Oat Milk: Nutrition, Health Benefits And How To Make

4. May aid weight loss

The beta-glucans in oat milk can help slow digestion and keep you feeling full for longer. This might help you eat less, which could make you lose weight. Many studies have shown that soluble fibre could aid in long-term weight management [10].

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5. Strengthens immunity

As oat milk is a great source of vitamin A and vitamin D, consuming it can help boost your immunity and ward off infections. Many studies have shown the link between vitamin A, D and immune function [11] [12].

6. It is lactose-free

Oat milk is vegan and free of nuts, soy and lactose which makes it a good option for those with dietary restrictions. People with gluten intolerance or celiac disease and those who are lactose intolerant can benefit from drinking oat milk.

Side Effects Of Oat Milk

Commercially sold oat milk is high in preservatives, additives and high in sugar especially if they are flavoured or sweetened. So, it’s best to buy unsweetened oat milk.

Along with the added vitamins and minerals in oat milk, it also contains thickeners and emulsifiers that can impact digestive health and could alter the gut microbiome.

Also, oats are naturally free of gluten; however, they can be processed in the same factories as other gluten-containing grains which may contaminate the oats. So, always choose certified gluten-free oat milk to avoid contamination.

You can also make your own homemade oat milk to avoid thickeners and emulsifiers found in commercial oat milk. However, the homemade variety may not provide the necessary vitamins and minerals as the store-bought fortified oat milk.

How To Make Homemade Oat Milk?

• Soak 1 cup of rolled or steel-cut oats in water.
• Blend the oats with 3 cups of water.
• Pour the liquid over the cheesecloth to separate the milk from the oats.
• You can add vanilla, cinnamon, or honey to enhance its flavour (optional).
• You can keep it in the refrigerator for up to five days.

Oat Milk Recipe

Vanilla oat milk tapioca pudding

Ingredients:

• 4 cups unflavoured or unsweetened oat milk
• 1 small vanilla bean
• 100 g small tapioca pearls
• 100 g unrefined sugar
• ¼ tsp salt

Method:

• Pour the milk in a pan and split the vanilla bean lengthwise, scrape the seeds and add the bean and seeds to the milk.
• Simmer the milk and add the tapioca into the milk. Stir it and cook for 15 minutes.
• Remove from the heat and add sugar and salt. Allow it to cool and enjoy your pudding [13].