Discover the 8 shocking health benefits of consuming oat milk.
The health benefits of oat milk are causing curiosity in many people’s lives lately , but is it really effective?
Can you have a vanilla latte with this oat milk?
Sounds strange doesn’t it?
The creamy taste is preferred by consumers and the rich consistency, which pair perfectly with daily coffee concoctions, but is oat milk really good for people?
However, oatmeal has its own unique health benefits and in milk it is one of the most delicious options.
The following article will answer the questions.
What is oat milk?
Oat milk is obtained by soaking the oats in water for a time, after which it is mixed and filtered.
What remains is a white liquid, which is very nutritious by nature. Compared to conventional milk.
Thanks to its growing popularity, oat milk is now available in many grocery stores and health food markets.
Not only are food manufacturers making it easier than ever to enjoy this type of milk.
The nutrients in oat milk are relatively low in calories, but it contains protein and is generally enriched with vitamins and minerals such as calcium, riboflavin, and vitamin D.
Commercial varieties may also contain added ingredients that are used to extend shelf life and enhance flavor.
Keep in mind that homemade oat milk nutrition can vary slightly and may be lower in many of the micronutrients added by food manufacturers.
This milk variant contains a surprisingly large amount of nutrients, including fiber, calcium, vitamin A, and iron.
In fact, oat milk has twice the vitamin A of cow’s milk and about 10% of your daily intake of iron.
This type of milk is also notably lower in fat and contains no cholesterol , leading some to believe that it is actually a healthier option than cow’s milk.
It also contains about 1 gram of protein and 130 calories per cup.
Health benefits of oat milk
The health benefits of oat milk not only has some impressive nutrients, but it also has a direct effect on your overall health, such as preventing anemia, boosting the immune system, preventing and lowering cholesterol, increasing bone strength and helping vision, among others.
1.- Helps prevent anemia
Anemia is a serious condition characterized by a lack of red blood cells in the body.
This can result in a long list of anemia symptoms, ranging from fatigue to pale skin and beyond.
For this reason, those who follow a vegetarian or vegan diet have a high percentage of fighting anemia.
Just one cup of oat milk contains about 10 percent of the iron you need throughout the day, making it an especially good source of iron for vegans and vegetarians.
Combined with other foods rich in iron, such as lentils and beets.
Adding a serving or two of oat milk to your diet can help promote healthy red blood cell production and prevent anemia.
2.- Strengthens the bones
Commercial oat milk is often fortified with calcium and vitamin D , two important micronutrients that play a central role in bone health.
About 99 percent of the calcium in your body is found in your bones and is used to regulate bone development and maintenance.
Meanwhile, vitamin D works to improve calcium absorption to further improve bone health.
Increasing your intake of calcium and vitamin D is often recommended in treating conditions such as osteoporosis to help keep your bones strong.
According to a review by the West German Osteoporosis Center at the University of Cologne in Germany, having low levels of calcium and vitamin D can result in an increase in bone cell breakdown, plus a higher risk of bone weakness and fractures.
3.- Supports the immune system
Oat milk is an alternative to start incorporating it into meals or diet, oat milk can help stimulate the immune system due to its nutrients and vitamins.
Most commercial oat milks are a great source of vitamin D and vitamin A, two nutrients that are essential when it comes to improving immunity and preventing disease and infection.
Studies show that vitamin D is directly related to immune cell function, and a deficiency may be associated with an increased risk of autoimmune conditions.
4.- Reduces cholesterol
Oatmeal is well known for its heart-healthy benefits and its ability to keep cholesterol levels in check.
This is because they contain a type of soluble fiber called beta-glucan, which has been shown to have powerful cholesterol-lowering properties.
Interestingly, research has found that the beneficial effects of beta-glucan in oats are sustained even in oat drinks like oat milk.
A human study published in the Annals of Nutrition & Metabolism found that drinking oat milk for five weeks significantly lowered total LDL cholesterol levels.
