Plant-based alternatives for milk have gained enormous popularity in recent years. Joining the likes of other plant alternatives like rice, plant and soy, oat milk is the latest addition to the popular list.
Oat milk is made up of pre-soaked oat groats, which are blended and then strained off with a cheesecloth. The leftover milk contains dietary fibers and proteins in good quantities. It is much popular among the vegan masses as it is vegan in nature and additionally lactose and dairy-free. Oats are good absorbers and thus, higher amounts of macro and micronutrients pass through the cloth resulting in much creamy, nutritious and sweet milk.
Along with its taste, there are several health benefits of oat milk as well. Oat Milk is highly nutritious and has more calories than any other milk alternative. A cup of oat milk has nearly 120 calories, 3 grams of proteins, 16 grams of carbohydrates, 5-6 grams of fats, 2 grams of fiber. It has high amounts of Vitamin B12 and suffices 50% of our daily consumption. It is also rich in Vitamin A, D B2, calcium and phosphorus.
Benefits of Oat milk
1. High in Fiber and Vitamins
As said earlier, Oat milk is a good source of dietary fibers and vitamins. It has twice the amount of fiber as cow milk which facilitates better digestion and strengthened immune system. It is also a rich source of B-vitamins which support better body functions.
2. Dairy-free
It is an excellent alternative for lactose-intolerant people as it is low in fat and dairy-free.
3. Contains Strengthening Minerals
Oat milk has magnesium, potassium and zinc which are all important micronutrients for the formation and strengthening of bones.
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4. Better regulation of blood sugar
A prominent benefit of oat milk is that it caters to a steady supply of sugar in the blood. A fiber in oat milk, beta-glucan slows down the absorption of carbs, helping in a slower and better supply of sugar.
5. Zero Cholesterol
Oat milk being a dairy-free product contains zero cholesterol. This means for every serving of oat milk that replaces regular milk, you are reducing 24mg of daily cholesterol intake.
6. Contains Unsaturated Fats
Oat milk has 2.5g of fats per serving and zero saturated fats. With less fats and low calories, it is much beneficial for people looking over their diets keenly.
Is Oat Milk Healthier Than Regular Milk?
Oat milk is lactose-free, contains very few saturated fats, zero cholesterol and high in fibers. Oat milk is comparatively low in protein than its counterpart and also significantly low in calcium.
People who want to reduce their fat intake, can prefer oat milk but for growing children, who require fats for their energy requirements, cow’s milk is much suited. Oat milk is naturally a sweet drink and thus contains less added sugar.
People who are lactose intolerant and allergic to milk or desire to follow a vegan diet can prefer oat milk. Thus, it is quite balanced between both oat milk and regular milk as to which is healthier. It all depends on who is consuming it!
Does Oat Milk Make You Gain Weight?
Containing about 120-130 calories per serving, oat milk is low in sugar and fats. Thus, it is a great way to reduce some pounds of your body. This is also one of the biggest benefits of oat milk and why it has been gaining popularity off late.
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What Are The Side Effects of Oat Milk?
Along with all the benefits of oat milk, there are some side effects of oat milk that can go wrong for you. The main problem with oat milk being high in fiber contents, which the body may not be able to process.
- Upset Stomach – high in fibers, oat milk can be difficult for digestion and could cause an upset stomach.
- Carbohydrates heavy – Oats are carb-dense and can slow down the digestion and absorption of blood sugars.
- Can cause Diarrhoea – Another side effect of oat milk that is linked with high amounts of fibers. They soften up the mass and bulk up the stool.