Oat Milk: Why Dietitians Love it for Your Health
Familiar with oat milk? It’s fantastic.
Whether you are interested in plant-based diets, are looking to move away from dairy, or are just plain curious about oat milk, you will learn everything you need to know about oat milk and its health benefits through reading this piece.
Contents
- What is Oat Milk?
- Vitamins and Minerals Contained in Oat Milk
- Is Oat Milk Gluten-free?
- Is Oat Milk a Good Source of Fiber?
- Biggest Health Benefits of Consuming Oat Milk
- How Oat Milk Promotes Long-term Health
- The Bottom Line
First, it’s essential to mention that we are seeing many people switching to plant-based alternatives to milk due to nutritional and environmental reasons. Due to this, there are so many types of milk at the grocery store nowadays, that it can be hard to keep track. From almond and rice to soy and hemp, non dairy milk alternatives have been gaining popularity.
In an article from Shape, Keri Gans, M.S., R.D.N., C.L.T., and author of The Small Diet Change, confirmed the rise in the trend, saying, "Almost all non-dairy beverages may be 'hot' right now because of the interest in plant-based diets.”
Specifically, milk created from oats is one of the most popular trends in the non-dairy world, and this is a cause for celebration for many of us who are lactose- and dairy-free. Fortunately, oat milk is not just a trend, it is here to stay, as it offers many nutritional benefits and promotes overall good health.
What is Oat Milk?
Oat milk is a nondairy, plant-based, lactose-free and vegan-friendly alternative to cow’s milk. It can be produced from oats that have been soaked in water, blended and then strained. The milk that stems from this process can be consumed as is or you can add all natural flavours such as vanilla, dates or cinnamon.
And, if you didn’t know, oat milk is more accessible, cheap, and environmentally friendly to make than nut milk, explained registered dietitian Kelly R. Jones M.S., L.D.N., in Shape.
But, what about the taste?
"Because oats absorb water more easily than nuts, when blended well enough, more of the food itself winds up passing through the cheesecloth, giving a creamier texture than nut milk without added ingredients,” adds Jones.
Many baristas and coffee-lovers go to oat milk as their first choice due to a rich, creamy, and delicious taste.
With Oat Milk, Healthy Never Tasted So Good
“Oat milk contains 35 percent of the recommended daily allowance (RDA) for calcium, and 25 percent for vitamin D," says Gans. "Compared to cow's milk and soy milk, it has less protein; however, compared to other plant-based beverages, i.e. almond, cashew, coconut, and rice, it has more protein."
Just because we're Canada's first premium oat milk doesn't mean we can't also have the nutrients your body needs. Here’s what you’re getting with each serving of Two Bears Oat Milk:
- 4g of protein
- 5g of fiber
- 350mg of calcium
Overall, one cup serving of oat milk provides about 130 calories, 15 grams of carbohydrates, 2.5 grams of fat, 0 grams of saturated fats, and 2 grams of fiber. Oat milk also has less sugar (7 grams per cup) than cow's milk (12.5 grams per cup).
Besides the usual ingredients, we integrate rapeseed oil, calcium carbonate and tricalcium phosphate in our oat milk. While sunflower oil is more common among other oat milk products, rapeseed oil comes with healthy fats and fat-soluble vitamins, making for improved heart health. Additionally, rapeseed oil’s 1:2 omega-3 to omega-6 ratio speaks for its healthy range of omega-6 fats. We also add calcium carbonate and tricalcium phosphate to provide you with extra nutritional benefits. The higher percentage of fibers and calcium ensures that our product is optimal for plant-based diets.
While oat milk contains a higher amount of carbohydrates, it’s okay because oat milk provides energy through these carbs and fiber and not through fat, which can typically be the case with most nut milks. Because oat milk is made from fiber-rich oats, it contains higher levels of carbohydrates than other milk alternatives but contains zero saturated fats. Plus, the healthy carbohydrates found in oat milk translate into quality energy throughout the day.
Vitamins and Minerals Contained in Oat Milk
Oats also contain the B vitamins thiamin and folate, a significant amount of the minerals magnesium, manganese, phosphorus, zinc, and copper, as well as a variety of other vitamins and minerals in trace amounts. These nutrients are passed on to oat milk through the production process, and they are passed to you when you consume it. And according to Kelly Jones, oat milk is also a good choice for anyone who is allergic or intolerant to dairy or nuts.
