Introduction
Almond milk, soy milk, rice milk, and coconut milk are commonly chosen as substitutes for dairy milk. However, oat milk has recently gained popularity as a vegan and plant-based alternative.
Steel-cut presoaked oat groats are blended and then strained using a special cloth to make oat milk. The leftover pulp contains significant dietary fibre and protein, while the resulting milk retains some nutrients and macronutrients. Oats have a high water absorption capacity, allowing more beneficial components to pass through the cloth, resulting in nutritious, creamy, and sweet-tasting dairy-free milk.
What is Oat Milk?
Whether prepared in the comfort of your home or purchased from a store, oat milk is essentially milk derived from oats. In the case of commercially available products, the manufacturing procedure entails combining rolled oats with water, hydrolyzing the mixture to break down the starch content, and filtering it to obtain milk. Similarly, when making oat milk at home, the process involves blending oats with water and subsequently straining the mixture twice to yield your desired milk.
One of the notable advantages of oat milk is that it is free from animal-derived ingredients and lactose. Whether you prefer plant-based milk due to nutritional considerations or ethical beliefs, oat milk is an excellent substitute for traditional cow's milk.
Oat milk has approximately half the amount of protein in cow's milk. Additionally, like other plant-based milk substitutes, the proteins in oat milk must be completed, lacking some essential amino acids that your body needs, unlike dairy milk.
Like many store-bought plant milk, oat milk is often fortified with calcium and vitamin D to support bone health. Most brands also add riboflavin and vitamin A. Iron is the only natural nutrient in oat milk. On the other hand, cow's milk provides calcium, vitamin D, riboflavin, and vitamin A, along with niacin, which oat milk does not contain.
How to make oat milk?
Homemade oat milk is a simple and cost-effective option compared to buying it from the store. By making your own, you have the freedom to choose the ingredients and avoid any additives or thickeners that may be present in commercial products. Additionally, you can use certified gluten-free oats if you prefer a gluten-free option.
To make homemade oat milk, follow these easy steps:
1. Combine 1 cup (80 grams) of rolled or steel-cut oats with 3 cups (720 mL) of cold water in a blender. Blend for 30 seconds.
2. Place a cheesecloth over a wide-mouth jar or bottle. Pour the oat mixture over the cheesecloth to separate the milk from the oats.
3. Lift the ends of the cheesecloth to create a sac and gently squeeze out any remaining liquid into the jar.
4. For added flavour, consider incorporating a pinch of salt, a small amount of vanilla or cinnamon extract, maple syrup, a few dates, or honey before blending.
You can stock the homemade oat milk in the refrigerator for up to 5 days. To ensure a smooth consistency, use cold water, avoid squeezing the cheesecloth too tightly, refrain from soaking the oats beforehand, and limit the blending time to 30 seconds.
5 Benefits of Oat milk
1. Dairy-free
Dairy-free and low in fat, this option is ideal for individuals who are lactose intolerant and offers a delightful taste. However, individuals with gluten intolerance should exercise caution. While oats are naturally gluten-free, they are often processed alongside gluten-containing grains, leading to cross-contamination. It is advisable to carefully read the label for specific processing information before purchasing oat milk products.
2. Vitamins B12
Many commercially available oat milk are enriched with B vitamins, particularly vitamin B12. Vitamin B12 is a crucial dietary component present in meat and dairy items. Individuals adhering to a vegan diet should incorporate vitamin B12 supplements since acquiring adequate amounts from fortified foods can be challenging.
3. Cholesterol
Oat milk, a dairy-free alternative, is cholesterol-free and can even help lower LDL or "bad" cholesterol levels when consumed regularly. Excessive cholesterol can lead to the buildup of LDL in arteries, contributing to atherosclerosis and cardiovascular disease. By replacing a serving of regular milk with oat milk, you can reduce your daily cholesterol intake by 24mg.
4. Bone Health
Maintaining adequate calcium levels in the body is crucial for bone health, as it is a significant component of bones and necessary for their strength and structure. However, an adequate vitamin D is also required to absorb calcium effectively. Many store-bought milks are fortified with calcium and vitamin D to ensure that those following a plant-based diet receive these essential nutrients.
5. High in Fiber
Oat milk contains twice as much dietary fibre as cow's milk, making it an excellent choice for increasing fibre intake and promoting a healthy gut and digestive system. Specifically, beta-glucan, a soluble fibre found in oat milk, can strengthen the immune system, prevent infections, and enhance the body's natural healing abilities.
Conclusion
Oat milk is a vegan plant substitute, naturally free from dairy, lactose, soy, and nuts.
When produced using certified gluten-free oats, it becomes a viable option for individuals with gluten intolerance or allergies.
Commercially available oat milk products are frequently enriched with essential minerals and vitamins which can promote heart and bone health.
Opt for unsweetened varieties in stores or prepare your oat milk at home to savour its taste and reap its health benefits.
