Oat Milk: Your Next Secret Health Weapon
Even if you don’t care for almond milk, cashew milk, or other kinds of nut-based milk, you may find yourself loving oat milk. More and more folks are looking for alternative milk options so that they can kick regular cow’s milk to the curb. Oat milk has a lot going for it, including its taste, which many people prefer to regular milk. Let’s delve deeper into why you may want to pick up some oat milk on your next grocery run.
A Versatile Milk Alternative
Oat milk tends to check a lot of boxes because it’s nut-free, lactose-free, soy-free, and vegan. So, if you’re living a vegan lifestyle or allergic to soy (like 1.9 million Americans) or nuts (like 3.9 to 6.1 million others in our country), it can be a tasty alternative to consider. Moreover, if you’re among the 36 percent of the population whose bodies have difficulties ingesting lactose and are forced to skip out on or limit their intake of dairy foods, oat milk may be just what you’re looking for.
Oat Milk and Cholesterol
Although research into oat milk’s beneficial properties continues to evolve, some research suggests that the soluble fiber in oat milk may absorb cholesterol in the body, effectively reducing your cholesterol levels. In one 2021 study, participants who consumed 3 grams of oat milk daily slashed their risk of developing cardiovascular disease by 8 percent and reduced their cholesterol by around 6 percent.
Nutritional Boost?
Oat milk provides a boost in minerals such as calcium, potassium, and sodium. It contains some plant-based protein (although not as much as cow’s milk) but is lower in fat and calories than traditional cow’s milk. And even though animal milk is a natural source of vitamin B12, that shortcoming in oat milk can be overcome simply by buying a fortified product. Some fortified products are fortified with vitamins A and D too.
Choosing Oat Milk – What to Look For
In addition to the aforementioned fortified oat milk brands, you also need to consider the sugar content of the oat milk you buy. Many of the available brands on today’s market come sweetened, and some have extremely high sugar counts, which negates the possible health boost that oat milk may bring. Look for unsweetened oat milk to avoid adding extra sugar to your diet. Also, be aware that oat milk that’s commercially made will contain some traces of gluten, so if you are sensitive, be sure to read the label to make sure that the oat milk you bring home is truly free from gluten.
Make Your Own Oat Milk!
If you have time and are so inclined, making your own oat milk at home is not that difficult. Just blend a ratio of 1 part steel-cut or rolled oats with 3 parts water. Once blended, pour the oat mixture over a cheesecloth. This separates the oat milk from the oats. At this point, if you want to flavor the milk, add honey, maple syrup, or vanilla. Pour your oat milk into a glass container and it's safe to use for up to five days when refrigerated—whether you drink it, pour it over cereal, or use it to make oat milk ice cream.