Oat Milk: How To Make It, Nutrition, Benefits And More

Any health-conscious person never forgets to drink milk because it’s a good source of nutrition. Those who are vegan look for plant-based milk. Oat milk is a good source of nutrients that vegans can add to their diet. But what’s more special is that you can prepare this milk at home. It has different types, like Oatly, silk oat milk, etc. In this blog, we will discuss how to make it at home, its nutrients, health benefits, and potential downsides, so stay connected with us until the end. 

How To Make Oat Milk?

Making oat milk at home is easy and costs less than purchasing it. Moreover, you can choose which ingredients to use and avoid additives, making it healthier. Let’s check out the steps to make this milk at home. 

1. Put 1 cup of rolled oats in a container.
2. Add 3 cups of cold water to it and mix well.
3. Wait for 30 seconds in cold temperatures.
4. Place a cheesecloth over the container.
5. Pour the mixture into another container and separate the milk from the oats. 
6. From the cheesecloth, gently squeeze the remaining liquid. 

Note: Your milk is ready, but for a better flavour, you can add extra ingredients, like a pinch of salt, a bit of honey, vanilla, etc. 

Nutrition Profile Of Oat Milk

Oat milk is a great source of vitamins, minerals, and fibre. From the sections below, you can understand what nutrients it offers. We are using 240ml of oatly (milk made of gluten-free oats).

Calories – 120

Protein- 3 grams

Fat – 5 grams

Carbs – 16 grams

Dietary Fibre – 2 grams

Vitamin B12 – 50% of the DV (Daily Value)

Riboflavin – 45% of the DV

Calcium – 25% of the DV

Phosphorus – 20% of the DV

Vitamin D – 20% of the DV

Vitamin A – 20% of the DV

Potassium – 8% of the DV

Iron – 2% of the DV

Oat Milk Health Benefits

Oat milk offers several health benefits. Let’s keep reading and uncover them all. 

1. Might Lower Bad Cholesterol

Oat milk is rich in beta-glucan (a type of soluble fibre), forming gel-like substances in the gut. It can reduce cholesterol absorption and lower LDL (bad) cholesterol, which is associated with heart disease. Eating just 1 cup (240mL) of this milk would provide you with 1.9 grams of beta-glucan.

2. Good for Bone Strength

Oat milk, one of the plant-based milks, contains a good amount of calcium and vitamin D, important nutrients for bone strength. Calcium is the primary mineral in bones, which, over time reduces from the body. This can cause bones to become brittle and likely to break or fracture. Vitamin D aids in the absorption of calcium, so this is also important for bone strength. Only fortified versions of this milk contain vitamin D and calcium. 

3. Great Source of B Vitamins

Whether condensed oat milk or regular, it contains B vitamins like B12 and riboflavin. B vitamins offer benefits like strengthening hair, nails, and skin and alleviating stress. 

Potential Downsides Of Oat Milk

Oat milk also has some downsides that you need to know. Learn them all from the below section. 

1. Low Protein Content

The protein content of this milk is very low; one cup offers around 3 grams of protein, whereas one cup of cow milk or soy milk offers around 12 grams of protein.

2. Might Contribute to Weight Gain

Purchased oat milk might contain canola oil, fats, and added sugar, which can increase weight. To manage weight, you can use milk made at home or the one with minimum sugar.  

3. High Carbohydrate Content

This milk contains a high amount of carbohydrates, at least 10 grams in a cup, making it a poor choice for diabetic patients and people following a low-carb diet. 

Oat Milk: The Nutritious And Delicious One

If you want a replacement for cow milk, oat milk can be a great choice. It doesn’t have much protein but offers many other nutrients like vitamins, calcium, etc. You can make it at home by following the steps mentioned above. It would be best to drink condensed oat milk because all the benefits will be boosted. 

Frequently Asked Questions

1. How beneficial is silk oat milk?

Silk oat milk is free of gluten, nuts, soy, carrageenan, cholesterol, etc., and is an excellent source of Vitamin D, Vitamin B12, and Riboflavin, making it pretty healthy. 

2. Which is better, oat or almond milk?

Almond milk contains more fat and calcium, while oat milk is high in carbohydrates and iron, so you must select depending on your health goals. 

3. What does oat milk taste like?

Generally purchased oat milk tastes sweet with an oaty flavour and a bit of nuttiness.

4. Is oat milk creamy or watery?

Oat milk is smooth and creamy and tastes just great.