Oat milk has skyrocketed in popularity in recent years and has become a staple in coffee shops and households alike. It’s creamy, versatile and a great alternative for those who are lactose intolerant, vegan or just want to try something new.
Oat milk is a plant-based milk made from oats and water. It is made by soaking oatmeal in water, blending it, and then straining out the solids. This process leaves a smooth, creamy liquid that has a similar consistency to cow’s milk. The taste of oat milk is slightly sweet, making it a great substitute for everything from morning coffee to baking recipes.
While oat milk has been around for decades, it has recently become increasingly popular, largely due to the growing demand for non-dairy milk alternatives. Oat milk can be a great addition to your diet, but like any food and drink, it is best consumed in moderation and as part of a balanced diet.
Oat milk is high in carbohydrates (16-20 grams per serving) and has a moderate amount of fiber. Although it doesn’t contain as much protein as cow’s milk or soy milk, it still provides a decent amount of energy. Oat milk typically has around 90-120 calories per cup, depending on the brand and whether it is sweetened or unsweetened. Many commercial oat milk products are fortified with vitamins and minerals such as calcium, vitamin D and B12 to complement the nutrient profile of milk.
The beta-glucan in oat milk may help lower cholesterol, especially LDL (bad cholesterol), and improve heart health. The fiber content in oat milk promotes digestion and helps maintain intestinal health. Oat milk is a good choice for people who are lactose intolerant or follow a vegan diet.
The best thing about oat milk is its versatility. Whether you’re looking for a milk replacement or just want to try something new, oat milk has many uses. Oat milk’s naturally creamy texture and sweetness make it the perfect complement to coffee. Whether you’re enjoying a cappuccino, a latte macchiato, or just a regular cup of coffee, oat milk is easy to froth. Because of its smooth consistency, it is particularly popular for iced latte macchiatos. Its flavor lends itself well to cakes, muffins, pancakes and other baked goods. It provides moisture and tenderness without overpowering the other flavors.
Oat milk gives smoothies a creamy base without being too heavy. It pairs well with fruits, vegetables, and even protein powders, making it a good choice for those on a vegan or dairy-free diet.
From soups to sauces to casseroles, oat milk can also easily replace milk in dishes. It is particularly suitable for creamy pasta sauces and mashed potatoes and adds more spice without changing the taste too much. Just like regular milk, oat milk is a great companion to cereal, oatmeal, and granola
Oat milk has earned its place as one of the best plant-based milk alternatives due to its creamy texture, taste, and versatility. Although it may not have the highest protein content, it offers a number of health benefits, particularly for heart and digestive health. Whether you use oat milk in your coffee, baking, or simply enjoy it in a bowl of cereal, it’s a great choice for anyone looking to reduce their dairy intake or try something new. And if you haven’t tried it yet, it might be just the plant-based milk you’ve been looking for.
Oat Milk Analogue Compared to Conventional Milk: Comprehensive Assessment of Scientific Evidence on Processing Techniques and Health Effects – PMC
Oat Milk Byproduct: An Overview of Porridge Nutrition, Processing, and Applications
Consumer perception of plant-based milk alternatives: systematic review | International Journal of Food Science and Technology | Oxford academic
The Impact of Plant-Based, Non-Dairy Alternative Milk on the Dairy Industry – PMC
Dr. Megan Johnson McCullough owns a gym in Oceanside, California called Every BODY’s Fit. She holds a PhD in Health and Human Performance, an MA in Physical Education and Health Sciences, and is a NASM Master Trainer and Instructor. She is also a professional natural bodybuilder, fitness model, wellness trainer and AFAA group exercise instructor. She also has 6 books on Amazon.
