3 Nutritional Tips You Should Know About Oat Milk

In recent years, various plant-based milks have become increasingly popular among vegans and environmentalists, with oat milk being a particular standout—not only is it frequently sold out in stores, but cafes are also seeing a surge in sales. From a nutritional perspective, can oat milk truly replace dairy milk? Is its nutritional value truly exceptional? Heho nutritionist Yi Ting offers insights and answers.

Despite its name, oat milk has nothing to do with cow's milk. Its production process is quite simple: soak and soften oatmeal, drain, add an appropriate amount of water, and blend in a blender until it becomes a thick, smooth liquid. Some people also filter through a strainer to remove any residue. And that's it! A cup of homemade oat milk is ready, clearly containing no cow's milk. Commercially available oat milk consists not only of water and oats, but some products also add vegetable rapeseed oil, salt, and other ingredients. A well-known brand of oat milk, which recently sold out, derives its unique flavor from a patented enzyme called "amylase," which breaks down oat components to produce a naturally sweet flavor.

There are many reasons for the oat milk craze. First, oats are a high-quality grain, and long-term consumption can help lower cholesterol. Second, for those allergic to lactose or protein in dairy milk, oat milk can complement the rich, mellow flavor of dairy milk. Furthermore, plant-based milks have long been marketed as environmentally friendly, producing less environmental pollution than livestock farming, which has contributed to their popularity.

Three essential nutritional facts about oat milk

Oat milk cannot completely replace cow's milk

Oat milk does not provide the same high-quality protein and calcium as cow's milk. If you want to use oat milk as a substitute for cow's milk, remember to make sure you get enough protein andCalcium, or select Calcium-enrichedHowever, it should be noted that even though calcium-fortified oat milk can provide calcium, the added calcium phosphate or calcium carbonate is not as well absorbed by the human body as in milk.which is natural calciumhigh.

The main component of oats is carbohydrates

If you're using oat milk as a calorie or nutrient replacement for your daily diet, it should be included as a staple food (starch) at meals, not as a dairy product. Especially for diabetics who need to limit their carbohydrate intake, oat milk should be consumed as a substitute for a staple food. Each cup (240 ml) of commercially available oat milk, or homemade oat milk with 20 g of oatmeal, contains about the same amount of carbohydrates as a quarter bowl of rice. If you drink one cup each morning and evening, you'll need to reduce your rice intake by half a bowl. Don't drink large quantities simply because you think it helps control your blood sugar, as this can still cause blood sugar spikes.

The glycemic index of oat milk with added amylase is higher than that of "original oats"

Some may wonder: Doesn't oatmeal help control blood sugar and lower blood lipids? While oatmeal itself does have these benefits, if it's pre-broken down by amylase and converted into small-molecule sugars, it's quickly absorbed by the body. If you're making homemade oat milk, it's recommended not to filter it to remove any residue. This ensures you get the full benefit of the dietary fiber. Also, be sure to consume it in moderation to maximize its nutritional benefits.

These are three essential nutritional tips for those who love oat milk. We encourage everyone to incorporate oat milk into their daily diet more intelligently. When choosing commercially available oat milk, try to opt for products with fewer additives. This will reduce the burden on your body while allowing you to fully enjoy the unique flavor of oat milk.