If you’re considering switching from dairy to plant-based milk, you may be wondering how oat milk is nutritionally compared. There are many reasons to consider switching – Lactose intoleranceEnvironmental consideration, animal welfare, simple curiosity, etc.
For many, choosing the best alternative milk is becoming more and more difficult. At a glance at the supermarket shelves, you can see that the range of options available is constantly expanding and more and more brands are offering plant-based products.according to Statista (Opens in a new tab)Oat milk is currently the second most popular plant-based milk alternative in the United States after almond milk.
But how nutritious is oat milk? And how is it compared to other plant-based options? Keep reading to find everything you need to know.
Oat milk: nutritional information
| Nutrients / 240ml | Amount per serving (1 cup) | % Daily value |
|---|---|---|
| thick | 3.8g | |
| carbohydrate | 16g | |
| protein | 3g | |
| Dietary fiber | 1g | Four% |
| sugar | 7g | |
| calcium | 350mg | twenty five% |
| Rin | 269 mg | 20% |
| iron | 0.28 mg | 2% |
| potassium | 389 mg | 8% |
| Riboflavin (vitamin B2) | 0.6 mg | 45% |
| Cobalamin (vitamin B12) | 1.2 µg | 50% |
How long does oat milk last?
Like dairy milk, oat milk can be divided into two categories: UHT (ultra-high temperature) / shelf-stable food and fresh / refrigerated. UHT beverages undergo extensive heat treatment to extend shelf life, while refrigerated beverages do not, which reduces stability at room temperature. Therefore, the expiration date and storage guidelines are different.
Oat milk, a food stored at room temperature, usually has a shelf life of 6 to 12 months. Refrigerated products have a much shorter best-by date, usually a few weeks after they are manufactured, and tend to remain fresh for about a week after opening.
UHT oat milk can be safely consumed in the refrigerator for approximately 7-10 days after opening the carton or bottle.
What are the health benefits of oat milk?
Many people start the day with a steamed bowl of oatmeal. Oats are the perfect breakfast food – they are packed, fairly inexpensive and can be easily combined with other ingredients such as: banana, apple And nuts. This kitchen staple also boasts many health benefits.
According to a comprehensive review published in Food journal (Opens in a new tab)Regular oat intake may contribute to lower cholesterol levels, improved blood sugar metabolism, a healthier immune system, and a more balanced gut flora.It has also been shown to reduce the risk of developing the disease. Heart diseaseDermatitis (inflammation of the skin), and some forms of cancer.
These health-promoting properties are believed to be due to the various important nutrients contained in this food. Oats are complex carbohydrates, proteins, Dietary fiber, And many vitamins, minerals, and biologically active compounds such as beta-glucan and avenanthramide. Beta-glucan is part of dietary fiber that has been shown to improve multiple cardiovascular, gastrointestinal, and metabolic health indicators. Nutrition review (Opens in a new tab)..
Avenanthramide, a type Plant nutrients It may boast a long list of potential benefits unique to oats.According to a recently published article Journal of Agricultural and Food Chemistry (Opens in a new tab)Avenanthramide may help reduce inflammation, relieve skin inflammation and fight Free radicals Prevents the formation and spread of several types of cancer. They may also help with weight loss and muscle recovery.
But does drinking oat milk bring the same benefits as eating solid oats? Due to its nature, some compounds are more diluted in liquid form and may be less effective. So far, little research has been done in this area, but the results of the preliminary study are promising.
Studies published in Chronology of nutrition and metabolism (Opens in a new tab) The purpose is to compare the effects of oat milk, soy milk, and milk on plasma lipids, glucose, insulin, and antioxidant conditions. Four weeks later, participants who drank oat milk had an average 4% reduction in total cholesterol levels and a 9% reduction in “bad” low-density lipoprotein (LDL) cholesterol levels. at the same time, Today’s nutrition (Opens in a new tab) It points out that adding oat milk to a diet that already contains oats does not seem to have any additional effect, even though it shows some benefits in itself.
Oat milk and almond milk
Oat milk and almond milk are the top sellers in the United States, so it’s helpful to know how to compare the two the next time you shop for groceries. The manufacturing process is the same in both cases. Soak almonds and oats in water, blend and strain to remove most of the solids. Following this stage, many companies are fortifying their products with calcium, vitamin B12, and vitamin D.
However, if sustainability is close to your heart, consider that oats and almonds have different environmental footprints. For growing and harvesting almonds Global food security (Opens in a new tab) journal.
From a nutritional point of view, there is some variation between different products, especially if they are sweet or flavored. Still, in its raw form, both oats and almond milk are low in fat, sugar and fiber. The biggest difference between them is the amount of calories. Oat milk is rich in energy-dense carbohydrates, up to 20g per cup, while almond milk may contain only 1g of carbohydrates per cup.
Oat milk also provides up to three times as much protein, so if you’re looking for something more fulfilling, oat milk may be a better choice. But if reducing calories is a priority, choose almond milk.
In addition, the taste and texture are very different. Oat milk is much richer and creamier than almond milk. It may also have a sweeter and richer mouthfeel. Almond milk, on the other hand, is more watery and has a stronger nutty aftertaste.
Both options work well with tea, coffee, protein shakes, and fruit smoothies. However, due to its carbohydrate content, oat milk may perform better in baking products and desserts.
Almond milk does not contain gluten or soy, so Celiac disease, Gluten hypersensitivity, or soy allergy. However, people with nut allergies may need to avoid it. Pure oat milk is safe for patients with celiac disease, but there is a high potential for mutual contamination during the manufacturing process, so it is necessary to make sure that the selected oat milk is clearly labeled as gluten-free. there is.
Is oat milk bad for you?
The study is clear – oats are very nutritious and beneficial to our health. There is little evidence of oat milk, but it may be unobtrusive due to its high water content, but it may have similar properties to solid oats.
Still, there are some risks and considerations in consuming oat milk. Because oats contain beta-glucan, they can cause certain people to experience gastrointestinal problems such as bloating, gas, and stomach cramps. Beta-glucan is also found in milk because it is water-soluble.
Another aspect to consider is the sugar content of oat milk. Solid oats are rich in complex carbohydrates, but can be broken down into smaller molecules during the milk manufacturing process. The sweeter the milk, the higher the sugar content.
Finally, although less common, some people can suffer from oat allergies. For these individuals, it is best to avoid drinking oat milk altogether.
