How To Make Oat Milk
Want to make your dairy-free milk at home? Try Majumdars oat milk recipe:
- Blend one part oats and four parts water. Do not overblend or else it will get gummy.
- Strain the mixture with a cheesecloth or a coffee filter.
- Enjoy as is or flavor with a dash of salt, cocoa powder, blended berries, or vanilla extract.
What Are The Health Benefits Of Drinking Oat Milk
Nicole Magryta, RDN, author of Nourish Your Tribe, says most oat milks contain one to three grams of fiber per serving , but also contain more calories and carbohydrates. In other words, you’re kind of coming out even unless you’re buying fortified oat milk from a supermarket.
“The health benefits of the milk itself are not necessarily from the oats and water, which offer marginal benefits, but from the fortified nutrients added during processing,” says Magryta. ” vitamins A, D, B12, B2 and calcium are added so the product can be a close nutritional substitute for dairy milk.”
What about homemade, unfortified oat milk is there any point to drinking it? Yes, but mostly only if you need to avoid cow’s milk because of an allergy or want to support a more sustainable alternative, says Magryta. Because sensitivities or allergies to oats are uncommon, oat milk gives people with dietary restrictions on soy, dairy, or nuts another beverage alternative.
Glycemic Index Is Just One Factor In Nutrition
The sugar in oat milk is a specific type called maltose, which is unique in that it has a high glycemic index. That means it raises blood sugar rapidly, compared to other types of carbohydrates.
A high glycemic index is not reason for alarm, according to Sweeney.
People rarely eat or drink things in isolation, so the effect of any one ingredient on your blood sugar is moderated by whatever else you have in your digestive system.
“That blood sugar response is mitigated by eating other things,” she said.
For example, having oat milk in a bowl of whole grain cereal, along with some fiber, or in a smoothie with healthy fats and protein, is not at all the equivalent of drinking soda, Sweeney explained.
Similarly, any concerns you might have about enjoying a oat milk latte can be mitigated by enjoying a healthy snack with your coffee.
There’s also no reason to avoid oatmeal in your diet unlike oat milk, it already comes with plenty of fiber, protein, and other nutritious goodness.
Some people, including those with diabetes or metabolic syndrome, may need to mind their blood sugar more carefully. And refined sugars and processed foods often have a higher glycemic index, since they’re broken down to contain less fiber and fewer micronutrients than whole foods.
However, unless you plan on getting all your daily nutrition from oat milk alone, including it in your diet isn’t harmful, Sweeney said.
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Planet Oat: Extra Creamy Oat Milk
What’s the secret to deliciously extra-creamy oat milk? Oftentimes, it’s additives and more sugar and fat.
“There are some formulations made with added sugar and excess added fat to improve the taste and texture of the product,” explained Lisa Richards, nutritionist and creator of The Candida Diet.
Richards ranked Planet Oat’s Extra Creamy formulation as one of the worst oat milk products. It also contains additives like guar gum and gellan gum, which are often used to thicken and stabilize foods and beverages.
Oat Milk: Nutrition Facts And Health Benefits
A complete guide to oat milk nutrition and how this plant-based drink stacks up against other milk alternatives
If youre 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 may consider the switch lactose intolerance, milk allergy, environmental concerns, animal welfare and simple curiosity, to name just a few.
For many, picking the best milk alternative is a growing challenge. One look at the supermarket shelves will tell you that the range of available options is constantly expanding and more and more brands are offering plant-based products. According to Statista , oat milk is the second most popular plant-based milk alternative in the US right now, right 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.
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Coffee Mate Natural Bliss Vanilla Oat Milk Creamer
If you enjoy the sweet taste of Coffee Mate’s French Vanilla creamer but are cutting back on dairy, the brand’s Natural Bliss Vanilla Oat Milk Creamer is just the splash needed in your morning coffee. With 8 grams of added cane sugar per tablespoon, it’s a bit too sweet for our everyday oat-milk needs, but it works when we’re in the mood for something dessert-like.
Ingredients: Oat milk , cane sugar, coconut oil, pea protein, baking soda, natural flavor, gellan gum
Nutrition Facts Per Tablespoon: Calories: 25 / Total Fat: 1 gram / Saturated Fat: 1 gram / Carbohydrates: 5 grams / Sugar: 8 grams / Protein: 0 grams
Oat Milk Vs Almond Milk
Almond milk is super popular and Im often asked which is healthier. Unsweetened almond milk is lower in calories and carbohydrates, oat milk is higher in fiber and protein. Again, nutrient content and ingredients will vary by the brand.
I like both for different reasons. Oat milk is a good plant-based option for those with nut allergies. I like to switch up what I use for interest, nutrient content and culinary purposes.
Both almond milk and oat milk are now available at Starbucks and Dunkin . The Starbucks option contains 7 grams of added sugar per cup, Dunkins contains 5 grams.
Warning: At the time of posting this, the nutrition info on Dunkins website for beverages including oat milk is INCORRECT!
