Oat Milk: Uses, Benefits, & Side Effects

Oat milk is increasingly appearing on grocery store shelves because of its wonderful taste and its nutritional advantages. It doesn’t do any harm that there are a few oat milk producers that have considerable amounts devoted to marketing. But is oat milk healthy? Is it good for you? Let’s have a thorough exploration to discover the answer. Those with dietary restrictions or allergies may benefit from oatmeal, as it does not contain dairy, lactose, soy, nuts, or gluten. Oats are naturally free of gluten, which makes oatmeal a suitable option.

Once you are cognizant of the probable advantages and disadvantages of oat milk, you can teach yourself how to make it with simply two components necessary.

What Is Oat Milk?

Vegan milk derived from oats has become widely popular lately. For making oat milk, begin by combining one cup of previously soaked, rolled oats with about three cups of water in a blender. Then, pour the resulting liquid through a cheesecloth to obtain the milk. The type of oat milk recipe you employ can determine whether to add cinnamon, vanilla, dates, or other natural sweeteners to increase the taste.

Oat milk has become increasingly popular, and is now offered for purchase in various supermarkets and health food shops. Food organizations have simplified the process of consuming this kind of milk and at times, even add supplementary minerals and vitamins which result in a product that is high in several of the microelements present in standard cow’s milk, for example, Vitamin A, calcium, riboflavin, and Vitamin D.

People who have experienced allergies to regular milk, as well as those wishing to reduce their intake of animal products, have been using plant-based milk as a substitute for some time.

For quite a while, soy milk has been the top choice among plant-based milk alternatives because of its durability, nutrient-packed qualities and its ability to be used in a variety of dishes. Around 2010, almond milk started becoming more common, and by 2013 it was being consumed more often in the U.S. than soy milk.

Nielsen recently reported that non-dairy milk accounts for roughly 40% of the total milk sales in America. In addition to the traditional soy, oat and almond milks, several new options have been created, such as hemp, coconut, rice, quinoa and hazelnut, each of which contains its own distinct health advantages and nutrition.

Nutrition Facts

Oat milk typically consists of fewer calories, yet it is full of protein and is often supplemented with minerals and vitamins like calcium, riboflavin and vitamin D. Some commercial forms of food may also include additional components that lengthen the shelf life and strengthen the taste.

It should be remembered that while making one’s own oat milk may have minor changes in nutritional value, there are likely to be fewer nutrients included that factory-made products do.

One cup of oat milk contains approximately:

130 calories
15 grams carbohydrates
4 grams protein
2.5 grams fat
2 grams dietary fiber
1.2 micrograms vitamin B12 (50 percent DV)
0.6 milligram riboflavin (45 percent DV)
350 milligrams calcium (25 percent DV)
100 international units vitamin D (25 percent DV)
269 milligrams phosphorus (20 percent DV)
500 international units vitamin A (10 percent DV)
1.8 milligrams iron (10 percent DV)
115 milligrams sodium (5 percent DV)

Properties of Oat Milk

Oat milk properties may be as follows:

It may be beneficial for diabetes
It may be an antioxidant
It may lower the blood pressure
It may help to eliminate fatigue
It may protect the heart health
It may enhance the immune system
It may have cholesterol-lowering properties
It may reduce the formation of blood clots

Potential Uses of Oat Milk for Overall Health

Some of the potential benefits of oat milk are described as follows:

Diabetes

Research indicates that oat milk has properties that are beneficial in the management of diabetes. Studies have revealed that the bioactive dietary peptide found in oat milk could potentially increases insulin production and assist in the breakdown of glucose. Research on humans revealed that drinking oat milk may raise fasting blood glucose levels and insulin amounts. No sizable human trials have been conducted to assess the potential for oat milk to effectively treat diabetes. It is essential to monitor your blood glucose values and receive suitable medical care if the results show abnormal readings.

Regulate Blood Pressure

Oat milk may help manage blood pressure, which in turn can be beneficial for heart health. Research conducted on rats indicated that the globulin part of oat milk has the potential to control blood pressure. Research with human participants has indicated that compounds such as beta-glucans, dietary fibers, and avenanthramides may have an effect on controlling blood pressure levels. Consequently, drinking oat milk might possibly lower the possibility of high blood pressure and could potentially enhance heart health. If you experience any abnormal blood pressure readings or symptoms of heart ailments, it’s crucial that you quickly see your doctor and get the necessary medication. Do not self-medicate.

Enhancing the Immune System

Oats contain peptides that could boost the body’s immunity. It is possible that this could improve one’s natural immunity (the body’s initial response to foreign material) and adaptive immunity (particular immune cells that fight off foreign material). It is yet to be determined how exactly the peptides in oat milk boost the immune system. In order to determine the impact of oat milk on immune system functioning, further research needs to be conducted.

Hypoxia

A state of Hypoxia exists when the body’s tissues lack sufficient oxygen. Oat milk containing oligopeptides could potentially lessen the chances of experiencing hypoxia and increase hemoglobin levels. The red blood cells in the body have the protein hemoglobin, which transports oxygen to the different tissues of the body. Oat milk could possibly be useful in mitigating hypoxia. More research is needed to substantiate the efficacy of oat milk in treating hypoxia.

Exercise-Induced Fatigue

Oat milk might reduce exhaustion resulting from arduous physical activity by increasing muscle power. Oat milk has the possibility of increasing muscle strength due to its capability of reducing lactic acid and blood urea nitrogen build-up, helping to boost glycogen levels in the muscles and liver. Oat milk may reduce physical discomfort associated with exercise. Research indicated that oat milk could potentially improve the regenerative process for muscles after physical activity. More research is still needed to verify the anti-tiredness benefits of oat milk.