Another study conducted at the Department of Applied Nutrition and Food Chemistry at Lund University in Sweden yielded similar results, reporting that consumption of oat milk for just four weeks was effective in lowering cholesterol levels in healthy subjects.
5.- Improves vision
By consuming oat milk it is known that there is a valuable source of vitamin A, which can act as an antioxidant in certain situations.
More specifically, vitamin A is known to reduce macular degeneration and oxidative stress in the retina.
7.- Increases bone strength
Oat milk contains a very high concentration of calcium, as well as iron and several other minerals.
This is very important to maintain bone density as you age and to ensure that your bones remain strong and long-lasting.
8.- Reduces inflammation
Some research has shown that regular consumption of oat milk can decrease overall oxidative stress and inflammation in the body and can help lower the risk of developing chronic diseases.
Disadvantages of oat milk
Although it may have some potential health benefits, there are some dangers of oat milk that need to be considered as well.
• While buying oat milk can definitely save you some time, commercial varieties are often full of additives, preservatives, and sugars that can diminish some of its health-promoting properties.
• Although it often contains added vitamins and minerals that can be beneficial, oat milk also contains thickeners and emulsifiers that can affect digestive health and may disrupt the gut microbiome.
• Additionally, although oats are naturally gluten-free, they are often processed in facilities that also process other gluten-containing grains such as wheat or barley, resulting in cross contamination.
• If you have celiac disease or gluten sensitivity, you should opt for certified gluten-free oatmeal or oat milk to avoid cross contamination.
• Oat milk is also not naturally as nutrient dense as conventional milk.
While an enriched variety is a good source of many of the vitamins and minerals found in milk, it can be a suitable substitute for milk in terms of nutrition.
Preparing your own oat milk at home can be more beneficial than buying it from a store.
Oat milk vs. Conventional milk
So how does oat milk compare to conventional milk, and how does it compare to other popular milk substitutes, like almond milk?
When it comes to taste and texture, oat milk tastes naturally sweet like almond milk and is thin, like skim milk.
Like other nut milks, it is generally available in several different flavors, such as chocolate or coffee, although it is also possible to opt for unsweetened and unflavored varieties.
In terms of nutrition, oat milk contains more calories and carbohydrates than almond milk, but it also contains more protein and fiber.
Like oat varieties, almond milk is often fortified with micronutrients, such as vitamin D and calcium.
However, there are some minor differences between the two: Almond milk also contains vitamin E, for example, but it is lower in riboflavin.
Compared to regular cow’s milk, oat milk is slightly lower in calories, but contains almost twice the carbohydrates.
Cow’s milk is also high in protein and rich in many important vitamins and minerals .
While many of the micronutrients in oat milk were added during processing, conventional milk is a natural source of many nutrients such as calcium, riboflavin, and vitamin B12.
Also, oat milk is a bit more limited in its potential uses.
While conventional milk and almond milk can be heated with moderate heat, oat milk becomes thicker and gelatinous when heated.
For this reason, it may not be the ideal choice to use in place of milk for recipes that require heat, such as baked goods or hot beverages.
What should I use it for?
Oat milk is delicious enough to be consumed for life. But oat milk is believed to stand out in various contexts as well.
Due to its rich texture, it is beginning to turn into the oat-based milk that is used as a choice to mix with coffee.
The heavier consistency makes it perfect for latte coffee and adding it cold to any iced coffee will give it a creaminess that goes even beyond whole milk.
The uses of oat milk
And what more uses can oat milk have? Of course, this rich and delicious milk can perfectly fulfill other uses in:
Use in the kitchen
In the kitchen, oatmeal is eaten naturally or with other cereals soaked in it.
In many recipes, it can also replace cow’s milk. Pancakes with oat milk are delicious!
Use in cosmetics
Oat milk is great for skin and hair, so you can use it as a fluidizer for homemade creams and masks.
It is also advised to dilute it in your rinse water after a shampoo.