If you’re considering switching from dairy to plant-based milk, you may be wondering how oat milk compares in terms of nutrition. There are many reasons why you should consider switching – Lactose intoleranceEnvironmental concerns, animal welfare, and simple curiosity, to name a few.
For many, choosing the best milk alternative is an increasing challenge. One look at the supermarket shelves will tell you that the range of options available is constantly expanding and more and more brands are offering vegan products. according to statista (Opens in a new tab)Oat milk is the second most popular plant-based dairy alternative in the United States right now, after almond milk.
But how nutritious is oat milk? And how does it compare to other plant-based alternatives? Keep reading to find out everything you need to know.
Oat Milk: Nutritional Information
| Nutrients / 240 ml | Amount per serving (1 cup) | % daily value |
|---|---|---|
| Fat | 3.8 grams | |
| carbohydrates | 16 grams | |
| protein | 3 grams | |
| Dietary fiber | 1 gram | 4% |
| sugar | 7 grams | |
| Calcium | 350 mg | 25% |
| phosphorous | 269 mg | 20% |
| iron | 0.28 mg | 2% |
| potassium | 389 mg | 8% |
| Riboflavin (Vitamin B2) | 0.6 mg | 45% |
| Cobalamin (Vitamin B12) | 1.2 mcg | 50% |
How long does oat milk last?
Just like dairy milk, oat milk can be divided into two categories: UHT (Ultra High Temperature) / shelf stable and fresh / refrigerated. UHT drinks undergo intense heat treatment to increase their shelf life, while refrigerated drinks do not, making them less stable at room temperatures. As such, they come with different use dates and storage instructions.
Shelf-stable oat milk has a shelf life of six to 12 months. Refrigerants tend to have a much shorter use history, usually two weeks after their production time, and stay fresh for about a week after opening.
If stored in the refrigerator, UHT oat milk is safe to consume for seven to 10 days after opening the carton or bottle.
What are the health benefits of oat milk?
Many people start their day with a bowl of steamed oatmeal. Oats are the perfect breakfast food – satiety, fairly inexpensive and easy to combine with other ingredients, such as bananaAnd the An apple and nuts. This kitchen also has many health benefits.
According to a comprehensive review published in food magazine (Opens in a new tab)Regular consumption of oats can contribute to lower cholesterol levels, improved blood sugar metabolism, a healthier immune system and a more balanced gut microbiome. It has also been shown to reduce the risk of infection heart diseasedermatitis and some types of cancer.
These health-promoting properties can be attributed to the range of important nutrients that this food contains. Oats are rich in complex carbohydrates and proteins Dietary fiber, as well as many vitamins, minerals and bioactive compounds, such as beta-glucan and avenanthramides. Beta-glucan is a part of dietary fiber that has been shown to improve many indicators of cardiovascular, digestive and metabolic health, as shown in a review published in Nutrition Reviews (Opens in a new tab).
Avenanthramide, a type of Phytonutrients Specific to oats, it may also have a long list of potential benefits. According to a recent article in Journal of Agriculture and Food Chemistry (Opens in a new tab)Avenanthramide may help reduce inflammation and relieve skin irritation free strays And prevent the formation and spread of several types of cancer. They may also help with weight loss and muscle recovery.
But does drinking oat milk provide the same benefits as eating steel oats? By their nature, some compounds may be more dilute and less effective in liquid form. So far, not much research has been done in this area, but the results of the preliminary studies are promising.
A study was published in Annals of Nutrition and Metabolism (Opens in a new tab) It aims to compare the effects of oat milk, soy milk, and cow’s milk on plasma lipids, glucose, insulin, and antioxidant status. After four weeks, participants who drank oat milk showed an average of 4% reduction in total cholesterol levels and 9% reduction in low-density lipoprotein (LDL) levels. At the same time, researchers from Today’s Nutrition (Opens in a new tab) We point out that although it has shown some benefits on its own, adding oat milk to a diet that already contains oats does not appear to produce any additional effects.
Oat milk vs almond milk
Oat milk and almond milk top sales charts in the US, so knowing how to compare the two can come in handy the next time you’re grocery shopping. The production process is similar in both cases: the almonds and oats are soaked in water, mixed and filtered to remove the bulk of the solid ingredients. After this stage, many companies fortify their products with calcium, vitamin B12, and vitamin D.
However, if sustainability is close to your heart, you may want to consider that oats and almonds have different environmental impacts. Growing and harvesting almonds requires a greater use of water, as shown in global food security (Opens in a new tab) magazine.
From a nutritional perspective, there will be some degree of variation across different products, especially if they are sweetened or flavored. However, oat and almond milk in their raw forms do not contain a lot of fat, sugar, or dietary fiber. The biggest difference between them is their calorie content. Oat milk is high in energy-dense carbs with up to 20 grams per serving, while almond milk may have as little as 1 gram of carbs per cup.
Oat milk also provides up to three times the protein, so if you’re looking for something more substantial, oat milk may be a better option. But if cutting calories is your priority, look no further than almond milk.
Moreover, they are fundamentally different in terms of their taste and texture. Oat milk is thicker and creamier than almond milk. It may also be sweeter and have a richer taste. Almond milk, on the other hand, is more watery and has a stronger nutty taste.
Both options work well in tea, coffee, protein shakes, and fruit juices. However, due to its carbohydrate content, oat milk may perform better in baking and confectionery products.
Almond milk is free of gluten and soy, which makes it a suitable option for those who suffer from it celiac diseaseGluten sensitivity or soy allergy. However, people with a nut allergy may need to stay away from them. Oat milk in its pure form is celiac safe, but there is a high potential for cross-contamination during the production process, so you may need to make sure that the oat milk you choose is clearly listed as gluten-free.
Is oat milk harmful to health?
The research is clear – oats are highly nutritious and beneficial to our health. There is not much evidence regarding oat milk, but it is likely that it has similar properties to steel oats, although it is likely to be less pronounced due to its higher water content.
There are still some risks and considerations to consuming oat milk. Because of their beta-glucan content, oats can cause some individuals to develop a range of digestive issues, such as bloating, gas, and stomach cramps. Since beta-glucan is water-soluble, it will be present in milk as well.
Another aspect to consider is the sugar content of oat milk. Steel oats are rich in complex carbohydrates, but the process of milk production may cause them to break down into smaller particles. If the milk is additionally sweetened, this will lead to an increase in the sugar content in it.
Finally, although it is not very common, some people may have an oat allergy. For these individuals, it is best to avoid drinking oat milk altogether.