In recent years the consumption of vegetable drinks, as an alternative to milk, has undergone a very rapid increase. At first, the vegan alternative was soy milk but, lately, supermarket shelves are full of the most disparate alternatives. Oat milk is one of them.

What is oat milk?

Oat milk is a derivative of the Oat cereal to which we have dedicated a previous article.
The oat milk is obtained by dipping and mixing the oats, cut with water, then filtering it through a gauze, with the aim of separating the liquid component.

Of course, oat milk is not as nutritious as whole oats.

As a result, the final product is often enriched with nutrients, including calcium, potassium, iron and vitamins A and D.
Oat milk is unique in that it is devoid of many of the allergens present in other types of milk. In addition, it contains beta-glucans, a soluble fibre that can offer health benefits to the heart.

Healthy and tasty alternative to cow’s milk: oat milk.

Vegan and lactose-free

Oat milk is a sensible option for those with dietary restrictions as it is composed only of oats and water, is vegan and nut-free (for allergy sufferers), soy and lactose. Gluten-free certified oat milk versions are also available on the market for coeliacs or those who, in general, follow a gluten-free diet for different reasons.

Rich in vitamins B

Oat milk is often fortified with B vitamins, such as riboflavin (B2) and vitamin B12.
B vitamins are essential for optimal health and are linked to numerous benefits.

For example, they can help to improve mood, fight oxidative stress and promote the health of healthy hair, nails and skin, especially in case of nutritional deficiency of the same.

Oat milk and cholesterol

Oat milk is rich in beta-glucans, a soluble fibre with benefits for heart health.

Beta-glucans form a gelatinous substance within the intestine: this gelatinous substance can bind to cholesterol and reduce its absorption. This can help reduce cholesterol levels in the blood, especially the "bad" LDL cholesterol, which has been linked to heart disease.

A study of men found that drinking about 3 cups (750 ml) of oat milk per day for 5 weeks reduced total blood cholesterol by 3% and "bad" LDL by 5% [1].
Another study found that, on average, daily intake of 3 grams of oat beta-glucans lowered "bad" LDL cholesterol in the blood by 5-7% [2].
It is interesting to note that 1 cup (240 ml) of oat milk can provide up to 1.3 grams of beta-glucans.

Benefits to the bones

Oat milk is often fortified with calcium and vitamin D, which can benefit the bones.
Calcium is essential for strong and healthy bones because it is the main mineral used to form them. A lack of calcium in the diet can cause the cavity of the bones and more likely to fracture or break. 

An adeguate intake of vitamin D is also important, as it helps the absorption of calcium from the digestive tract. A lack of vitamin D can prevent the body from taking sufficient calcium, which can weaken the bones, increasing the risk of fractures [3]. Commercial oat milk is also a good source of vitamin B12, which has been linked to healthy bones and a lower risk of osteoporosis (hollow and porous bones).

Conclusions

Oat milk is therefore an extremely interesting drink. We can use it to make overnight porridge as well as to wet our morning cereal. It is also interesting its use in vegan milkshakes, protein shakes of fruits and vegetables in the hottest and summer periods! 

In the salty version, we can use it to prepare soups and soups to accompany the cold winter evenings.

References:

[1] https://pubmed.ncbi.nlm.nih.gov/21631511/

[2] https://pubmed.ncbi.nlm.nih.gov/10749030/

[3] https://pubmed.ncbi.nlm.nih.gov/27721637/