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Why Does Oat Milk Have So Much Sugar

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Can You Froth Oat Milk

EASY OATMEAL RECIPE | with sweet & savory flavors

Milk has become an essential part of most coffee drinks. This liquid adds richness and creaminess to the aromatic and flavorful cup of joe.

In the past, dairy milk was the only option you could mix into your favorite coffee drinks. However, the world has evolved, and plant-based milk is now available to cater to vegan and lactose intolerant individuals. Oat milk is one of the newest additions to this growing list of milk alternatives.

Theres no doubt that you can use this to substitute the flavor of dairy milk, but does it behave the same way dairy does? Can you froth oat milk like regular milk? Lets find out.

How Many Calories Are In Oat Milk

A few calories here or there generally dont make that much of a difference, but FYI, here are the details.

One cup of unsweetened oat milk is about 120 calories, compared to about 30 to 40 calories in almond milk.

In contrast, a cup of whole cows milk has 150 and the skim version of cows milk has 90 calories. The unsweetened version of soy milk has roughly 70 calories per cup, flax milk has 25 to 60, coconut milk has 45, and pea milk has 70. Again, check the label, because it can vary.

What Brand Of Oat Milk Do They Use At Starbucks

Starbucks uses oat milk from the Oatly brand as one of its plant-based milk options.Oatlys milk pairs well with Starbucks signature espressos like Honey Oatmilk Latte. Oatly has 2% Original Oatmilk made with standard fat content and is ideal for smoothies or as a cold drink without additives. Oatly also crafted 3% Barista Edition Oatmilk which has a higher fat content that foams easily in hot beverages.

The Swedish oat milk brand has been a household name since the 90s, especially before what Starbucks calls a plant-based revolution. Starbucks also chose Oatly because the brand aligns with its sustainable goal to save the earth. Recently, oat milk has gained popularity among individuals who are conscious of the environmental cost of their daily coffee dose.

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What Is Dipotassium Phosphate And Why Is It In Oatmilk

Dipotassium phosphate is a buffer, which helps keep a liquid at the correct acidity. It is added to oat milk help prevent curdling or separation when heated.

Many shelf stable oat milks contain dipotassium phosphate to protect the beverage during the aseptic packaging process.

Dipotassium phosphate is not considered potentially harmful and there is a reasonable amount of research available on its safety.

However, if you are concerned about consuming phosphates in general, there are several oat milk options that avoid using this additive.

Best Overall: Elmhurst 1925 Unsweetened Oat Milk

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  • No added gums of emulsifiers

Who else recommends it? Women’s Health also picked Elmhurst Unsweetened Oat Milk.

What do buyers say? 86% of 1,100+ Amazon reviewers rated this product 4 stars or above.

Elmhurst Unsweetened Oat Milk tops our list made with just three ingredientsfiltered water, whole grain oats, and salt. Reviewers note that it also has a rich and creamy texture and tastes good.

A one-cup serving of Elmhurst Unsweetened Oat Milk contains 100 calories, 17 grams of carbohydrates, 3 grams of fiber, 2 grams of fat, 3 grams of protein, and 1 gram of sugar. This oat milk also doesnt have any added sugars, gums, or emulsifiers, and it’s gluten-free, non-GMO, and vegan.

Elmhurst Oat Milk is shelf-stable until opened, so you can stock up on a few cartons to keep in your pantry. The brand also makes Chocolate Oat Milk and Sweetened Oat Milk, which have 4 grams of added sugar per serving.

Price at time of publication: $48

Serving size: 8 ounces | Calories per serving: 100 | Sugar: 1 gram | Non-GMO: Yes | USDA Organic: No | Certified Gluten-Free: Yes | Additives: No

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Oatly Challenged Over No Added Sugars Claims On Unsweetened Oatmilk

Related tags:oatmilk, Oatly

In a complaint to ad watchdog NAD,* Campbell Soup took issue with Oatlys no added sugars claims.

While Oatly does not add sugars or other sweeteners to its oat beverages , the enzymatic process it uses to create its base oatmilk effectively creates sugars in situ by breaking down oat starch into simple sugars, argued Campbell Soup, which claims the 0g added sugars claim on Oatlys Nutrition Facts Panel – which it has referenced in some ads is therefore misleading.