Prevent Platelet Aggregation

Oat milk could prevent platelets from clumping together because of the hydrolysates it contains. Oats may also have a globulin in them which can stop the effects of arachidonic acid in the body, like when it causes the clumping together of platelets. The need for further exploration is essential to determine if oat milk could be effective in inhibiting platelet clumping.

Reduce Cholesterol Levels

Oat milk may possess cholesterol-lowering properties. Oat milk may lead to a decrease in unhealthy cholesterol via inhibiting cholesterol uptake in the gut, as well as increasing the volume of bile acids that are released in fecal matter. This study was done on animals. Extensive human studies are going to be conducted to investigate the ability of oat milk to reduce cholesterol levels in humans. If you suffer from too much cholesterol and being overweight, it is recommended that you seek advice from a healthcare professional for appropriate treatment. Do not self-medicate.

Anemia

Oat milk may be used to alleviate anemia. This could be the result of its antioxidant characteristics, which helps to lessen oxidative tension. Research performed on rats that lack iron suggested that oat milk could be beneficial for treating anemia. Further medical research is needed to verify the impact of oat milk on anemia. Instead of trying to treat the anemia yourself, it is important that you get appropriate medical care.

Despite existing studies highlighting the positive results of oat milk in certain situations, further research is required to determine how profoundly oat milk can affect people’s well-being.

Vs. Almond Milk

How does oat milk compare to almond milk?

In terms of flavour and consistence, oat milk possesses a sweet taste just like almond milk and is lightweight, akin to skim milk. Different kinds of nut milk, including cashew milk, can be acquired in various tastes, including coffee or chocolate. Nevertheless, it is also available in sweetener or plain varieties.

When it comes to nutrients, oat milk has more calories and carbs than almond milk, but sometimes it has greater amounts of protein and fiber. Milk made out of almonds is commonly fortified with essential vitamins and minerals, for instance, vitamin D and calcium. Nevertheless, there are slight distinctions between the two – almond milk has vitamin E, while being lacking in riboflavin.

Vs. Conventional Milk

Oat milk is not as calorically dense as ordinary cow’s milk, however, it has almost twofold the measure of carbs. Cows’ milk is packed with protein, as well as a variety of vital vitamins and minerals. Oat milk does contain trace amounts of micronutrients due to fortification, where these components are added during refinement. On the other hand, regular milk has an organic attribute that provides nutrients like calcium, riboflavin, and vitamin B12.

Besides, the applications for oat milk are more confined. Both regular milk and almond milk can be heated at moderate temperatures, while oat milk becomes more viscous and sticky if warmed. Therefore, using this as a substitute for milk in recipes that need to be cooked or heated is not ideal.

How to Use Oat Milk?

Oat milk may be included in various dishes that are given below:

Oat milk can be used in baked goods
Oat milk can be an ingredient in preparing creamy soups
Oat milk can be a part of your favorite milk-based beverages like hot cocoa, coffee, tea, and many more
Oat milk can be a staple ingredient for puddings and smoothies

Before consuming oat milk in a great deal or incorporating herbal supplements into your diet, it is advised that you seek the advice of a medical professional. Do not cease or substitute a medicinal therapy already prescribed to you by a doctor with an ayurvedic/herbal remedy without first consulting with a competent health care practitioner.

Side Effects of Oat Milk:

Oat milk side effects may be as follows:

Oat milk may cause gas
Oat milk may also cause bloating

If you have any negative reactions to oat milk, you should quickly speak to a medical professional or your Ayurvedic practitioner that has prescribed it to you. They will be able to provide guidance on how to best manage your symptoms.

Precautions to Take with Oat Milk:

Some precautions to take before consuming oat milk are:

People with celiac disease must be cautious before consuming oat milk due to the presence of gluten.
People having disorders of the stomach, intestine and other parts of the gastrointestinal tract should be careful before consuming oat milk since it may block your intestine.

Interactions With Other Drugs:

Oats may interact with anti-diabetic drugs. It may cause the blood sugar level to go low when diabetes medications are taken with oats. It is important to monitor your blood sugar level if you have consumed oat milk and have diabetes. You must consult your doctor if your blood sugar level gets abnormal.

Frequently Asked Questions:

What are the Benefits of Oat Milk?

Oat milk may be beneficial for individuals with diabetes. It may improve heart health and lower blood pressure. Oat milk may enhance immune function. It may be beneficial in decreasing the possibility of low oxygen in the blood and blood cells sticking together. Besides, oat milk can be beneficial in reducing cholesterol levels. If you experience any of these issues, it is advisable to speak to a physician to receive appropriate care. Do not self-medicate.

What are the Side Effects of Oat milk?

Oat milk may cause gas and bloat.

What are the Nutrients in Oat Milk?

Oat milk includes proteins, lipids, starches, fibers, saccharides, calcium, potassium, and phosphorus in its nutrient profile. Organic materials such as beta-glucans, phenolics, avenanthramides, and flavonoids may also be found.

Is there a Possibility that Oat Milk is Good for You?

It is advantageous to consume oat milk every day.

What are the Disadvantages of Oat Milk?

Those with celiac disease or with gastrointestinal issues must exercise caution before drinking oat milk. Drinking oat milk may result in symptoms such as flatulence and abdominal bloating. It has the potential to influence medications for diabetes, resulting in blood sugar levels dipping too low.