Some Oat Milk Products *might* Promote Bone Health
B-vitamins arent the only vitamins manufacturers throw into their oat milk recipes. Calcium and vitamin D also get invited to the party a heck of a lot. Yknow what theyre good for? Bones, bro.
A 2017 review concluded that vitamin D deficiency was a key factor in weak bones and osteoporosis, especially for older adults. Vitamin D helps your body absorb bone-building calcium. Without it, your risk of fractures and other bad bone stuff increases. A 2016 meta-analysis of osteoporosis and bone-health research found similar results.
Remember fortified oat milks vitamin B12 content? Well, that can also promote healthy bones.
A 2017 review of 17 studies found that, while more research is needed, there are several groups who demonstrate clear links between B12 deficiency and rates of bone fractures in particular, older adults and people with ovaries whove lived through menopause.
Researchers suspect this may be down to a reduction in bone density, although the researchers couldnt pinpoint the exact mechanism through which B12 supports bone strength. While more conclusive research needs to confirm the link, the presence of these nutrients in fortified oat milk makes it good for bone health.
But Wait Theres More To Consider
I evaluated these oat milk beverages based on total calories per cup and added sugars because my general focus with readers and clients is weight management and prediabetes/diabetes.
Many people have different priorities such as minimal ingredients, additives or allergens, choosing only organic products or choosing certain oils or fats. Each one of these beverages varies pretty significantly based on these factors.
Oat milk is typically free of dairy, nuts, and soy and usually gluten-free as well so its a great choice for those with food intolerances and sensitivities. Plus, oats are more environmentally friendly and sustainable with a lower carbon footprint than nuts if thats important to you.
My advice is to read labels carefully and do your homework.
Nutty Peaches And Cream Overnight Oats In A Mason Jar
However, if you generally eat a well-balanced diet, Oatlys oat milk can certainly earn a place in your milk alternative rotation. If youre worried about phosphates, consider giving Elmhursts Milked Oats a go. While its recipe isnt enriched with vitamins like Oatlys is, Elmhurst shuns phosphates and packs in 20 fewer calories and double the protein than Oatly’s milk.
Experiment with this vegan milk by splashing it into your morning joe and adding the drink to your morning oats. And if youre looking for more options beyond oats and almonds, dont miss our exclusive report on the best and worst milks and dairy milk alternatives.
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Is Oatly Oat Milk Healthy
Oatly oat milk is a dairy-free alternative to milk. If you haven’t tried it yourself, maybe you’ve heard someone in line at Starbucks order something like a “matcha latte with oat milk.” It tastes creamier and more milk-like than many other plant-based milk substitutes and has grown like crazy in popularity, but is it healthy? Letâs take a look at the ingredients and nutrition facts:
Oatmilk , rapeseed oil, dipotassium phosphate, calcium carbonate, calcium phosphate, sea salt, vitamin B12, riboflavin , vitamin D2, vitamin A.
Nutrition Facts per 1 cup Calories – 140Includes 7 g added sugarsProtein – 3 g
One of the first things I notice is that there are 7 grams of added sugar per cup of oat milk, even though there’s no added sweetener in the ingredients list. So where does the sugar come from? The only carbohydrate source is oats, a grain thatâs very low in sugar. It turns out the added sugar in Oatly comes from their production process, where added enzymes break down the oat starch into simple sugars, primarily maltose . Maltose has a glycemic index of 105. For context, white flour and doughnuts have a glycemic index of 85 and 75, respectively. The glycemic index is a scale from 0 to 100, meaning that maltose has a literally off-the-charts impact on blood sugar levels. A 12-ounce glass of oat milk has about the same blood sugar impact as a 12-ounce can of Coke.
UPDATE: Read Oatly’s response to this post, in defense of its ingredients.
Homemade Oat Milk Recipe
To make sure youre drinking the healthiest oat milk possible, consider making it yourself. Thankfully, this oat milk recipe is super simple.
The standard ratio for this recipe is a half cup of oats to two cups of water. However, you can vary it depending on how rich and creamy you like your milk.
- 2 cup organic steel-cut or rolled oats
- 4 cups water
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What Is A Barista Blend Oat Milk
Plant-based milks labeled as Barista Blends have been specially formulated to create an attractive foam on a cappuccino or latte. Barista beverages tend to contain more fat and have minor formulation differences that help the plant-based beverage perform well in coffee drinks.
Just like any store-bought product, it is best to read the ingredients on something you are going to eat or drink. You can always ask to see the oat milk carton before ordering your favorite coffee beverage.
Is Oat Milk Good For Weight Loss And Why
Oat milk is definitely better for weight loss than whole milk says Mina:
Unsweetened oat milk contains around half the calories of whole cows milk, less than a quarter of the fat content and less sugars, she tells us. In comparison, skimmed milk contains around 90 calories per cup, whereas unsweetened oat milk contains just 60, so oat milk may be a better option for those looking to lose weight.