Are Oatmeal Good For Weight Loss

A study published in the journal The Journal of Nutrition has shown that for some people, it can. Researchers analyzed data from nearly 1,500 participants who had lost weight or kept it off over a period of four years. They found that those who ate more oatmeal were thinner and on average less obese than those who didnt eat any form of breakfast each morning.

Also Check: Does Coffee Raise Blood Sugar

Best Organic : Malk Oat Malk

Amazon

  • No added gums or emulsifiers

Similar to the Elmhurst Unsweetened Oat Milk, Oat MALK is made from just three ingredientsfiltered Water, organic gluten free oat Flour, and himalayan pink salt. MALK also offers vanilla and chocolate flavored oat milk.

A one-cup serving of Oat MALK contains 90 calories, 17 grams of carbohydrates, 2 grams of fiber, 1.5 grams of fat, 3 grams of protein, and 6 gram of sugar. This oat milk also doesnt have any added sugars, gums, or emulsifiers, and it’s gluten-free, non-GMO, and USDA Organic.

Price at time of publication: $6

Serving size: 8 ounces | Calories per serving: 90 | Sugar: 6 gram | Non-GMO: Yes | USDA Organic: Yes | Certified Gluten-Free: No | Additives: No

Health: 9 Oat Health Benefits

Health Warnings About Eating Oats/Oatmeal, Especially For Breakfast!

Is oat milk healthy? Letâs dive into the health benefits of milk and why it is an excellent dairy alternative.

  • Low in Calories: if you are looking into keeping your waist, this easy oat milk should be one of your allies. Although all vegetable kinds of milk are significantly lower in calories than regular milk, homemade oat milk is lower than its peers and Homemade Soy Milk ).
  • Skin: oat milkâs benefits for skin come from its anti-inflammatory properties, which help reduce acne flare-ups. Oat milk is a humectant that helps skin retain water and is widely found in moisturizers. Oat milk contains Vitamin D, which is great for your skin.
  • Bone Strengthening: oat milk contains potassium, magnesium, and zinc, which are potent minerals and are essential for forming and strengthening bones.
  • Fats: oat milk has a zero count of saturated fats and three times less fat than whole milk.
  • Dairy-Free: oats are low in fat and dairy-free, so they are an excellent lactose intolerant choice. It also has a naturally sweet taste.
  • Cholesterol-Free: it contains zero cholesterol. Regular consumption may even lower LDL cholesterol in the blood. This is not the case with dairy milk. Dairy products like butter, cheese, and cowâs milk are high in cholesterol.
  • High in Vitamins: oat milk has our beloved B vitamins folate and thiamine, which support the normal function of red blood cells and the breakdown of carbohydrates, respectively.
  • Read on:

    Recommended Reading: Why Is Sugar Bad For You

    How Many Grams Of Sugar Are In An Oatmeal Raisin Cookie

    Oatmeal raisin cookies are a popular dessert food, and many people believe that they have between 30 and 50 grams of sugar in each cookie. However, there is unfortunately much truth to the myth that these cookies contain a high amount of sugar. In this article, we will look at how many grams of sugar are in an oatmeal raisin cookie and see if it is worth the high price tag.

    Healthy Hair And Nails

    As well as potentially repairing and protecting our skin, oat milk can reportedly help make our hair and nails stronger and shinier, as well as encourage them to grow faster.

    This is due to the B vitamins, which weve mentioned above, that are present in oat milk.29

    Vitamin B 12 in particular is often found in hair, skin, and nail supplements.

    B vitamins also help fight against oxidative damage to our cells from harmful free radicals, helping to minimise skin damage and encourage cellular repair.

    Similarly, B vitamins work anti-ageing magic on hair, too, by encouraging cell renewal in the same way they do for skin.30

    They may also play a role in hair colour too â research has suggested that being deficient in B12 can cause premature greying and hair loss.31

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    Healthy Oat Milks Minimize Added Sugar

    There are two sources of labeled added sugar in oat milk. The first is from oats themselves. The second, and less common, is from the addition of cane sugar or other sweeteners.

