Oat milk has taken the world by storm, with more and more people switching to this plant-based milk alternative every day. But what exactly is oat milk, and is it really as healthy as people claim it to be? In this article, we’ll explore the truth about oat milk and answer some of the most common questions about this popular milk alternative.
What is Oat Milk?
Oat milk is a plant-based milk alternative made from whole oats and water. It is typically fortified with vitamins and minerals to make up for the nutrients that are lacking in the oats. Unlike cow’s milk, oat milk is free from lactose and cholesterol, making it a popular choice for people who are lactose intolerant or looking to reduce their cholesterol intake.
Benefits of Oat Milk
Oat milk is a great source of vitamins and minerals, including calcium, vitamin D, and vitamin B12. It is also rich in fiber, which can help regulate digestion and lower cholesterol levels. Oats contain beta-glucan, a type of soluble fiber that has been shown to reduce the risk of heart disease.
In addition, oat milk is a great option for people who are allergic to nuts or soy, as it is free from both of these common allergens. It also has a creamy texture and mild taste, making it a versatile milk alternative that can be used in a variety of recipes.
Risks of Oat Milk
While oat milk is generally considered safe, there are some risks to be aware of. First, some commercial oat milk brands may contain added sugars and preservatives, which can be harmful in excess. It’s important to read the ingredient list carefully and choose brands that are low in sugar and additives.
In addition, people with celiac disease or gluten intolerance should be cautious when consuming oat milk, as oats can sometimes be cross-contaminated with gluten during processing. It’s best to choose certified gluten-free oat milk to avoid any potential health risks. Some people may experience digestive issues, such as bloating, gas, or diarrhea after consuming oat milk. This may be due to the high fiber content of oats, which can be difficult for some people to digest.
Checking Ingredients in Oat Milk
One of the most popular non-dairy milks on the market, Oatly, contains rapeseed oil (also known as canola oil), which is highly processed and inflammatory. Although the oats used in the milk are glyphosate-free, we recommend avoiding this milk due to the inclusion of rapeseed oil. Instead, opt for a low-fat version of Oatly, which is free of rapeseed oil. Other recommended oat milk products include: Malk oat milk, Three Trees oat and seed milk, and Elmhurst Milked Oats.
Choosing plant-based milk products that are glyphosate-free and free of oils, emulsifiers, and gums. While these products may be more expensive, they offer superior texture and nutrient density, making them worth the investment. For those on a budget, however, we recommend choosing a product with minimal additives, such as Whole Foods Organic or Thrive Market’s brand.
The Importance of Organic Oats
When making oat milk, it’s important to choose organic oats. Organic oats are grown without the use of synthetic pesticides, herbicides, or fertilizers, which can be harmful to both human health and the environment. In addition, organic farming practices help to support healthy soil and biodiversity, promoting long-term sustainability.
Choosing organic oats also helps to ensure that the oats are free from genetically modified organisms (GMOs). While genetically modified oats are not currently available on the market, many other crops, including soy and corn, are commonly genetically modified. By choosing organic oats, you can be sure that your oat milk is free from GMOs and other harmful chemicals.
How to Make Oat Milk at Home
Making oat milk at home is easy and affordable. All you need is a blender, oats, water, and a cheesecloth or nut milk bag. Here’s a simple recipe to get you started:
Ingredients:
- 1 cup rolled organic oats
- 4 cups water
- Pinch of salt (optional)
- 1-2 tbsp honey or maple syrup (optional)
Instructions:
- Soak the oats in water for at least 30 minutes or up to overnight.
- Drain and rinse the oats, then add them to a blender with 4 cups of fresh water.
- Blend on high speed for 30-60 seconds, until the mixture is smooth and frothy.
- Pour the mixture through a cheesecloth or nut milk bag into a bowl, squeezing out as much liquid as possible.
- Transfer the oat milk to a glass jar and store in the refrigerator for up to 5 days.
Conclusion
Oat milk is a popular non-dairy milk alternative that offers several benefits, including being lactose-free, a good source of vitamins and minerals, and more sustainable than dairy milk. However, it may not be suitable for everyone, as some people may experience digestive issues or have concerns about gluten content.
By choosing a glyphosate-free, oil-free, emulsifier-free, and gum-free plant-based milk, you can ensure that you’re getting the best possible product for your health and wellness needs.