Nutritionist Jessica adds that oat milk can also help suppress appetite and cravings when trying to lose weight too.
Oat milk is high in levels of protein and dietary fibre, which means when you consume it you tend to feel fuller for longer, keeping away the effects of hungry, she says. Scientists at Louisiana State University support this, with their research finding regular oat consumption can help regulate our appetite.
When considering oat milk and its weight loss abilities with other plant-based alternatives, it does fall a bit short.
Compared to other plant-based milks, oat milk is the most calorific and contains fairly high amounts of carbohydrates so may not be suitable for those on low carb diets, says Mina.
Indeed almond milk contains half the calories of oat milk. Whilst flax milk has 25 to 60 calories and coconut milk has 45 calories per cup.
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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.
Chobani Oat Zero Sugar Plain Oat Milk
Chobani Oat Zero Sugar Plain Oat Milk Ingredients: Water, whole grain oats, rapeseed oil , sea salt, natural flavors, nutrient extract blend , calcium carbonate, gellan gum, dipotassium phosphate.
Reasons to consider Chobani Oat Zero Sugar Plain Oat Milk:
- Made from whole grain oats
- No added sugar, including sugars created by processing oats
- Organic oats, so likely glyphosate free
- Certified gluten free
Reasons why you may want to think twice about buying Chobani Oat Zero Sugar Plain Oat Milk:
- Thickened with highly processed gums
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Drinking Oat Milk Is Good For Your Thyroid
The thyroid gland, located in your neck, is critical for proper body function.
It helps regulate your metabolism and impacts energy levels, body temperature, and even your mood. The selenium and vitamin B contained in oat milk help support proper thyroid function.
Doctors recommend regulating your diets glycemic impact to address thyroid issues. Since oats are a low-glycemic food that doesnt have a negative impact on your blood sugar levels, they may help your body restore its natural hormone levels.
Under-active thyroid, also called hypothyroidism, can cause constipation. The high fiber content in oat milk also helps address this symptom.
To Replace Dairy Products
Nut, rice or soy nondairy beverages can be used in place of dairy milk in some recipes. Use unflavored plant beverages for savory recipes. Almond, coconut and oat milks can be used in dessert recipes because they often contain sweeteners, such as evaporated cane juice. Some vegetarian cheese alternatives can be found without casein . Crumbled tofu can be used to replace cottage or ricotta cheese in some recipes, and nutritional yeast, which has a meaty flavor and taste, can be used like Parmesan cheese.
Harry Freitag Luglio Muhammad, Kacie Marie Dickinson, in, 2019
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Cons Of Oatmeal For Diabetes
For many people with diabetes, consuming oatmeal doesnt have a lot of cons. Eating oatmeal can spike blood sugar levels if you choose instant oatmeal, laden with added sugar, or consume too much at one time.
Oatmeal can have negative effects for those who also have gastroparesis, which is delayed gastric emptying. For those who have diabetes and gastroparesis, the fiber in oatmeal can slow the stomach emptying.
Oatmeal can be a great addition to your diet to help manage diabetes. Especially if you use it to replace other high-carb, high-sugar breakfast choices.
When adding oatmeal to your diabetes eating plan, there are several things to keep in mind:
There are several things you can add to your oatmeal preparation list to increase the positive health benefits of oatmeal.
When eating oatmeal, heres what you should do:
When eating oatmeal, heres what you shouldnt do:
In addition to the blood sugar and heart-health benefits oatmeal offers, it can help with:
- lowering cholesterol
Oat Milk Helps Prevent Colon Cancer
The bacteria living in your digestive system, also known as your microbiome, are essential for healthy immune function. Many people take probiotics to encourage growth of this good bacteria. Unfortunately, this may not be as effective as most users hope.
Oat milk is very high in fiber, and as a result, has a high concentration of indigestible sugars. When you drink oat milk, these sugars essentially feed the good bacteria living in your gut. This allows your microbiome to thrive, creating a positive impact not only on your gut health but also on other body-wide systems.
Drinking oat milk encourages healthy bowel movements and helps prevent constipation. It also inhibits the accumulation of toxic substances in your intestines. The benefit will be father increased if you find creative ways to consume the leftover pulp.
Some studies have also shown that sufficient calcium intake may also help reduce the risk of colorectal cancer. The combination of these benefits suggests that consuming oat milk on a regular basis may be effective in helping prevent colon cancer.
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Oat Milk : Nutritional Facts
Oat milk isnt just great for adding to coffee. Its a nutritionally-packed food that makes an excellent addition to your diet. Its lactose-free, cholesterol free, very low in fat, and has a surprisingly high calcium content. One cup of oat milk contains approximately 152 calories, 25 grams of carbs, 4.7 grams of fat, and 2.5 grams of protein.
