Ask Sharon: Is Oat Milk Good for You?

Oat milk is having its second, however is oat milk good for you? Be taught concerning the execs and cons of oat milk vitamin and sustainability, in addition to how one of the best oat milk merchandise examine on this knowledgeable oat milk information.

As we speak you’ll discover an infinite array of plant-based milk choices in most supermarkets, together with milk from soy, almond, cashew, hemp, flax, and extra. And oat milk is likely one of the hottest developments out of all of the plant-based milk choices, turning into our go-to plant based mostly milk different. You’ll see it in creamers, ice cream, espresso drinks, yogurts, and way more. You too can use oat milk with nice versatility within the kitchen, as its gentle creamy taste makes it a favourite addition to cereals, desserts, sauces, smoothies, drinks, and baking. However what are the advantages of oat milk? How does it measure up with regards to evaluating oat milk vs almond milk or different forms of plant milks? For certain, there are execs and cons to favoring oat milk in your food regimen. That’s why I’m answering your prime questions on whether or not oat milk is nice for you on this knowledgeable oat milk information. 

Nonetheless, kids and people following a 100% vegan food regimen ought to be extra conscious of the components and dietary worth of the plant milks with the intention to acquire ample quantities of protein, calcium, and vitamin D into their food regimen. There are quite a few oat milk manufacturers which can be naturally candy in style with out the added sugar, nevertheless it’s nonetheless essential to learn the vitamin label to keep away from oat milk that comprises added sugar. Total, there could also be some higher choices for milk alternate options which can be additionally 100% plant-based and full of vitamins. As we speak, I’m right here to reply your prime questions on whether or not or not oatmilk is one of the best plant-based milk possibility for you!

Query: What are among the advantages of oat milk? 

Sharon’s Reply:
Oat milk has a greater environmental footprint than many sorts of milks, together with dairy milk. It has a considerably decrease carbon footprint, and makes use of considerably much less land and water too. Since it’s created from a grain, it has a greater environmental footprint as a result of grains are very sustainable meals, typically. As well as, oats should not very allergenic—most individuals can tolerate them fairly nicely. So, if you happen to undergo from nut or soy allergy symptoms, oat milk is an efficient possibility. And oats have particular well being advantages too–for instance, consuming oats is linked with coronary heart well being. As well as, oat milk has a extremely gentle, creamy impartial taste, making it appropriate for a lot of functions within the kitchen. The draw back of oat milk is that it isn’t very excessive in protein—solely about 2 grams per portion. In case you want protein in your plant milk selections, you then may wish to get hold of a better protein selection, similar to soy milk or a fortified plant milk. 

Query: Who shouldn’t drink oat milk?

Sharon’s Reply: 

I like to recommend protein-rich milks for younger kids, and people who find themselves consuming a 100% plant-based food regimen and must get dependable sources of protein of their plant milks—that is very true for individuals who could also be falling quick on protein. If plant milk is an enormous contributor to your food regimen, and you might be consuming 100% plant-based, I feel it’s essential to attempt to get protein-rich plant milk in your food regimen, which gives no less than 7 grams of protein per 1-cup serving. Different folks which may profit from a extra high-pro plant milk could be aged, who want extra protein and should have problem assembly their nutrient wants total. The nice factor is that many oat milks are fortified with vitamin D and calcium, that means they will present good sources of these essential vitamins. I like to recommend searching for these fortified plant milk merchandise. 

Query: What facets of those oat milks should not wholesome? What about oat milk lattes? 

Sharon’s Reply: 

You’ll be able to lookup the vitamin info of oat milk lattes on firm web sites. Some oat milks should not have added sugars or are low in added sugars. These are those you wish to select. Nonetheless, it’s essential to notice that many plant milks, together with oat milks, do include added sugars, notably within the flavored varieties. It’s a good suggestion to learn the ingredient listing searching for added sugars, and the vitamin information panel to search for added sugars. Attempt to preserve this to a minimal or none in any respect. And take into account that some espresso retailers add syrups and sweeteners to lattes, so take a look at vitamin information previous to ordering your espresso. 

Query: How does oat milk examine to dairy milk?

Sharon’s Reply: Oat milk doesn’t have the identical dietary profile as dairy milk—it has decrease protein ranges, nevertheless it additionally has fiber (2 grams per serving) and different useful vitamins naturally present in oats. Plus, not like full fats dairy, oat milk has no ldl cholesterol or saturated fats—the pure fat in oats are unsaturated. As well as, many oat milks are fortified so that they have comparable ranges of vitamin D and calcium as dairy milk. Many plant milks are a bit decrease in protein—so oat milk compares carefully to plant milks in that regard—soy milk has the best protein ranges—very nutritionally just like dairy milk. As well as, you could find protein-fortified oat milks which have increased ranges purposefully. 

Query: What’s it that makes oat milk so scrumptious? 

Sharon’s Reply: The mixing in the course of the manufacturing course of could make it creamy, not like some plant milks that may really feel chalky. Grains like oats have starches, which might produce a pure sweetness and thickening high quality. As well as, oats are very impartial in taste, thus they supply a gentle flavored milk that tastes extra like dairy milk, not like soy milk which might have a beany taste. Many oat milks that aren’t sweetened with added sugars are mildly and naturally candy on their very own. Nonetheless you’ll be able to actually discover merchandise with added sugars, so preserve your eyes open on components lists. You can also make oat milk your self at dwelling; it’s not that troublesome. All you do is mix oats with water and pressure it. 

Oat Milk Product Diet Comparability

Attempt these recipes that include plant-based milk: 

Take a look at the opposite vitamin questions I’m answering at The Plant-Powered Dietitian: 

Be taught extra about plant-based alternate options comparisons right here: 

Written by Sharon Palmer MSFS, RDN with Savannah Malki, dietetic intern and Jael Nyambura, dietetic intern