Is Oat Milk Gluten-free?
In general, oat milk is often a safe choice for people who have a gluten intolerance, and at Two Bears, we use gluten-free oats in our milk.
Is Oat Milk a Good Source of Fiber?
Oat milk is the clear winner when it comes to fiber.
"Cow's milk has 0 grams fiber, almond and soy have 1 gram of fiber per serving — so oat milk with 2 grams of fiber is the highest," says Keri Gans.
Pea, flax, cashew, hemp, coconut, and soy milk all have 1 gram of fiber or less per cup. For reference,the recommended intake of fiber is at least 25 grams a day for adults.
Oats contain a specific type of soluble fiber known as beta-glucan, which can help lower your blood levels of LDL cholesterol and subsequently reduce your risk of heart disease, according to a 2018 review. Research has also shown that beta-glucan can help to slow your digestion, increase your satiety, and suppress your appetite.
“Oat milk also retains some of the healthful fiber found in oats, although it only supplies about 2 grams per cup,” said Cynthia Sass, who is a registered dietitian and board-certified sports and performance nutritionist based in New York and Los Angeles, in a recent article.
Functional medicine dietitian Jorden Edinger, RDN, LD, addresses some things to consider in an article with Cleveland Clinic. Compared to other plant-based milks, such as almond or rice milk, oat milk typically has a bit more protein and fiber, Edinger explains. While some of the fiber in the oats is lost during the production process, oat milk products still generally end up with a significant amount of fiber per serving.
“Oat milk can be enjoyed and included as part of a healthy, well-balanced diet that also includes plenty of colorful produce, healthy fats and protein,” Edinger says.
If you have a nut allergy or are just looking for a thicker, more filling addition to your coffee, smoothie or cereal, oat milk is a fantastic option for you.
Biggest Health Benefits of Consuming Oat Milk
What else can oat milk do for your nutrition and overall well being? Here are some of the biggest health benefits of incorporating oat milk consumption into your diet:
- Oat Milk Promotes Satiety – The high levels of protein and fiber contained in oat milk promote satiety, which means oat milk fills you up rapidly and helps to balance your appetite. This positive element of satiety can help improve diet discipline and promote healthy weight loss.
- Oat Milk Provides High Levels of Iron – One cup of oat milk contains approximately 10 percent of your recommended daily intake for iron. For plant-based diets, this is great news. Oat milk is a good source of iron for vegans and vegetarians who may miss out on other sources of iron commonly found in meat. Overall, healthy iron levels help promote an ideal red blood cell production and can also prevent anemia.
- Oat Milk Helps Keep Cholesterol Levels Healthy – Because oats contain beta-glucan, a type of soluble fiber, they help maintain healthy cholesterol levels. Beta-glucan exhibits cholesterol-lowering properties and its health benefits are preserved within oat milk and oat milk derived beverages.
How Oat Milk Helps Promotes Long-term Health
Because oat milk contains beta-glucan, it has shown to improve cholesterol levels and even help with blood sugar control over time. As cholesterol levels and blood sugar come under control, people see a reduced risk of heart disease as a result of drinking oat milk. Beta-glucan fiber in oat milk provides prebiotics too, which fuel your body’s probiotics and help these friendly cultures of bacteria survive and thrive in the long run. Over time, consuming foods like oat milk that beta-glucan has also been connected to enhanced gut health and immunity.
The Bottom Line
Just because we're Canada's first premium oat milk doesn't mean we can't also have the nutrients your body needs. Each serving of Two Bears Oat Milk contains 4g of protein, 5g of fiber, and 350mg of calcium.
Who knew you could pack so much flavour and so much goodness in one glass?
At Two Bears, our mission is to energize your mission, your moments. In a world of influence, our hope is to reconnect you with you so that you can make meaningful connections with the world around you. We craft the freshest, frothiest energy for you to sip and turn into whatever you need that day – human connection, motivation, creativity, confidence, slowness... we encourage you to craft your moment with Two Bears, whatever that moment may be.
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