|

Everything You Need to Know About Oat Milk

This post may contain affiliate links

Oat milk has quickly risen in popularity, earning its spot in kitchens, coffee shops, and grocery store shelves worldwide. Renowned for its creamy texture, surpassing most nut milk, it replicates the richness of dairy milk, making it a favorite for coffee drinks, smoothies, and recipes. 

A comprehensive overview of oat milk, featuring its health benefits, recipes, and environmental impact in a concise format.

Beyond its taste, oat milk stands out for its eco-friendly production, requiring fewer resources than dairy and other plant-based alternatives. This dual appeal of indulgence and sustainability has made oat milk a top choice for those seeking healthier, environmentally conscious options.

How oat milk is made?

Oat milk is relatively simple to make at home, but the commercial production process is more intricate. 

  1. Manufacturers start by introducing enzymes to break down oat starch into sugars, a step that helps achieve the natural sweetness often associated with oat milk. 
  2. The bran solids are separated, leaving behind a smooth, creamy liquid.
  3. To enhance its texture and flavor, some brands add oils such as sunflower or canola, which improve mouthfeel and fat content. 
  4. Commercial oat milk undergoes heat treatment to ensure a longer shelf life before packaging.
Illustrated process for creating oat milk, featuring essential components for a smooth finish.

Oat Milk Brands

Here are some popular oat milk brands that stand out for their quality, taste, and nutritional benefits:

Oatly

Known for its creamy texture and excellent flavor, Oatly was one of the first oat milk brands on the market. It is vegan, gluten-free, and non-GMO. Oatly also offers a barista edition for coffee enthusiasts, although some varieties contain added oils, which may concern some consumers.

Planet Oat

This brand is a favorite for its smooth, full-bodied texture and fortified nutrients, including calcium and vitamin D. It comes in multiple flavors such as unsweetened, vanilla, and dark chocolate. Planet Oat is a great option for those seeking lower-calorie oat milk with no added sugar.

Califia Farms

Califia Farms oat milk is vegan and free from gums and emulsifiers. It is renowned for its various options, including extra-creamy and protein-enhanced versions. While slightly higher in fat, it delivers excellent creaminess, especially in coffee.

Silk 

A trusted name in non-dairy milk, Silk oat milk offers a smooth and rich texture similar to dairy milk. It’s fortified with essential vitamins and minerals, making it a good starting point for those new to plant-based milk.

Elmhurst

Ideal for those who prefer minimal ingredients, Elmhurst oat milk is made with just oats and water. It offers a clean, natural flavor without added oils or sugar and has different added flavors to choose from. 

These brands cater to various preferences, from sweetness levels to dietary considerations. Review ingredient labels to match your needs for a more tailored choice, especially if you require gluten-free or unsweetened options.

Homemade oat milk

Homemade oat milk is a simple and eco-friendly alternative to store-bought options, requiring just a few basic ingredients and steps. To make it, whole oats are soaked in water, blended until smooth, and then strained to remove any solids, resulting in a creamy and versatile liquid. This method avoids added sugars, oils, and stabilizers, providing a more natural drink. 

Freshly made oat milk in a clear glass, with oats scattered around, showcasing a healthy, homemade beverage.

However, homemade oat milk typically lacks the fortified nutrients found in commercial varieties, such as calcium and vitamin D, which are added for nutritional value. Despite this, many people prefer the simplicity and purity of homemade oat milk, which allows full control over the ingredients.

Here’s how to make homemade oat milk:

  1. Ingredients
    1 cup of rolled or steel-cut oats
    3 cups of cold water
    Optional: Pinch of salt, vanilla extract, cinnamon, dates, or maple syrup for flavor
  2. Preparations
    Soak the oats in water for at least 30 minutes (optional for smoother texture).
    Blend the oats with 3 cups of cold water in a powerful blender for 30 seconds.
    Strain the mixture through a cheesecloth, nut milk bag, or fine mesh strainer to remove the solids.
    Store the oat milk in a sealed container in the refrigerator for up to 5 days.
  3. Customization
    Add flavorings like vanilla, and cinnamon, or sweeteners like dates and maple syrup to create a dessert-like taste.
    Adjust the thickness by varying the water-to-oats ratio (less water for thicker milk).
  4. Storage
    Homemade oat milk should be consumed within 5 days as it lacks the preservatives that commercial versions contain.