    Oatmilk is Naturally High in Sugar

    While oats themselves do not contain sugar, they are full of carbohydrates which are easily broken down into simple sugars.

    Different manufacturing processes will create oat milks with various levels of simple sugar.

    The FDA now requires the sugars created during oatmilk manufacturing process to be listed on the nutrition information label as added sugar. Most companies have updated their label accordingly, but some have not.

    Avoid oat milks that have not updated their nutrition facts label as there is no way to accurately predict the amount of added sugar. An asterisk in a product listed below indicates the label has not been updated.

    Read more on recommended daily intake of added sugar and why you want to minimize added sugar consumption.

    Recommendation: When choosing an oat milk, look for one with minimal labeled added sugar. Also, if you include oatmilk in your diet, evaluate how it impacts your overall sugar intake and consider reducing other sources of added sugar.

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    How Much Fiber Is In Oat Milk

    Why Choose Quick Oats?

    If you’re looking to get more fiber, milk is probably not the food you should be relying on. But oat milk does have some.

    Oat milk also retains some of the healthful fiber found in oats, although it only supplies about 2 grams per cup, said Sass.

    Pea milk, flax, almond, cashew, hemp, coconut, soy, and cows milk all have 1 gram of fiber or less per cup.

    Read Also: Does Coffee Affect Your Blood Sugar

    The Best Oats For Diabetes

    While most oatmeal is a great food to eat if you have diabetes, there are some exceptions. As mentioned above, pre-packaged oatmeal with flavor added in is made with the most processed type of oats, instant oats, and often contains large amounts of added sugars. While its convenient and delicious, you should look elsewhere for your morning bowl of oatmeal. The very best type of oatmeal for people with Type 2 diabetes is steel-cut oats. Because they are the least processed and are full of fiber, they actually have the lowest glycemic load, making it easier for your body to digest, and preventing blood sugar spikes. If you dont love or have time to cook steel cut oats, try rolled oats or overnight oats. These are also much less processed than instant oats, have a low glycemic load, and are still full of fiber.

    Just make sure not to add too many extra carbs to your healthy bowl of oatmeal. Thats where people with diabetes can really get in trouble. While oatmeal itself has a low glycemic load, adding spoonfuls of brown sugar or dried nuts can make your carb count skyrocket, and your blood sugar wont be far behind.

    Disclaimer: Each new type of food can have a different effect on your body and blood sugar levels. When adding something new to your diet, make sure to test your blood sugar right before eating, and then again two hours later. Ensure that your body responds well to a new type of food before making it a regular part of your diet.

    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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    Health Benefits Of Oat Milk

    The consumption of oats has links to many health benefits, including a lowered risk of type 2 diabetes, cholesterol, and certain cancers.

    Because oat milk is derived from oats, it also contains a type of soluble fiber called beta-glucan, which is known to support overall metabolic health and lower the risk of obesity.

    In fact, one study among individuals who consumed oat milk rather than cowâs milk and other alternatives found that drinking oat milk might have contributed to lower LDL cholesterol levels, though these are preliminary results in need of more clarification with additional studies.

    While it appears that oat milk can be beneficial and packed with vitamins and minerals, every non-dairy milk option does have certain advantages and disadvantages.Here are some pros and cons of oat milk:

    Healthy Oat Milks Have Minimal Sodium

    Homemade Oat Milk Recipe Zero Waste Coffee Talk

    Sodium, from salt and other food additives, can be found in almost any processed food. Oatmilk is no exception.

    Salt is often added to enhance the flavor of non-dairy beverages. Additionally, gums and thickeners added to improve the texture of oat milk often contain sodium.

    More than 90% of us consume too much sodium each day according to the Dietary Guidelines of America. Read more on the recommended daily intake of sodium and why you want to reduce your daily sodium intake.

    Recommendation: If you are on a reduced salt diet, avoid oat milks with high levels of sodium.

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    The Oatmeal Health Halo

    Oatmeal is one of those foods that seem to have a health halo around it.

    A lot of health providers give their patients generalized snippets of diet advice and eat oatmeal is a popular one.

