- 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 it preferable to drink almond milk or oat milk for weight loss?
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.
Which milk is the most nutritious?
Hemp milk is prepared from crushed, soaked hemp seeds that are free of the psychotropic ingredient found in Cannabis sativa plants.
Protein and omega-3 and omega-6 unsaturated fats are abundant in the seeds. As a result, hemp milk has a somewhat higher concentration of these nutrients than other plant milks.
Although hemp milk is almost carb-free, some brands include sweets, which raise the carb count. Make sure to read the ingredient label and get hemp or any other plant milk that hasn’t been sweetened.
On the ingredient label, sugar may be described as brown rice syrup, evaporated cane juice, or cane sugar.
The seeds of the Cannabis sativa plant are used to make hemp milk. While the drink isn’t psychotropic, it does include more healthful fats and protein than other plant milks.
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 less fattening than cow’s milk?
“A cup of cow’s milk contains 8 grams of protein, which is around 60% of the recommended dietary requirement (RDA) for toddlers and 40% of the RDA for children. Furthermore, the quality of cow’s milk proteins is excellent, with 20% whey and 80% casein containing all nine essential amino acids.
“Other elements found in cow’s milk include calcium, iodine, and a variety of vitamins,” she says.
Protein and calcium
APD Tania Ferraretto states, “Oat milk has a lower protein content than cow’s milk. Although some manufacturers boost their oat milk, oat milk is naturally low in calcium.”
This isn’t an issue if you eat dairy or add other appropriate sources of protein and calcium in your diet on a daily basis. However, oat milk is not a nutritionally adequate substitute for people who require a cow’s milk substitute, such as infants and children who are allergic to cow’s milk.
Catherine Saxelby, a certified nutritionist with Foodwatch (who refers to plant-based milk as’mylk,’ with a ‘y,’ to distinguish it from mammalian milk from cows, goats, and other animals), believes it should be named oat water rather than oat milk because it contains only about 10% oats on average.
“It’s definitely not for any calcium-required teens in your household unless it’s fortified,” she says.
Oat milk contains less fat and saturated fat than cow’s milk, which may be a selling feature for people trying to cut down on their fat intake.
However, it’s one of the main reasons why oat milk or even reduced-fat cow’s milk and other plant-based milk replacements isn’t acceptable as a primary milk drink for young children, who require fat to assist fulfill their energy needs for proper development.
Oat milk nutritionally outperforms cow’s milk in terms of fiber content, and oats are well-known for being an excellent source of heart-healthy soluble fiber beta-glucan. Is it, then, genuinely a benefit?
It is unquestionably helpful to increase your beta-glucan consumption. According to Dynan, a five-week research in men indicated that consuming around three cups of oat milk daily lowered total blood cholesterol by 3% and “bad” LDL cholesterol by 5%. Another study found that eating 3g of oat beta-glucans per day reduced “bad” LDL blood cholesterol by 57% on average.
“Beta-glucan may also aid in increasing feelings of fullness and lowering blood sugar levels following a meal,” she adds.
“Some oat milks do provide beta-glucan, a fiber that can help lower blood cholesterol and glucose levels,” explains Ferraretto.
“However, rolled oats, oat bran, and barley are other dietary sources of beta-glucan,” she says.
Saxelby concurs. “If you’re looking for beta-glucan, you’re better off eating more rolled oats porridge for breakfast, for example or baking with oats or oat bran.”
We found no additional sugar in any of the commercial oat milks we tested (although you can get flavoured varieties that do). However, some people may find oat milk appetizing since it is a naturally sweet drink with up to double the carbs of cow’s milk.
“It has a subtle, semi-sweet flavor that works well as a substitute for low-fat or skim milk,” Saxelby notes.
Choosing oat milk
These are our top recommendations for using oat milk as a substitute for cow’s milk, rather than merely as a pleasant beverage.
- It’s not a good substitute for cow’s milk for youngsters under the age of five because it’s not as nutritious.
- Look for a calcium-fortified product. Look for products with 120mg calcium per 100mL (the same amount as reduced-fat cow’s milk) on the nutrition information panel.
How nutritious is oat milk?
“Oat milk provides more vitamin D than cow’s milk, which has a variety of health benefits like encouraging healthy bone and dental health and boosting the immune system,” Mina explains. In addition, the plant-based beverage contains 50% vitamin B12, compared to 18% in cow’s milk.
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.
Is almond milk a good way to lose weight?
Almond milk is the most popular plant milk substitute, and it’s a no-brainer for vegans and lactose intolerant folks. According to Kristin Kirkpatrick, registered dietitian and manager of wellness nutrition services at Cleveland Clinic’s Wellness Institute, it also comes with a bonus. Almond milk has half the calories of cow’s milk, making it a smart choice for those attempting to reduce weight. It also has no cholesterol because it is not derived from animals.
