If you’re 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 might consider switching: lactose intoleranceenvironmental concerns, animal welfare, and simple curiosity, to name just a few.
For many, choosing the best alternative to milk is an increasing challenge. A glance at the supermarket shelves will tell you that the range of options available is constantly expanding and more and more brands are offering plant-based products. According statist (opens in a new tab)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? Read on to find out everything you need to know.
Oat milk: nutritional information
| Nutrient/ 240ml | Amount per serving (1 cup) | % Daily value |
|---|---|---|
| Fat | 3.8g | |
| carbohydrates | 16g | |
| Protein | 3g | |
| Dietary fiber | 1g | 4% |
| Sugar | 7g | |
| Calcium | 350 milligrams | 25% |
| Match | 269 milligrams | twenty% |
| Iron | 0.28 milligrams | two% |
| Potassium | 389 milligrams | 8% |
| Riboflavin (vitamin B2) | 0.6 milligrams | Four. Five% |
| Cobalamin (vitamin B12) | 1.2 µg | fifty% |
How long does oat milk last?
Like cow’s milk, oat milks can be divided into two categories: UHT (ultra-high temperature)/shelf-stable and fresh/refrigerated. UHT beverages undergo extensive thermal processing to increase their shelf life, while refrigerated beverages do not, making them less stable at room temperature. As such, they come with different expiration dates and storage guidelines.
Shelf-stable oat milk generally has a shelf life of six to 12 months. Refrigerated ones tend to have a much shorter expiration date, usually a couple of weeks from when they were produced, and stay fresh for only a week after opening.
If stored in the refrigerator, UHT oat milk is safe to consume for about seven to 10 days after opening the carton or bottle.
What are the health benefits of oat milk?
Many people start the day with a steaming bowl of oatmeal. Oatmeal is the perfect breakfast food: hearty, 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 Food newspaper (opens in a new tab), regular consumption of oatmeal can contribute to lower cholesterol levels, improved blood sugar metabolism, a healthier immune system, and a more balanced gut microbiome. It has also been shown to reduce the risk of developing heart diseasedermatitis (inflammation of the skin) and some forms of cancer.
These health-promoting properties can be attributed to a variety of important nutrients that this food contains. Oatmeal is rich in complex carbohydrates, proteins and Dietary fiber, as well as many vitamins, minerals, and biologically active compounds, such as beta-glucans and avenanthramides. Beta-glucans are a fraction of dietary fiber that have been shown to improve multiple indicators of cardiovascular, gastrointestinal, and metabolic health, as described in a review published in Nutrition Reviews (opens in a new tab).
avenanthramides, a type of phytonutrients specific to oats, can also boast a long list of potential benefits. According to an article recently published in the Journal of Food and Agricultural Chemistry (opens in a new tab)avenanthramides can help reduce inflammation, relieve skin irritation, fight free radicals and prevent the formation and spread of various types of cancer. They can also help with weight loss and muscle recovery.
But does drinking oat milk have the same benefits as eating solid oats? By their nature, some compounds may be more diluted and less effective in liquid form. So far, not much research has been done in this area, but the results of preliminary studies are promising.
A study published in Annals of Nutrition and Metabolism (opens in a new tab) aimed to compare the effects of oat milk, soy milk, and cow’s milk on plasma lipids, glucose, insulin, and antioxidant status. After four weeks, participants who drank oat milk showed an average 4% drop in total cholesterol levels and a 9% drop in low-density lipoprotein (LDL) “bad” cholesterol levels. At the same time, researchers from Nutrition Today (opens in a new tab) Point out that, despite showing some benefits on its own, adding oat milk to a diet that already contains oats doesn’t seem to have any additional effect.
Oat milk vs almond milk
Oat milk and almond milk top the sales charts in the US, so knowing how the two compare can come in handy the next time you head to the grocery store. The production process is similar in both cases: the almonds and oats are soaked in water, crushed and strained to remove most of the solid components. After this stage, many companies fortify their products with calcium, vitamin B12, and vitamin D.
However, if sustainability is close to your heart, you may want to consider that oats and almonds have different environmental footprints. Growing and harvesting almonds will require much higher water usage, as described in the world food security (opens in a new tab) newspaper.
From a nutritional perspective, there will be some degree of variation between different products, especially if they are sweetened or flavored. Still, in their raw forms, both oat and almond milk don’t contain much fat, sugar, or dietary fiber. The biggest difference between them is their calorie content. Oat milk is high in energy-dense carbs with up to 20g per serving, while almond milk can have as little as 1g carbs per cup.
Oat milk also provides up to three times more protein, so if you’re looking for something more filling, oat milk may be a better choice. But if cutting calories is your priority, opt for almond milk.
In addition, they differ substantially in terms of their taste and texture. Oat milk is considerably thicker and creamier than almond milk. It can also be sweeter and have a richer mouthfeel. Almond milk, on the other hand, is more watery and has a stronger nutty flavor.
Both options work well in teas, coffees, protein shakes, and smoothies. However, due to its carbohydrate content, oat milk may work better in baked goods and desserts.
Almond milk is gluten-free and soy-free, making it a suitable choice for people with Celiac Disease, gluten sensitivity or soy allergy. However, people with nut allergies may need to stay away. Oat milk in its pure form is safe for coeliacs, but there is a high chance of cross-contamination during the production process, so you may need to make sure the oat milk you choose is clearly labeled gluten-free. .
Is oat milk bad for you?
The research is clear: oats are highly nutritious and beneficial to our health. There is not as much evidence for oat milk, but it likely has similar properties to solid oats, although potentially less pronounced due to its high water content.
Still, there are some risks and considerations for consuming oat milk. Due to its beta-glucan content, oatmeal can cause certain people to experience a number of gastrointestinal problems, including bloating, gas, and stomach cramps. Since beta-glucans are soluble in water, they will also be present in milk.
Another aspect to take into account is the sugar content in oat milk. Solid oats are rich in complex carbohydrates, but the milk-making process can cause them to break down into smaller molecules. If the milk is additionally sweetened, that will raise its sugar content even more.
Finally, although it is not very common, some people may suffer from an allergy to oats. For these people, it is best to avoid drinking oat milk altogether.
