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4 reasons: This is why oat milk is healthy

Table of Contents

  1. Can provide important nutrients
  2. Is interesting for allergy sufferers
  3. May contribute to fiber intake
  4. Can be good for heart health
  5. Knowledge to take away

Strictly speaking, there is no such thing as oat milk: the term "milk" is legally protected and only describes the "milk of one or more cows". In practice, however, one comes across the term oat milk, soy milk or rice milk, for example in caf├ęs. Oat milk is often the product of choice for coffee drinkers because it has a pleasantly sweet taste and is therefore a good alternative to cow's milk.

In the retail trade, on the other hand, these products are declared as "drinks" - many people usually don't even notice this difference. Even in everyday language, most people simply talk about oat milk. EAT SMARTER reveals four good reasons why oat milk is healthy.

1. Can provide important nutrients

Oat milk is delicious and can even benefit our health. Unprocessed oats naturally contain valuable substances such as essential amino acids, fiber and minerals such as potassium, magnesium and iron. Unfortunately, these are largely lost through processing. For this reason, oat milk products are often fortified with appropriate nutrients and in some cases with vitamins A and D. This can be a valuable source of nutrients, especially for vegans, and makes oat milk healthy.

And where can oat milk be bought? In the past, oat milk was almost exclusively available in organic stores and health food stores, now you can find oat milk in almost every supermarket and in some discounters. You can also discover a wide range of plant-based milk variants on the shelves of drugstores. However, it is cheaper to make healthy oat milk yourself with only three ingredients - here we will show you how it works.

Oat milk100 gram
Calories46
carbohydrates7,8
Fiber0,4
fat1,2
protein0,9

Also read:Commodity science of oat milk with infographic

Nutrient deficiencies can arise, especially with an exclusively plant-based diet - fortified oat milk can help here and is also free from most allergens.

2. Is of interest to allergy sufferers

In recent years, plant-based milk alternatives have become incredibly popular. Oat milk, for example, is a good choice for people with allergies or intolerance to lactose, nuts, soy or gluten. Those who have been diagnosed with celiac disease or gluten intolerance should make sure that the oat milk is declared and licensed as gluten-free.

The plant-based drinks based on nuts, such as almonds, hazelnuts or cashew nuts, must avoid allergy sufferers accordingly. Just like with an allergy to soy or lupins, those affected must avoid eating them. This is where oat milk has its clear advantage, because allergies to oats are relatively rare. Oat products and oat milk are healthy, well tolerated and usually more sustainable in production than other milk alternatives.

Anyone who wants to eat vegan, has an allergy to cow's milk, nuts or legumes, is well served with oat milk.

3. May contribute to fiber intake

Compared to animal milk or other plant-based milk variants, oat milk contains a slightly higher proportion of fiber. You won't ingest large amounts, but it can be used to prepare a delicious porridge, chia pudding or smoothie.

Cholesterol levels can be influenced positively by an increased dietary fiber intake. The dietary fiber from oats can also have a beneficial effect on the blood sugar level and is particularly interesting for type 2 diabetics. Another point that makes oat milk healthy (1).

Diets high in fiber are associated with lower risk of disease. Especially in the prevention of cardiovascular diseases, intestinal health and digestion, these seem to have a positive effect (2).

Oat milk can contribute to fiber intake: a high-fiber diet can reduce the risk of disease.

4. May be good for heart health

Ingredients like beta-glucans, a soluble fiber found in oats, have been linked to heart health benefits. They have the property of binding and excreting bile acid from the intestine, which means that more cholesterol is used in the body for new synthesis (1).

The result is a lowering of the cholesterol level in the blood - especially the "unfavorable" LDL cholesterol, which is associated with an increased risk of heart disease. This is another aspect of why oat milk is healthy and can be on the menu more often (4).

A controlled study of 66 men found that drinking approximately three cups (750 milliliters) of oat milk daily for five weeks lowered total blood cholesterol and LDL levels significantly. Here, too, the authors suspect the ingredient beta-glucan from oats (5).

Beta-Glucans Make Oat Milk Healthy: The fiber can contribute to heart health by lowering cholesterol levels.

There are delicious oat milk recipes here.

Knowledge to take away

There are now many alternatives to conventional cow's milk. Oat milk is one of them. If you are not allowed to consume products made from soy, lupins or nuts because of an allergy or intolerance, then oat milk is usually a good choice. Only if you are gluten intolerant should you rely on oat milk, which is expressly declared gluten-free.

What makes oat milk healthy? Oat milk is produced on oatmeal. The fact that oatmeal is healthy is undisputed because it contains many valuable ingredients such as magnesium, iron, B vitamins and fiber. Most of these are lost in the production process of plant-based milk. However, since they are usually enriched with important nutrients such as calcium and vitamin D, oat milk is a great addition to the menu and can be particularly interesting for vegans.

Studies that examined the influence of oat milk consumption on the cholesterol level show that there are definitely positive effects: The ingredient beta-glucan can probably contribute to lowering the cholesterol level and thus having a positive effect on heart health.