- 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.
What makes oat milk superior to almond milk?
Both oat and almond milk include naturally occurring sugars, although oat milk has a higher concentration. Oat milk, according to Parker, can raise blood glucose levels more than almond milk. Fiber. Almonds are a good source of fiber when eaten as whole meals.
Which nut milk is the most nutritious?
There are several ways to assess the nutritional value of foods, and each of the nut milks listed above meets distinct nutrient requirements.
Almond milk and cashew milk, on the other hand, have the best overall nutritional profile.
One cup of each delivers approximately 25 to 50 percent of your daily calcium and 25 percent of your daily vitamin D in an extraordinarily low-calorie package. Both are high in vitamin E, with cashew milk providing 50% of the recommended intake and almond milk providing 20%.
Despite the fact that both cashew and almond milk are low in protein, many health experts believe that Americans consume enough of this macro in their diet. So, for the most part, cutting back on protein in nut milk shouldn’t be an issue.
Another nut milk, on the other hand, might be preferable for you if you have special dietary needs, such as more protein or higher-than-average calories.
And, sadly, if you’re allergic to peanuts or tree nuts, you’ll have to avoid all nut milks. Instead, use soy, coconut, or hemp milk.
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.
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 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 appropriate substitute for persons who require a cow’s milk substitute, such as newborns 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.
Is oat milk a better alternative to conventional milk?
Oat milk, which joins other non-dairy milk alternatives such as almond, coconut, and soy, is the newest addition to the non-dairy milk alternative world, and it’s a popular choice when served as an oat milk latte. While the consistency of oat milk is more similar to that of actual dairy milk, it’s vital to remember that the two are not interchangeable, especially when it comes to nutrition.
The nutritional profile is one of the most significant distinctions between oat milk and dairy milk nutrition. Oat milk has fewer nutrients than dairy milk, and the nutrients it does have are mostly fortified. That is, they are introduced during the manufacturing process rather than occuring naturally.
Each 8-ounce glass of dairy milk has thirteen necessary elements (protein, calcium, vitamin D, vitamin A, phosphorus, vitamin B 12, riboflavin, pantothenic acid, niacin, zinc, iodine, selenium, and potassium), but a glass of original oat milk contains only five (calcium, vitamin D, vitamin A, riboflavin and iron). All of the nutrients in oat milk are fortified, with the exception of iron. While vitamin A and D are added to dairy milk, the rest of the nutrients are found naturally, making it a nutrient-dense option.
Dairy milk offers nearly twice the protein of oat milk, in addition to delivering more nutrients overall. Protein is an important factor to consider when selecting foods and beverages since it aids in the development of lean muscle, and having enough at each meal can make you feel full and pleased. Every 8-ounce glass of dairy milk contains 8 grams of protein, whereas the same amount of oat milk normally contains 4 grams (though the protein content of oat milk varies by brand, so check the label). Dairy milk is also a good source of complete, high-quality protein, which means that each glass provides a complete spectrum of necessary amino acids. The majority of plant-based protein sources, such as oats, are incomplete proteins that lack some of the critical amino acids our bodies require.
Real dairy milk also has a short ingredient listjust milk, vitamin A, and vitamin Dso you always know what you’re getting. The minerals and additives in oat milk might vary a lot from one brand to the next. Because fortification of non-dairy milk substitutes is not controlled by the federal government, certain brands may fortify more than others. Some oat milk variations feature more than 10 ingredients, including stabilizers and emulsifiers such gellan gum, locust bean gum, and sunflower lecithin. To make an informed decision, it’s critical to study and compare nutrition labels and ingredient lists.
The carbohydrate content of oat milk and dairy milk is also different. Oat milk can include up to 24 grams of carbs per serving, compared to 12 grams in dairy milk. Sugar is also added to some oat milk variants. The American Dietary Guidelines encourage limiting additional sugar in your diet, and the good news for milk aficionados is that typical white dairy milk contains no added sugar. Lactose, a naturally occurring sugar, is found in white milk.
Here’s how 8 ounces of low-fat (1%) milk compares to a regular oat milk in terms of nutrition:
- Calcium (30%), vitamin D (30%), phosphorus (25%), riboflavin (25%), vitamin B12 (20%), protein (16%), vitamin A (ten percent)*, potassium (ten percent), niacin (ten percent)**
- Calcium (35%)*, vitamin D (25%)*, riboflavin (30%)*, vitamin A (10%)*, iron (10%) (10 percent )
- Water, oats, oat bran, tricalcium phosphate, sea salt, gellan gum, vitamin D, riboflavin, and vitamin A are among the ingredients.
- Nutrients denote foods that supply 10% or more of the Daily Value of listed nutrients. As nutrient fortification varies, nutrients will vary by brand, flavor, and fat content.
- Ingredients may differ depending on the brand, flavor, and fat content of the product.
Dairy milk is also a more economical option than oat milk, which costs around $0.86 per glass, and other non-dairy milk options, costing about a quarter each glass, making it a simple way to get more nutritional bang for your budget.
Real dairy milk is one of the first farm-to-table foods, and it’s nutrient-dense, healthy, and little processed. B vitamins for energy, high-quality protein for lean muscle, vitamin A for a strong immune system, and other bone-building elements such as calcium and vitamin D are all included. Few non-dairy milk substitutes can match its comprehensive nutritional profile.
Dairy milk also has a number of health benefits that have been shown through decades of research. According to ChooseMyPlate.gov, “intake of dairy products is also connected with a reduced risk of cardiovascular disease and type 2 diabetes, as well as lower blood pressure in adults.” On the other hand, the nutritional impact of non-dairy substitutes has not been properly investigated.
So, the next time you’re ordering a latte or picking up anything at the store, keep in mind that non-dairy milk substitutes don’t have the same nutritional value, functioning, or flavor as real dairy milk. Understanding your options and the distinctions between them might assist you in deciding which beverage is best for you and your family.
You can freeze milk in small containers (or an ice cube tray) before it expires if you want to keep it for later. You’ll see that the milk (and oat milk) separates, which is quite normal. Allow it to thaw in the refrigerator until you’re ready to use it. Give it a good shake and it’ll be ready to drink or use in your favorite recipes in no time. If you’re short on time in the morning, those frozen milk cubes can be used in a variety of ways, including cold-brew iced coffee and smoothie recipes.
- Agricultural Research Service, United States Department of Agriculture. 2015. 1 April 2018 release of the National Nutrient Database for Standard Reference. USDA #45237486; ORGANIC OAT BEVERAGE, UPC: 052603065702. USDA #01082; Milk, lowfat, fluid 1 percent milkfat, with added vitamin A and D; USDA #45237486; ORGANIC OAT BEVERAGE, UPC: 052603065702.
- IRI calendar year 2018 sales data, as well as average online grocery costs for the top markets.
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.
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 it true that oat milk makes you poop?
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.