Homemade oat milk is simple, customizable, and free from unnecessary additives, giving you complete control over the ingredients

The Question Everyone Asks

Oat milk has sparked curiosity among many, with questions about its health benefits, taste, and sustainability.

Visual representation of oat milk's health benefits, showcasing its nutritional profile and advantages for a balanced diet.

Is oat milk healthy?

Oat milk offers various benefits but depends on added sugars and processing. Studies show oats lower cholesterol due to beta-glucans. 

Research highlights oat milk’s bioactive compounds, including avenanthramides and phenolic acids, which offer antioxidant, anticancer, anti-inflammatory, and vasodilatory effects. These compounds may also help prevent type II diabetes and reduce total cholesterol levels.

Fortified oat milk adds calcium and vitamin D for bone health, but homemade options lack these fortifications.

Oat milk nutrition

According to Healthline, oat milk has many benefits from a nutrition label standpoint. One cup from most brands includes:

  • 3g of protein
  • 5g of fat
  • 16g carbohydrates
  • 2g fiber
  • A variety of vitamins and minerals, including 50% of the daily value of vitamin B12.

The nutritional breakdown of oat milk per 100ml includes 33 kcal, with 0.83 g of protein, 0.42 g of fat, and 6.25 g of carbohydrates. It contains 0.8 g of dietary fiber and 1.67 g of total sugars, of which 1.7 g are added sugars. The mineral content is low, providing 0 mg of calcium, 0.17 mg of iron, and 25 mg of potassium. Sodium content is 42 mg, and there are no traces of vitamin D, saturated fat, or trans fats. The product is cholesterol-free and contains no fatty acids.

Most store-bought brands are fortified with vitamins and minerals, so if you make your oat milk, the percentages are likely to be lower. Nutrition also varies significantly by brand and whether or not you buy a sweetened or flavored option, which tends to add calories and carbohydrates.

Critics of oat milk argue that compared to cow, soy, and almond milk, oat milk has less protein with more calories and carbohydrates. Another criticism oat milk is notorious for is the added preservatives and stabilizing agents. 

 “Look at the ingredients, especially if you have a sensitive GI tract. Some oat milk has added gums and emulsifiers that can upset your stomach.” 
Lara Clevenger, certified as an MSH, RD,N and CPT.

Why choose oat milk?

For vegans, lactose-intolerant individuals, and those seeking more sustainable options, oat milk provides a flavorful and eco-friendly alternative to dairy. Its production requires less water and land than dairy farming, making it a more environmentally responsible choice. 

A glass of oat milk on a table, highlighting its creamy texture and nutritious benefits for a healthy start.

The smooth, creamy texture and neutral flavor make it an excellent addition to coffee, smoothies, and baking, often mimicking the richness of dairy milk. As awareness grows about the environmental and dietary benefits, oat milk continues to rise in popularity as a preferred non-dairy option.

“I love how creamy oat milk is compared to its other non-dairy counterparts. I love it in coffee. It also adds a touch of richness to desserts and casseroles.” 
— Krystle, Baking Beauty

How to use oat milk?

Among plant-based milk, oat milk stands out for its adaptability. It enhances your morning coffee, whether in a classic cup or a crafted latte, but its uses extend beyond just beverages. 

A concise guide displaying tips and techniques for effectively using oat milk in various dishes.

Thanks to its natural sweetness, oat milk is perfect for baking, from peanut butter and jelly muffins to rich desserts. It also complements smoothies, overnight oats, creamy soups, and savory sauces, offering a subtle flavor and smooth texture. 

For frothy drinks, barista versions with added emulsifiers are ideal, ensuring a perfect, creamy finish in every cup.

The bottom line

For those avoiding dairy, soy, or nuts, oat milk is a great option. It’s creamy and delicious but may lack some nutrients like protein, calcium, and vitamins B-12 and D. 

Commercial versions often contain added sugars and preservatives, so it’s important to read labels. Making oat milk at home gives you full control over the ingredients, while fortified versions can add essential nutrients.

Similar Posts

Leave a Reply

Your email address will not be published. Required fields are marked *