food intolerances, and taste preferences.”
Are you interested in making your own non-dairy milk? It’s fairly simple. Many simple instructions can be found online that explain how to properly soak oats or almonds in water overnight. After that, puree it, drain it, and refrigerate it. In cereal, coffee, and smoothies, this beverage is free of additives and preservatives.