Calcium Enriched Oat Milk

How To Make It

Making oat milk at home is simple and may even be less expensive than options available in stores.

Making your own also gives you the freedom to select the ingredients and omit any thickeners or additives that may be present in certain commercial products. Using oats that have been verified to be gluten-free will also make it gluten-free.

Here’s how to make homemade oat milk in just a few minutes:

1. Blend 1 cup (80 grams) of rolled or steel cut oats with 3 cups (720 mL) of cold water for 30 seconds.
2. Place a cheesecloth over a wide-mouth jar or bottle. Pour the mixture over the cheesecloth to separate the milk from the oats.
3. Lift the cloth from the ends to form a sac, and gently squeeze any remaining liquid into the jar.

To enhance the flavor, try adding either a pinch of salt, a little vanilla or cinnamon extract, a few dates, maple syrup, or honey before blending.

You can safely store the oat milk in your refrigerator for up to 5 days.

Use cold water, don’t squeeze the cheesecloth too hard when squeezing out the rest of the liquid, don’t soak the oats first, and don’t blend them for more than 30 seconds.

SummaryYou can make your own oat milk by blending 1 cup (80 grams) of oats with 3 cups (720 mL) of water and pouring the mixture over cheesecloth into a bottle or jar. It keeps in the fridge for up to 5 days.

Packed With Nutrients

Oat milk is an excellent source of many vitamins, minerals, and fiber.

One cup (240 mL) of unsweetened, enriched oat milk by Oatly contains:

• Calories: 120
• Protein: 3 grams
• Fat: 5 grams
• Carbs: 16 grams
• Dietary fiber: 2 grams
• Vitamin B12: 50% of the Daily Value (DV)
• Riboflavin: 45% of the DV
• Calcium: 25% of the DV
• Phosphorus: 20% of the DV
• Vitamin D: 20% of the DV
• Vitamin A: 20% of the DV
• Potassium: 8% of the DV
• Iron: 2% of the DV

Oat milk is not as nutrient-dense as whole oats, despite the fact that commercial oat milk is frequently fortified with vitamins A and D, calcium, potassium, and iron. Therefore, compared to homemade versions, store-bought versions often include more nutrients.

Almond, soy, and cow’s milk often have less calories, carbohydrates, and fiber than oat milk. In comparison to soy and dairy variations, it offers less protein.

Almond milk often has more vitamin E than oat milk, and oat milk typically has more added B vitamins.

SummaryOat milk is a rich source of nutrients, especially if it’s fortified. It has more calories, carbs, and fiber than almond, soy, and cow’s milk, but less protein than soy and dairy milk.

Health Benefits

Studies on oats and oat milk show that they may offer several health benefits.

1. Vegan And Free From Lactose, Soy, And Nuts

For people who must adhere to particular dietary limitations, oat milk is a logical choice.

It is vegan and devoid of nuts, soy, and lactose because it is made with oats and water.

Oats are naturally gluten-free, however they may be contaminated if they are processed in the same factories as grains that contain gluten.

Check the label to confirm that the product you’ve chosen is prepared with gluten-free oats if you prefer oat milk that is guaranteed to be gluten-free. You can also prepare your own homemade oat milk with oats that have been verified to be gluten-free.

2. Great Source Of B Vitamins

B vitamins like riboflavin (B2) and vitamin B12 are frequently added to oat milk as fortifiers.

B vitamins are crucial for good health and have a number of advantages.

For instance, if you are lacking in this group of vitamins, they may aid in reducing stress, preventing oxidative damage, and promoting healthy skin, hair, and nails.

3. May Lower LDL (Bad) Cholesterol

The soluble fiber beta glucan, which is good for the heart, is abundant in oat milk.

Within your stomach, beta glucan creates a gel-like substance that can bind to cholesterol and stop it from being absorbed. In particular, levels of LDL (bad) cholesterol, which have been connected to heart disease, may be reduced as a result of this.

For instance, a previous study from 1999 that involved 66 males with high cholesterol discovered that consuming 3 cups (750 mL) of oat milk every day for 5 weeks decreased total and LDL cholesterol by 3% and 5%, respectively.

In addition, a meta-analysis of 58 trials, most of which involved persons with high cholesterol, found that taking 3.5 grams of beta glucan on a daily basis for 5 to 6 weeks lowered LDL cholesterol and apolipoprotein B by 4% and 2%, respectively.

The primary protein in LDL cholesterol is apolipoprotein B. It serves as a more accurate predictor of heart disease risk than LDL cholesterol alone.

Up to 1.2 grams of beta glucan can be found in one cup (240 mL) of oat milk.

4. Great For Bone Health

Calcium and vitamin D are frequently added to oat milk as supplements since they are good for your bones.

Since calcium is the primary mineral involved in the formation of bones, it is crucial for their strength and health. Your bones may become brittle and more prone to breaking or fracture over time if you consistently consume too little calcium in your diet.

Getting enough vitamin D is crucial because it helps your body absorb calcium from your digestive system. A deficiency in vitamin D might prevent your body from absorbing adequate calcium, weakening your bones as a result.

Additionally a strong source of vitamin B12 are numerous varieties of commercial oat milk. According to several research, this vitamin helps maintain strong bones and lowers the incidence of osteoporosis, a condition marked by porous bones, especially in postmenopausal women.

However, keep in mind that only commercially available fortified variants of oat milk contain vitamin D and B12, not homemade varieties.

For reference, 1 cup (240 mL) of Oatly provides 20% of the DV for vitamin D and 50% of the DV for vitamin B12.

Potential Downsides

Oat milk may have a number of health advantages, but it also has some drawbacks.

First, some sweetened or flavored kinds could have a lot of added sugar, so try to avoid them whenever you can.

Additionally, most commercial oat milk is not gluten-free certified. People with gluten-related diseases may experience stomach issues from gluten-contaminated items.

The best oat milk to buy if you have trouble digesting gluten is oat milk that has been declared gluten-free on the label. Additionally, you can create it from scratch using gluten-free oats.

Remember that homemade oat milk won’t be as nutrient-dense as the majority of commercial options as it isn’t vitamin-enriched.

You probably won’t feel as satisfied after ingesting oat milk because it has a lot less protein than its dairy cousin.

Oat milk has the additional drawback of typically costing more than cow’s milk. Making it at home is probably less expensive if you’re on a tight budget and want to give it a try.

For the most part, oat milk is secure for infants and kids. However, because it lacks nutrients necessary for healthy growth, it cannot be used as a substitute for breast or cow’s milk. Before giving your child a milk alternative, it is advisable to consult with their pediatrician.

Health Benefits Of Eating