Despite the fact that it can be used in place of cow’s milk in smoothies, oatmeal, and cereal, it is not a nutritional clone of milk.
“Almond milk, unlike dairy and soy milk, is naturally low in protein,” explains Alicia Romano, a registered dietitian at Tufts Medical Center’s Frances Stern Nutrition Center. While a glass of cow or soy milk contains 8 grams of protein, an almond milk glass contains only one gram. That may sound unusual, given that almonds are small ovals of protein, with 6 grams per ounce. However, “The “milk” form is largely water, and the majority of the nutrient-dense almonds are squeezed out. Unless it’s fortified, you won’t get nearly as much calcium.
According to Dr. Julie Lemale, a researcher at Hpital Trousseau in France, almond milk isn’t for everyone. In a study published last year, she found that replacing milk with alternative milk beverages, such as almond milk, in infants under the age of one year could lead to nutritional shortages and growth issues.
Almond milk, on the other hand, is a safe bet if you’re not a baby. If you enjoy the non-sugary version, you may have discovered your ideal non-dairy cereal match.
Almond milk has only 1 gram of protein per cup (240 ml), compared to 8 and 7 grams in cow’s and soy milk, respectively (16, 17).
Protein is required for a variety of body processes, including muscular growth, skin and bone construction, and the generation of enzymes and hormones (18, 19, 20).
Beans, lentils, nuts, seeds, tofu, tempeh, and hemp seeds are among the high-protein dairy-free and plant-based foods.
If you don’t mind eating animal products, eggs, fish, poultry, and beef are all good sources of protein (21).
Unsuitable for infants
Cow’s or plant-based milks should not be given to children under the age of one year because they can inhibit iron absorption. Until 46 months of age, breastfeed or use infant formula exclusively until solid meals can be introduced (22).
Offer water as a nutritious beverage option in addition to breast milk or formula at 6 months of age. Cow’s milk can be given to your infant’s diet after the age of one (22).
Plant-based drinks, with the exception of soy milk, are inherently low in protein, fat, calories, and a variety of vitamins and minerals, including iron, vitamin D, and calcium. These nutrients are necessary for development and growth (23, 24).
Almond milk has only 39 calories per cup, 3 grams of fat, and 1 gram of protein (240 ml). This is insufficient for a developing infant (5, 24).
Continue to breastfeed or see your doctor for the best nondairy formula if you don’t want your kid to swallow cow’s milk (23).
May contain additives
Sugar, salt, gums, tastes, and lecithin and carrageenan can all be included in processed almond milk (types of emulsifiers).
Texture and consistency are achieved by the use of emulsifiers and gums. Unless ingested in really large quantities, they are harmless (25).
Despite this, a test-tube study indicated that carrageenan, which is often used as an emulsifier in almond milk and is generally considered harmless, may disturb intestinal health. Before any judgments can be drawn, however, further thorough research is required (26).
Despite these issues, many companies avoid using this ingredient entirely.
Furthermore, many flavored and sweetened almond milks include a lot of sugar. Sugar consumption can lead to weight gain, tooth problems, and other chronic illnesses (13, 14, 27).
Almond milk is low in protein, lipids, and nutrients necessary for an infant’s growth and development. Furthermore, many processed kinds contain sugar, salt, flavors, gums, and carrageenan, among other things.
Is oat milk causing you to gain weight?
Oat milk has roughly 130 calories in a one-cup drink. This isn’t much, especially when you consider how many nutrients, minerals, and vitamins are in it.
As a result, it’s low in fat and can even help you get a healthy dose of critical nutrients that promote excellent health.
Oat milk is high in nutrients that maintain your digestive system healthy and effective, reducing weight gain, in addition to being low in calories. So, despite the calories, it’s even less fattening than you may assume.
Is oat milk causing me to gain weight?
- Each cup provides a variety of vitamins and minerals, including vitamins A, B12, D, iron, and fiber and protein, as well as key macronutrients.
- Oat milk easily outperforms other non-dairy alternatives such as nut milk and coconut milk, while soy milk does outperform oat milk in terms of protein content.
- Oat milk, believe it or not, offers greater bone-strengthening calcium and almost no fat in contrast to cow’s milk: only 2.5 grams per cup vs 8 grams in cow’s milk and zero cholesterol.
- If you’re attempting to lose weight, oat milk is a wonderful milk substitute because it’s low in calories (130 per cup), fat, and sugar but high in protein and fiber.
- It’s the perfect alternative for anyone who is lactose intolerant, allergic to nuts, or concerned about hormone use in dairy milk.