Oat Milk Nutrition: Facts & Benefits

Oat milk is having an actual second. In truth, this scrumptious cow’s milk various lately cruised previous soy milk to secure the number two slot on the listing of hottest plant-based milks within the U.S.

With a naturally candy taste and creamy texture that’s thicker than many different milk options, oat milk has elevated the standard oat past breakfast and into a brand new realm of candy and savory prospects.

Earlier than you sip your subsequent oat milk latte (critically, it’s so creamy and frothy, you’ll by no means understand it’s not complete milk), be taught extra about oat milk vitamin.

Plus, learn how to make use of this stylish non-dairy milk in your meals, snacks, and extra.

What Is Oat Milk?

At its most elementary, oat milk is simply blended oats and water. It’s so simple as that!

Now that plant-based milks have skyrocketed in reputation, you’ll possible discover a number of manufacturers and flavors at your native grocery retailer. Nevertheless, many manufacturers embrace extra than simply oats and H2O, similar to:

• Flavors
• Sweeteners
• Salt
• Preservatives
• Thickeners
• Oils
• Added nutritional vitamins and minerals

Oat Milk Diet

Oat milk affords extra than simply wealthy, creamy taste. “Oat milk is a good various for many who want an allergen-free milk choice,” says Melissa Majumdar, M.S., R.D., CSOWM, L.D.N., a spokesperson for the Academy of Diet and Dietetics. “It is freed from lactose, dairy, and nuts, and could be gluten-free.”

Whereas oats don’t include gluten naturally, they’re usually grown or manufactured close to wheat and different gluten-containing grains.

Should you’re searching for a gluten-free model, simply verify the label: “Some oat milk firms develop and manufacture their oats individually,” Majumdar says.

Oat Milk Diet Info

Oat milk substances differ from model to model. Right here’s the nutritional breakdown for an unsweetened cup of the favored model, Oatly.

• Energy: 120
• Protein: 3 grams
• Fats: 5 grams
• Carbohydrates: 16 grams
• Complete sugars: 7 grams
• Fiber: 2 grams

“Non-dairy milks are usually fortified in vitamins like calcium and vitamin D, so that they match their dairy-milk counterparts,” Majumdar says.

Oatly fortifies theirs to include:

• Calcium: 25% DV
• Vitamin D: 20% DV
• Riboflavin: 45% DV
• Vitamin B12: 50% DV

How Oat Milk Compares to Different Milks

When it comes to taste, coloration, and texture, oat milk extra equally mimics complete milk than different non-dairy choices.

It additionally has a thicker mouthfeel and creamier taste than soy or almond milk, in addition to a light “oaty” taste.

As for oat milk vitamin, it’s decrease in fats and sugar than whole-fat cow’s milk, however it lacks the protein.

“Relying on the kind of cow’s milk, the fats content material might change as effectively,” Majumdar says.

As an example, a cup of skim milk has 0 grams of fat, making it a decrease fats choice than Oatly and lots of different sorts of oat milk.

Is oat milk or almond milk higher for you?

Should you put these two hottest plant-based choices face to face, oat milk vitamin might fall quick in just a few key areas, says Mascha Davis, M.P.H., R.D.N., creator of the guide “Eat Your Nutritional vitamins.”

“Different nut milks, like almond milk, could also be decrease in energy, carbohydrates, and sugar and better in different vitamins like vitamin E,” Davis says.

As a bonus, oat milk usually has extra fiber than different non-dairy milks, although it’s not a lot.

A part of oat milk’s greater sugar content material is because of added sugars, so select manufacturers that omit them and are labeled as “unsweetened.”

Nevertheless, oat milk naturally accommodates extra sugar than another plant-based milks.

“The bottom of the milk is constructed from rolled or steel-cut oats, that are a carbohydrate supply,” Davis says.

Soybeans, almonds, hemp seeds, and different plant-based milk sources are often decrease in carbohydrates than oats.

Find out how to Use Oat Milk

You should utilize oat milk in a whole lot of the identical recipes as different plant-based milks or cow’s milk.

“Oat milk is a good base in your smoothies, oatmeal, or chia seed pudding,” Davis says. “It’s additionally nice in espresso, tea, and lattes.”

You possibly can add oat milk to savory recipes, too, like mashed potatoes or creamy soups.

Find out how to make oat milk

Wish to make your dairy-free milk at dwelling? Attempt Majumdar’s oat milk recipe:

• Mix one half oats and 4 elements water. Don’t overblend or else it can get gummy.
• Pressure the combination with a cheesecloth or a espresso filter. (For a smoother end, you’ll be able to soak the oats for quarter-hour and pressure the combination twice.)
• Get pleasure from as is or taste with a splash of salt, cocoa powder, blended berries, or vanilla extract.