Still not convinced? Consider the following facts about oat milk:
- Contains 10 essential minerals and 15 vitamins
- Has more vitamin A than cows milk
- Extremely high in magnesium
- Delivers 36% of the recommended daily allowance of calcium
- Contains 10% of the recommended daily allowance of iron
Malk Organic Oat Milk Original
Malk Organic Oat Milk Ingredients: Filtered water, organic gluten-free oats, himalayan salt
Reasons to consider Malk Organic Oat Milk:
- Certified glyphosate free
- Free of highly-processed gums, thickeners and emulsifiers
Reasons to avoid Malk Organic Oat Milk:
- Each one cup serving contains 5 grams of added sugar created by processing oats.
- One cup contains 170 mg sodium, the highest amount of all the evaluated oatmilks
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Oat Milk Enables Vegan Lactose
Oat milk lovers usually had their first oat milk moment because theyre either vegan, lactose intolerant, or allergic to nuts or soy proteins.
The attraction to animal product alternatives is obvious. Vegans dont want to drink milk from animals, and oat milk is one of many kinds of milk that dont come from animals. Plus, like all plant milk, oat milk is free from lactose. This makes it a likely milk-of-choice candidate for the 36 percent of folks in the USA who have probs digesting lactose.
Oat milk stands out among plant milks though. Why? Because it hits a home run, smacking the nut-free and soy-free bases as it goes. Its *super* allergy-friendly.
Its estimated that 6.1 million peeps in the U.S. are allergic to peanuts, with tree nut allergies impacting 3.9 million. Soy allergies may be less common, but 1.9 million folk in the U.S. have to avoid it. Big numbers there, bro.
Severe reactions to nuts and soy can be fatal. 200,000 peeps per year need emergency medical attention because of an allergic reaction to food. For folks with nut allergies, popular animal milk alternatives like almond and hazelnut milk are off the table. And soy milk is obviously a no-go for the peeps who cant touch soy.
Put it this way: of all the available kinds of milk, oat milk is the only one you could serve at a dinner party and likely nobody phones PETA, has an upset stomach, or dies. Thats a pretty sweet benefit.
It May Lead To A Sugar Spike
“Oat milk may lead to a sugar spike because oats are high in carbohydrates, and when they are in liquid form they are very high in sugars coming from the carbs when broken down in the body,” says Kylie Ivanir, MS, RD, a registered dietitian with Within Nutrition. For example, some oat milk brands may have as much as 13 grams of sugar per servingeven without added sugars. “It is best to choose an option that is unsweetened because it won’t have added sugars and sweeteners added to the product.” And because oats naturally contain sugar, you should check the nutrition facts panel in addition to making sure the label reads “unsweetened.”
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You’ll Get A Boost Of B Vitamins
“Oat milk is typically fortified with riboflavin and vitamin B12, two vitamins you’d find in cow’s milk. The amounts added can vary quite a bit, and you’ll typically find between 25-100% of the percent daily value in an 8-ounce cup of oat milk,” explains Megan Wong, RD, a Registered Dietitian at AlgaeCal. “Both these B vitamins help with generating energy from the foods we eat. Vitamin B12 is also crucial for healthy red blood cells as well as brain and nerve cells.” This B vitamin is also one of the best supplements for vegan or vegetarian diets as it’s typically only found in animal-based products but is an essential vitamin for a healthy body.
Simply Oat Creamy Oat Milk
Simply Oat Creamy Oat Milk Ingredients: Oatmilk , sunflower oil, cane sugar, natural flavors, salt
Reasons to avoid Simply Oat Creamy Oat Milk:
- One cup contains 4 grams of added sugar from cane sugar
- Nutrition Facts label not updated to include added sugars created by processing oats. Unclear how much added sugar is in each serving
- Possible glyphosate residue from conventional oats
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Oat Milk Is Incredibly Trendy With People Looking To Include More Plant
Is oat milk healthy? Compare the most popular brands.
Ok, I finally caved and set out to purchase a carton of oat milk to play around with for some recipe testing. After being asked, Is oat milk good for you? by several clients, I decided to investigate the various brands on the market.
On a recent trip to Costco, I discovered a shelf stable box of Kirkland Signature Organic Non-Dairy Oat Beverage. Upon looking at the label, I noticed that the nutrition facts panel included 7 grams of added sugar, however, the ingredient list did not include any obvious source of sugar. Perplexed, I had to investigate.
Kirkland Signature Organic Non-Dairy Oat Beverage label
Look Beyond The Ingredient List
So, ultimately, unlike most other products, looking at the ingredient list doesnt tell you much about the sugar content of oat milk. The process used by each manufacturer will determine the nutrient content of the final product.
To help you out, I created a chart including the most popular brands of oat milk beverages with everything you need to know including calories, fat, carbs, fiber, total sugar, added sugar and protein to help you choose a product that suits your nutritional needs and preferences. .
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