Dunkin uses the Planet Oat Extra Creamy variety. As you can see , a 1 cup serving has 4 grams of added sugar. The Dunkin nutrition info shows ZERO grams of added sugar in the oat milk coffee drinks . 4 grams per cup isnt huge, but you should have all the info when making purchasing decisions
Planet Oat Extra Creamy Oatmilk Dunkin Donuts
Planet Oat Extra Creamy Oatmilk Nutrition Facts Dunkin Donuts
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I Hate Oat Milk: How Much Sugar Does It Really Have
As a child, a cup of warm milk was my fixed evening ritual, without which I did not want to go to bed. I have been avoiding cows milk for years. For the sake of the animals and because Im lactose intolerant. Ive tried quite a few herbal drinks, but my favorite is alternative Hafermilch: slightly sweet, easily digestible and low in calories. I was even more shocked by a recent video on TikTok claiming that oat milk is high in sugar. Whats wrong with the claim?
Oatly Original Oat Milk
Magryta says Oatly! milk is made from gluten-free oats, certified Non-GMO, doesn’t contain gums or traditional thickeners, and also carries the Glyphosate Residue Free certification by The Detox Project.
“A problem with most versions of this product is that they contain grape seed oil, which is an inflammatory industrial seed oil,” she adds. “To avoid this, I recommend purchasing their low-fat option which leaves the oil out.”
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Oat Milk Flavor And Benefits
Heres the thing: The reason everyone started going totally crazy for oat milk has nothing to do with nutrition facts. Its just delicious.
If youre a vegan or just someone whos trying to cut back on dairy but you love a frothy, creamy latte, oat milk has a consistency similar to cows milk that beats out all of the other plant-based competitorsfrom soy and almond to hemp and rice. Not only is it oh-so-creamy, it has a naturally sweet flavor that also is just a little moremilkythan the others.
Another bonus: If you normally opt for almond milk, oat might be slightly better for the planet, since oats are a much more efficient crop that can be grown with way less water than almonds.
Vegan And Free From Lactose Soy And Nuts
Oat milk is a sensible option for those with certain dietary restrictions.
Since its based on oats and water, its vegan and free of nuts, soy, and lactose.
Though oats are naturally gluten-free, they can be processed in the same factories as gluten-containing grains that may contaminate them .
If you prefer guaranteed gluten-free oat milk, check the label to make sure your chosen product is made with certified gluten-free oats. Alternatively, you can make homemade oat milk using certified gluten-free oats.
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What Has More Caffeine Shaken Espresso Or Cold Brew
Espresso: Caffeine. There is no way around the fact that cold brew offers a higher total amount of caffeine than espresso. The procedure of cold brewing calls for a significant quantity of coffee beanstypically twice or even three times as much as are required for a conventional brew. Youll be creating an extract from coffee brewed with cold water the vast majority of the time.
Good Nutrition Is About Context Not About Specific Foods Or Ingredients
Sweeney said the panic around oat milk is part of a larger conversation about how diet culture has taught us to fear certain foods.
Sugar is one example. To your body, it’s a preferred source of energy, created by breaking down chains of carbohydrates into glucose. It’s true that eating too much refined sugar is linked to health issues, but you don’t need to fear carbs either, according to nutrition experts.
And according to Sweeney, it makes people very preoccupied with small details about their diet, when they should be focusing on overall patterns of healthy eating.
“I am flabbergasted that we are talking about the breaking down of carbohydrate bonds. This is a reflection of where we are in wellness and diet culture that we’re pulling apart food into bare components,” she said.
Humans have evolved to survive and thrive on a variety of foods, she added. If you want to eat healthier, look at the whole context of what you eat, instead of fixating on those tiny sugar molecules.
“We are wasting our time thinking about this,” Sweeney said. “What an unpleasant way to interact with food.”
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Halsa Blueberry Oatgurt Drink
This drinkable yogurt beverage from Halsaa brand using sustainably-grown Scandinavian organic oatshas nearly two grams of fiber and five grams of protein per serving. It also meets the dietitian-preferred requirements of containing no GMO ingredients, phosphates, gums, or oils. The only caveat here is the sugar . Luckily, it’s the naturally occurring kind from the real fruit added, not the added or artificial kind.
Uses And Other Factors To Consider
You can use soy and oat milk in a variety of ways. They are both popular among those who are on plant-based diets or avoiding dairy products.
Both are used in beverages like lattes, cappuccinos, and smoothies and you can use them as a milk alternative in recipes like oatmeal, soups, and chia pudding.
Even though they are used in similar ways, they have some differences in taste and texture.
Oat milk is creamier and a bit sweeter than soy milk, which is why its a popular choice for coffee drinks, like lattes.
However, according to online barista forums, soy milk may be a better choice for making foamy coffee drinks due to its higher protein and fat content.
So, if you like a foamier coffee or tea drink, soy milk may be the better option of the two.
Also, oat milk is significantly higher in carbs than soy milk. Some people following lower carb diets or those who are watching their carb intake may want to choose a lower carb plant-based milk, such as soy, almond, or coconut.
