3個你應該知道的「燕麥奶」營養小知識

In recent years, various plant-based milks have become increasingly popular among vegans and environmentalists, with oat milk performing particularly well—it frequently sells out in stores, and related products launched by cafes have also sparked a sales boom. From a nutritional perspective, can oat milk truly replace cow's milk? Is its nutritional value really that outstanding? Let Heho nutritionist Yiting analyze and answer these questions.

Despite its name, oat milk has absolutely nothing to do with cow's milk. Its preparation is quite simple: soak oat flakes until softened, drain, add water, and blend in a blender until a thick, smooth liquid is formed. Some people even filter out the residue with a cloth. A cup of homemade oat milk is then ready, demonstrating that it contains absolutely no cow's milk. Commercially available oat milk, in addition to water and oats, sometimes includes added vegetable oil, salt, and other ingredients. A well-known brand of oat milk that recently sold out owes its unique flavor to a patented enzyme called "amylase," which breaks down components in oats to produce a natural sweetness.

There are many reasons why oat milk has become so popular. First, oats are a high-quality grain source, and long-term consumption can help lower cholesterol. Second, for people who are allergic to lactose or protein in cow's milk, oat milk can compensate for the "rich and creamy" experience of cow's milk in terms of taste. In addition, plant-based milk has always been marketed as "environmentally friendly," with less environmental pollution compared to livestock farming, which also makes oat milk popular with the public.

Three essential nutritional facts about oat milk

Oat milk cannot completely replace cow's milk.

Oat milk doesn't provide the same high-quality protein and abundant calcium as cow's milk. If you want to replace cow's milk with oat milk, remember to ensure you get enough protein and calcium in your daily diet.CalciumOr chooseFortified calciumOat milk products. However, it's important to note that even though calcium-fortified oat milk provides calcium, the added calcium phosphate or calcium carbonate is not as easily absorbed by the body as it is from cow's milk.Natural calciumhigh.

The main component of oats is carbohydrates.

If you want to substitute oat milk for calories or nutrients in your daily diet, it should be classified as a staple food (starch) in your meals, not as a dairy product. This is especially important for diabetics who need to restrict carbohydrate intake; they must replace staple foods with oat milk. One cup (240 ml) of commercially available oat milk or homemade oat milk with 20g of rolled oats contains approximately the same amount of carbohydrates as 1/4 bowl of white rice. If you drink one cup in the morning and one in the evening, you need to reduce your rice intake by half a bowl accordingly. Do not drink large amounts of oat milk just because you think it helps control blood sugar, as this can still cause blood sugar spikes.

Oat milk with added amylase has a higher glycemic index than oat milk made with unprocessed oats.

Some might wonder: Doesn't oatmeal help control blood sugar and lower blood lipids? Indeed, oatmeal itself has these benefits, but if it's pre-treated with amylase to break down the oatmeal into smaller sugar molecules, it will be quickly absorbed by the body. If you're making homemade oat milk, it's recommended not to filter out the residue. This allows you to fully absorb the dietary fiber in the oats. Also, be sure to consume it in moderation to truly realize its nutritional benefits.

These are three essential nutritional facts to know while enjoying oat milk. Hopefully, you can incorporate oat milk into your daily diet more intelligently. When choosing commercially available oat milk, try to select products with fewer additives to reduce the burden on your body and fully enjoy its unique flavor.