With the rise of veganism, one of the most important animal product alternatives needed was milk. Without which, no tea, coffee, breakfast cereal, cakes, ice creams, sauces or puddings would be complete. Enter vegan milk. Among the many types ranging from rice to almond, oat milk became an all-time favourite dairy substitute. Filled with health benefits and being environmentally friendly, oat milk took the staircase of popularity. Let’s look into the wonders of this plant-based milk.
What is Oat milk?
Oat milk is a type of dairy substitute derived from whole oats. It is prepared by blending oats with water till a silky milk-like liquid is left back. This "milk" can be added to hot beverages like tea, coffee or cocoa, or to breakfast cereals. It has a mild, creamy flavour that also makes for a great beverage to be had on its own.
Despite all the recent buzz around it, oat milk was developed in the 1990s by the Swedish scientist Rickard Oste. It was introduced for people who were allergic to dairy and for those who follow a plant-based or vegan diet.
Spending on alternative milks like oat milk has risen a lot in recent years and the consumption of cow milk has dropped. Consumers have been making the switch for environmental and health reasons.
Oat milk nutritional facts
1cup (241g) of Oat milk contains the following nutrients:
| Nutrients | Measure |
| Calories | 130 |
| Protein | 2g |
| Total Fat | 1g |
| Total Carbohydrates | 29g |
| Sodium | 9.4mg |
| Potassium | 55mg |
| Calcium | 1.1% |
| Iron | 3.6% |
Health benefits of Oat milk
Oat milk has gained a lot of popularity in recent years due to its potential health benefits. Oats are considered a healthy grain rich in dietary fibres, phytochemicals, heart-healthy beta-glucan and functional protein.
These grains also have a good balance of amino acids. The fibres in oats can delay gastric emptying time, helping in reduced blood glucose levels. They also reduce total and LDL cholesterol, which is considered harmful to heart health.
- Does not aggravate lactose intolerance
- Great source of B vitamins
- Lowers LDL (bad) cholesterol
- Strengthens bone
- Contain anti-cancer properties
- Regulates bowel movements
- Good for heart health
Lowers cholesterol: Beta-glucans are a type of soluble fibre with heart health benefits. Beta-glucan forms a gel-like substance within your gut that can bind to cholesterol and reduce its absorption. Oat milk has a high percentage of Beta-glucan in it.
Regulation of bowel movement: The majority of the carbs in oat milk come from fibre, which prevents constipation and regulates bowel movement as the nutrients absorb water. Hence, Oat milk is a good option for a better bowl cycle.
Reduces blood sugar: Oat milk consumption can help in the management of diabetes. It can delay gastric emptying time, which increases gastrointestinal transit time. This can prevent blood sugar spike by releasing glucose slowly into the blood stream.
Strengthening bone: Calcium and Vitamin D benefit your bones and make them stronger. Oat milk is rich in both of this nutrient. Calcium is the main mineral used to form bones, therefore making it such an important part of bone health. Vitamin D, on the other hand, aids the absorption of calcium from your digestive tract.
Reference:
1. Sethi, S., Tyagi, S. K., & Anurag, R. K. (2016). Plant-based milk alternatives an emerging segment of functional beverages: a review. Journal of food science and technology, 53(9), 3408–3423. https://doi.org/10.1007/s13197-016-2328-3
2. US Department of Agriculture
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