Everything you Need to Know About Oat Milk
Oat milk, as its name suggests, is a product derived from oats, which means that it’s completely vegetable-based. This milk is the preferred choice for many people and it’s not always for the same reason.
Many people choose this milk because they’re lactose intolerant, but there are people who choose it to complement a vegan diet or for its beneficial properties.
You can drink oat milk hot or cold, and add it to tea and coffee. You can also use it to make creams, smoothies, and desserts.
Homemade oat milk
To prepare oat milk, you will need six tablespoons of rolled oats, which is the equivalent of about three ounces. You’ll also need four cups of water.
Once you have the ingredients ready, you can start with the preparation:
- Firstly, place the oatmeal in a pitcher. Add the water to it and mix well until you have a white liquid.
- Secondly, strain the mixture into another pitcher using a strainer. The strained liquid is your milk. The leftover oats can be used to prepare a dessert.
- Finally, you can add honey, brown sugar, or stevia for a little sweetness. If you don’t like the end result, just add more oats to improve its consistency, or more water for a milder beverage.
Why choose oat milk?
This milk is easier to digest than cow’s milk. It’s also high in vitamin B, which helps to protect and regulate the central nervous system.
Additionally, it offers a large amount of fiber, which helps to reduce constipation. Other benefits include:
- Purifies the body: by eliminating toxins and reducing abdominal swelling.
- Prevents aging. Its antioxidants serve to protect us from harmful free radicals (which speed up premature aging). Furthermore, the essential amino acids supplied by this drink, help keep our cells healthier for a longer period of time.
- Helps to fight constipation: by regulating gut flora, thanks to its composition of vegetable fiber.
- Regulates sugar levels. Oats have the great ability to control glucose, so it’s beneficial for people with diabetes.
- Reduces cholesterol: by offering a good dose of omega 3. This enables oat milk to reduce bad cholesterol (LDL) and triglycerides, while increasing good cholesterol. Moreover, consuming this drink could improve cardiovascular health by preventing the accumulation of fat in artery walls.
More benefits of consuming oat milk
- Prevents poor digestion. Oat milk has substances that the stomach can easily digest, so it doesn’t create any feelings of “heaviness”.
- Protects the nervous system. This drink contains a large amount of vitamin B, which helps to promote a feeling of calm. Because of this, people who suffer from stress, anxiety, or other imbalances can benefit from consuming it.
- It helps to maintain healthy muscles and bones. This vegetable-based drink has many proteins that help strengthen muscles. If you also exercise, oat milk can prevent cramps. If you spend all day sitting at a desk, it can help to reduce rigidity in the joints. Moreover, it supplies potassium, zinc, and magnesium, which are important nutrients for bone formation and strength.
- Aids in weight loss. Oatmeal can help to regulate appetite, thanks to its satiating properties. This will keep you from binge eating or consuming unhealthy foods. Additionally, it reduces fluid retention, and since it doesn’t have any fat, it’s even better than skimmed milk.
- Prevents thyroid problems. Oat milk supplies iodine, which is necessary if you suffer from hypothyroidism.
All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.
- FEN, & de la Nutrición, F. F. E. (n.d.-b). Datos actuales sobre las propiedades nutricionales de la avena. FEN. Fundación Española de la Nutrición. Retrieved December 21, 2022, from https://www.fen.org.es/storage/app/media/PUBLICACIONES%202017/INFORME%20AVENA_FEN_v2_2017__AvenaFEN2017_ok%201.pdf
- Wang, X., Ye, A., Dave, A., & Singh, H. (2022). Structural changes in oat milk and an oat milk‒bovine skim milk blend during dynamic in vitro gastric digestion. Food Hydrocolloids, 124(107311), 107311. https://doi.org/10.1016/j.foodhyd.2021.107311