Lastly, its a good idea to choose unsweetened plant-milk products whenever possible. Thats because sweetened plant-based milks can contain a high amount of added sugar.
Summary
Oat and soy milk are popular plant milks. You can use them in many coffee drinks, but soy may be the better choice for those who like a foamy beverage. Oat milk is a bit higher in carbs and sweetened products can be high in added sugar.
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How Starch Becomes Sugar
State certified food chemist Lena Mier from User Center Berlin e. V. explained: Oats naturally contain nearly 60 percent carbohydrates, of which nearly one percent is sugar. Carbohydrates are mostly in the form of starch. In the production of classic oat drinks, the oats are fermented, which means that some of the starch in the oats is broken down into sugar with the addition of enzymes.
A typical commercial oat drink contains between 30 and 60 grams of sugar per liter. In terms of dice, each weighing 3 grams, this means: One liter of oat milk contains 10 to 20 sugar cubes. This also applies to products labeled No added sugar or Unsweetened because the sugar is naturally present in the oat drink. So TikToker Viva Rena is right.
How Much Sugar Is In An Oat Milk Serving
The major oat milk products in the market are created from an oat sugar base, which means the milk is made from the oats carbohydrates rather than the whole grain oat. This technique raises sugar content and glycemic index while excluding nutrients like protein and fiber, which lower the glycemic index. The most common brands of oat milk contain at least 5 to 8 grams of sugar per cup. Some have even been chastised for claiming to be sugar-free when they are not. The flavored varieties of oat milk, such as vanilla and chocolate, are much worse, with up to 18 grams of sugar per one-cup serving.
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Is There A Downside To Drinking Oat Milk
For those with celiac disease or gluten-intolerance, you shouldn’t necessarily assume that oat milk is gluten-free. Some oats are processed on shared equipment, so look for a Certified Gluten-Free symbol on packaging to have peace of mind that the product meets strict gluten-free standards.
Other than that, it can be tough to find an oat milk option without added sugar, and of course the drink can be quite pricey but overall, there aren’t any major disadvantages to choosing this beverage.
How Many Grams Of Sugar In Oat Milk
Oatly oat milk is a dairy-free milk substitute. If you havent tried it yet, you might have overheard someone ordering a matcha latte with oat milk at Starbucks. It has exploded in popularity and tastes creamier and more milk-like than many other plant-based milk substitutes, but is it healthy? Lets look at the ingredients and nutritional information:
Vitamin B12, riboflavin , vitamin D2, vitamin A, oatmilk , rapeseed oil, dipotassium phosphate, calcium carbonate, calcium phosphate, sea salt
Even though there is no additional sweetness in the ingredients list, one of the first things I notice is that there are 7 grams of added sugar per cup of oat milk. So, where does sugar originate? The only carbohydrate source is oats, a grain with a low sugar content. The added sugar in Oatly originates from their manufacturing process, which involves adding enzymes to break down the oat starch into simple sugars, chiefly maltose. The glycemic index of maltose is 105. White wheat and doughnuts, for example, have a glycemic index of 85 and 75, respectively. The glycemic index is a number between 0 and 100 that indicates how much maltose affects blood sugar levels. A 12-ounce glass of oat milk has about the same effect on blood sugar as a 12-ounce can of Coke.
to make it easier for individuals to better their lives by converting to a more plant-based diet, says Oatly.
While they may have excellent intentions, this greasy grain water will do little to improve your life.
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What Are The Health Benefits Of Oat Milk
Many people start their day with a steaming bowl of oatmeal. Oats are the perfect breakfast food filling, fairly inexpensive and easy to combine with other ingredients, such as bananas, apples and nuts. This kitchen staple also boasts many health benefits.
According to a comprehensive review published in the Foods journal , regular oat consumption can contribute to lower cholesterol levels, improved blood sugar metabolism, a healthier immune system and a more balanced gut microbiome. Its also been shown to reduce the risk of developing heart disease, dermatitis , and some forms of cancer.
These health-promoting properties can be credited to a range of important nutrients that this food contains. Oats are rich in complex carbohydrates, protein and dietary fiber, as well as many vitamins, minerals and biologically active compounds, such as beta-glucans and avenanthramides. Beta-glucans is a fraction of dietary fiber that has been shown to improve multiple cardiovascular, gastrointestinal and metabolic health indicators, as described in a review published in Nutrition Reviews .
But does drinking oat milk bring about the same benefits as eating solid oats? By the nature of it, some compounds may be more diluted and less effective in a liquid form. So far, not much research has been done in this area, but the results from preliminary studies are promising.
Tiktokerin Says Oat Milk Contains Sugar
With her video TikToker Viva Rena under the moniker viva.beauty has a real hatred of oat milk summoned
At the breakfast table, she insists one liter of oat milk contains 12 sugar cubes. Alleged cause: During production, grain starch breaks down into harmful simple sugars. The added enzyme is to blame.
Viva Rena wants your information from TikTok. She does not provide more information. She is up now Soy milk switched. Are the statements true?
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