Milk has become one of the products that have grown the most in sales in recent years. It is an ideal substitute for cow’s milk for vegans, as well as for those who are intolerant to lactose, casein, or other food allergies.
Oat milk is a drink that you can buy at the supermarket. However, you can also make oat milk yourself at home. You only need water, rolled oats, and a blender to make the most straightforward version.
This article details the properties, benefits, nutrients, and making oat milk at home.
What is oat milk?
Oat milk is a liquid vegetable drink. It is suitable for those who carry out a vegan diet and people with lactose intolerance.
Making oat milk is easy; it is accomplished by soaking and mixing the instant or rolled oatmeal with water and then straining it to separate the milk—nutrients such as calcium, potassium, iron, and vitamins A and D in the purchased versions.
Oat milk does not contain many of the allergens found in other types of milk. In addition, it includes beta-glucans, a variety of soluble plant fiber that can have benefits for your heart health. (2)
Due to its growing popularity, you can find oat milk in most health food stores, supermarket chains, or online stores. You can also make oat milk at home and customize it according to your tastes.
How to make oat milk at home?
To make oat milk at home, you need 1 cup of rolled oats, 3 cups of water, a pinch of salt, a high-speed blender, and something to filter it: gauze, a milk bag, or a fine cloth.
Necessary ingredients: water, milk, salt, and rolled oats. Optional: cinnamon or vanilla.
How to make oat milk at home? :
- Soak the oatmeal in water for 30 minutes
Make sure the water covers the entire surface of the oatmeal.
- Wash and drain the oats
With the help of a filter, the second step is to wash the oats well with water and drain them well.
- Add the oats and water to a food processor and cover well.
If you are not sure that the blender is airtight, put on a cloth.
- Process the oats for 30 seconds
Note: Time, the milk may become gelatinous if overmixed.
- Prepare a gauze or milk bag.
You will need it to filter it to make sure it is new or clean.
- Strain by pressing well
As if it were a kitchen sleeve, strain the milk into a clean container
- Transfer the milk to a clean container and cover tightly
Homemade oat milk lasts up to 1 week in the refrigerator, as long as it is refrigerated and well covered.
Tips when making oat milk at home
- Oat milk can become gelatinous if mixed excessively.
- It can also get the wrong texture if you overheat it. If you are going to heat it, cook it over medium-low heat for no more than 3-4 minutes.
- If you don’t have a milk bag, you can use a clean, fine cloth.
- If you prefer flavored oat milk, you can add cinnamon, vanilla, and sweeteners, for example, stevia.
- Homemade oat milk will last about five days in the refrigerator.
- If you buy gluten-free oatmeal, you can make it suitable for celiacs at home.
Nutritional properties of homemade oat milk
Oat milk has excellent nutritional properties. Compared to other plant milk (such as coconut milk ), it has a better amino acid profile, a slightly higher amount of protein, and higher plant fiber content. In addition, it does not contain saturated fat or trans fat.
Making oat milk at home allows you to choose ingredients to flavor it ( cinnamon, vanilla, etc.) and avoid additives found in commercial products. If you use certified gluten-free oats, you will ensure that it is also suitable for celiacs.
However, homemade oat milk does not have as many micronutrients (vitamins and minerals) as the fortified options you can find in stores.
If in your diet you do not receive enough vitamins, for example, B12 in vegans. So, you’d better go for commercially fortified oat milk.
On the other hand, some brands have added sugar, gluten as a thickener, and preservatives. To get the last word on which one has better properties than others, you should read the label and adapt it to your diet.
For example, you can see the nutritional properties of an unfortified boxed unsweetened oat milk; these are very similar to those of a homemade one. The dietary properties of homemade oat milk are:
- Calories: 110 Kcal
- Total carbohydrates: 15 g
- Sugars: 0g
- Fibra vegetal: 3 g
- Net carbohydrates: 12 g
- Proteins: 3 g
- Fat: 5 g
- Saturated fat: 0 g
- Cholesterol: 0 g
Is oat milk good for your health? – Profits
Research on oatmeal and milk made from this cereal confirms that they can have several health benefits. In particular, it is helpful for those with food allergies and high cholesterol levels. The benefits of oat milk are:
- Provides vitamins for group B
Both homemade and store-bought oat milk are sources of B vitamins. However, only those you can buy in stores are fortified with B12. If you are looking for a source of vitamin B12 for your diet, make sure it is reinforced.
- It can lower bad cholesterol (LDL)
Oat milk is high in beta-glucans, a type of soluble dietary fiber. Studies have confirmed that consuming 3 grams of these molecules per day has health benefits. This is the equivalent of 2 1/2 cups of oat milk per day.
The benefits of consuming 3 grams of beta-glucans per day are: lower bad cholesterol (LDL) in the blood, improved the working mechanics of the pancreas, intestine, and natural microflora. (1,2)
- Suitable for vegans
Oat milk is an excellent substitute for those who do not consume animal products. Since it is made with only oatmeal and water, it is suitable for vegans. In addition, it is also ideal for people with allergies to nuts or soy.
- It can be suitable for celiacs.
Naturally, oats are gluten-free, but they are usually processed in the same factories as other cereals, contaminating the oats. If you want to make oat milk at home suitable for celiacs, make sure you buy certified gluten-free oatmeal brands.
- Contains no saturated or trans fats
In lesser amounts, cow’s milk has saturated fat and trans fat. According to the WHO, avoiding this type of fat is essential to achieving a healthy diet. Oat milk contains only healthy plant fats. (3)
ABSTRACT
Oat milk is a healthy liquid drink suitable for vegans allergic to lactose and nuts.
To make oat milk at home, you only need oatmeal, water, a blender, and a cheesecloth or cloth to filter it.
The health benefits of oat milk have been confirmed by science, apparently due to a particular type of fiber, beta-glucans.
Fortified oat milk is higher in vitamins and minerals than homemade. If you are vegan and looking for a source of vitamin B12, it is better to buy it.