    Many talk about it as if it will magically cause us to be healthier once we start eating a bowl every day. But for individuals with type 2 diabetes, this advice can be disastrous, as eating oatmeal can cause blood sugar to rise.

    Why?

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    Chobani Oat Plain Extra Creamy Oat Milk

    Chobani Oat Plain Extra Creamy Oat Milk Ingredients: Organic oat blend , organic rapeseed oil , sea salt, nutrient extract blend , calcium carbonate, gellan gum, tricalcium phosphate, dipotassium phosphate

    Reasons to consider Chobani Oat Plain Extra Creamy Oat Milk:

    • Made from whole grain oats
    • Organic oats, so likely glyphosate free
    • Certified gluten free

    Reasons to avoid Chobani Oat Plain Extra Creamy Oat Milk:

    • One cup contains 7 grams of added sugar created by processing oats
    • Thickened with highly processed gums

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    Using A Cgm To Test Oat Milk Response

    Using a continuous glucose monitor to track how your blood sugar responds to certain foods can help form new eating habits for better metabolic health. Natalie Krafft, a health writer on the Nutrisense team, decided to test how her body responded to a morning coffee with oat milk instead of a cup of black coffee.

    With her CGM on, she drank a cup of 100 milliliters of coffee mixed with 50 milliliters of Oatly oat milk.Below, you can see that her blood sugar spiked up to 123 mg / dL shortly after drinking an oat milk coffee on an empty stomach.

    In contrast, a few days later, she drank a 150-milliliter cup of black coffee soon after waking up. This time, she found that her glucose levels remained almost unchanged after two hours, peaking at 74 mg / dL.

    These findings are just one example of the different blood sugar responses that someone may have when consuming oat milk.

    However, itâs important to remember that these levels may change with other factors. Some of these include the time of day you consume it or whether or not you drink your oat milk with or without sources of fiber or protein.

    Is Oat Milk Actually Good For You

    Steel Cut Oats Recipe

    The popular brand Oatly claims its a health food. The internet claims its more like a can of Coca-Cola.

    Outside’s long reads email newsletter features our strongest writing, most ambitious reporting, and award-winning storytelling about the outdoors..

    Last week the internet mob turned its eye on an unsuspecting subject: oat milk. It started with Katherine Champagne, who wrote in a tweet on April 5: Im still in awe that Oatly created super sugar grain juice, cut it with canola oil, and then successfully used marketing to convince everyone that no, this is Good. Attached was a screenshot from Oatly: The New Coke, an August 2020 story written by Nat Eliason that ran in the Almanack business newsletter. A business writer and digital entrepreneur, Eliason sought to expose Oatly, a wildly popular milk substitute made primarily from oats, for what he claims it really is: junk food.

    Predictably, nutrition Twitter went nuts. Plenty of the responses were along the lines of: How dare they market this glorified sugar syrup as healthy! Others were more critical, pointing out that oat milk is far from a super sugar grain juice and that most consumers arent guzzling the stuff in the quantities that Eliasonwho has no nutritional education or credentialssuggested in his article. To be honest, after writing about nutrition for a decade, the only thing that surprises me about the controversy is that anyone finds the fact that Oatly is mostly marketing surprising at all.

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    Sois Oat Milk Better For You Than Almond Milk

    Ultimately, both almond milk and oat milk are fine choices.

    If youre looking for a low-calorie option and dont care as much about consistency or flavor, almond milk will certainly do the trick, says Castillo.

    Califia Farms – Almond Milk Unsweetened
    Califia Farms – Almond Milk Unsweetened

    On the other hand, oat milk contains slightly more beneficial nutrients like protein and fiber that help keep you full for longer, so its a good bet in bowls or smoothies, he says. Oat milk’s flavor and froth also make it a much better cows milk substitute in coffee.

    Elmhurst 1925 Unsweetened Oat Milk
    Elmhurst 1925 Unsweetened Oat Milk

    Regardless of whether you opt for oat or almond milk, look for an unsweetened bottle that contains as few ingredients as possible.

    The bottom line: Both oat milk and almond milk have pros and cons, so drink whichever you like best.

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