Oat Milk Nutrition: Facts and Benefits

Oat milk is having a real moment. In fact, this delicious alternative to cow’s milk has recently been surpassed to soy milk Secure the second slot On our list of the most popular plant-based milks in the United States

With a naturally sweet flavor and thicker creamy texture than many other milk alternatives, the humble oat milk has elevated the humble oatmeal beyond breakfast into a new world of sweet and savory possibilities.

Before you drink your next oat milk (seriously, it’s so creamy and frothy, you’ll never know it’s not whole milk), learn more about nourishing oat milk.

Plus, discover how to use this modern, non-dairy milk in your meals, snacks, and more.

What is oat milk?

At its simplest, oat milk is just a mixture of oats and water. It’s that easy!

Now this Vegetable milk Its popularity has skyrocketed, you are likely to find many brands and flavors at your local grocery store. However, many brands include more than just oatmeal and H2O, such as:

• Flavors
• Localities
• salt
• Preservatives
• Thickeners
• oils
• Added vitamins and minerals

Feeding oat milk

Oat milk offers more than just a rich, creamy flavor. “Oat milk is a great alternative for those who need an allergen-free milk option,” he says. Melissa Majumdar, MS, RD, CSOWM, LDN, spokesperson for the Academy of Nutrition and Dietetics. “It’s free of lactose, dairy, and nuts, and it can even be free of gluten.”

Although oats do not naturally contain gluten, they are often grown or processed near wheat and other grains that contain gluten.

If you’re looking for a gluten-free version, just check the label: “Some oat milk companies grow and make oats separately,” says Majumdar.

Nutritional facts on oat milk

The ingredients in oat milk vary from brand to brand. Here it is Nutrition breakdown For an unsweetened cup from the famous brand, Oats.

• Calories: 120
• Protein: 3 grams
• Fat: 5 grams
• Carbs: 16 grams
• Total sugars: 7 grams
• Fiber: 2 grams

“Non-dairy milk tends to be fortified with nutrients like calcium and vitamin D, so it is comparable to that of dairy products,” Majumdar says.

Oatly fortifies them To contain:

• Calcium: 25% DV
• Vitamin D: 20% of the daily value
• Riboflavin: 45% DV
• Vitamin B12: 50% of the daily value

How does oat milk compare to other milks

In terms of flavor, color, and texture, oat milk is more similar to whole milk than other non-dairy options.

It also has a thicker flavor and more creamy flavor than soy milk or almond milk, in addition to a mild “oat” flavor.

As for nourishing oat milk, it has less fat and sugar Full cream cow’s milkBut it lacks protein.

“Depending on the type of cow’s milk, the fat content may change as well,” Majumdar says.

For example, a cup of skim milk 0 grams of fatThis makes it a lower fat option than oats and other types of oat milk.

Is oat milk or almond milk better for you?

If you put these two more popular vegan options face to faceAnd the He says feeding oat milk may shorten in some key areas Masha Davis, MPH, RDN, author of “Eat Your Vitamins.”

“Other nut milks, such as almond milk, may be lower in calories, carbohydrates and sugar and higher in other nutrients such as vitamin E,” Davis says.

As a bonus, oat milk usually contains more fiber than other types of dairy, although it is not so much.

Part of the high sugar content in oat milk is due to the addition SugarsSo choose brands that you delete and be labeled “unsweetened”.

However, oat milk naturally contains more sugar than some other plant-based milks.

“The milk base is made of rolled or hard oats, which are a source of carbohydrates,” says Davis.

Soy, almonds, hemp seeds, and other plant-based dairy sources are usually lower in carbs than oats.

How to use oat milk

You can use oat milk in many of the same recipes as plant-based or cow’s milk.

“Oat milk is a great base for your smoothies, oatmeal, or chia seed pudding,” says Davis. “ It’s also great for coffee, tea, and Latte. “

You can add oat milk to savory recipes as well, such as mashed potatoes or creamy soups.

How to make oat milk

Want to make your own dairy-free milk at home? Try Majumdar Oat Milk Recipe:

• Mix one part oats and four parts water. Do not mix too much, or you will get glue.
• Strain the mixture with a cotton cloth or coffee filter. (For a smoother finish, you can soak the oats for 15 minutes and strain the mixture twice.)
• Enjoy it as is or flavor with a pinch of salt, cocoa powder, blended berries, or vanilla extract.