Oat milk, a delightful plant-based milk alternative, is not only vegan but is also free from dairy, lactose, soy, and nuts, making it an excellent choice for those with dietary restrictions. When crafted from certified gluten-free oats, it becomes suitable for individuals suffering from gluten intolerance or allergies. Additionally, it may offer benefits for heart health and bone strength. In recent years, there has been a remarkable surge in the popularity of plant-based milk alternatives, with oat milk leading the charge.

This creamy beverage is particularly advantageous for those with specific food allergies and intolerances due to its natural absence of lactose, nuts, and soy. When prepared using certified gluten-free oats, it is also appropriate for individuals affected by gluten-related disorders. Thanks to its increasing popularity, oat milk can now be easily found in most grocery stores and online marketplaces. For those who prefer a personal touch, making oat milk at home is a simple process that allows for customization according to individual taste preferences.

This article covers everything you need to know about oat milk, including its nutritional profile, various benefits, potential drawbacks, and a step-by-step guide on how to prepare your own version at home.

How to Prepare Homemade Oat Milk

Creating oat milk at home is a straightforward process that can also be more economical compared to purchasing from stores. Additionally, crafting your own oat milk allows you to control the ingredients used, steering clear of preservatives and thickeners commonly found in some commercial alternatives. If you're looking for a gluten-free option, simply opt for certified gluten-free oats.

Follow these simple steps to whip up fresh oat milk in just a few minutes:

1. Blend 1 cup (approximately 80 grams) of rolled or steel-cut oats with 3 cups (720 mL) of chilled water for about 30 seconds.
2. Cover a wide-mouth jar or bottle with a cheesecloth, then pour the blended mixture over the cheesecloth to separate the oat milk from the solid oats.
3. Gather the cheesecloth’s ends to create a pouch and gently squeeze to extract any remaining liquid into the jar.

For a delightful twist, consider enhancing the flavor by adding a pinch of salt, a dash of vanilla or cinnamon extract, a few pitted dates, maple syrup, or honey before you blend. Store your freshly made oat milk in the refrigerator, where it will remain fresh for up to 5 days. To ensure a smooth texture, use cold water, avoid excessive squeezing of the cheesecloth when draining, skip soaking the oats beforehand, and keep blending time to no more than 30 seconds.

You can easily prepare your homemade oat milk by blending 1 cup (80 grams) of oats with 3 cups (720 mL) of water, then straining through cheesecloth into a storage bottle or jar. This delightful beverage will keep in the fridge for up to 5 days.

Rich in Nutrients

Oat milk serves as a remarkable source of essential vitamins, minerals, and dietary fiber. This plant-based alternative is not only versatile but also packed with various nutrients.

A standard serving of unsweetened, fortified oat milk (240 mL) from Oatly provides:

• Calories: 120
• Protein: 3 grams
• Fat: 5 grams
• Carbohydrates: 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

While oat milk may not boast the same nutrient density as whole oats, its commercial variants are frequently fortified with vital nutrients such as calcium, potassium, iron, B vitamins, and vitamins A and D. Thus, the nutrients in store-bought oat milk typically surpass those found in homemade versions. In comparison with almond, soy, and cow's milk, oat milk generally contains higher amounts of calories, carbohydrates, and fiber. However, it falls short in protein content when compared to soy and dairy options. Moreover, oat milk is often enriched with more B vitamins than almond milk, which tends to have a higher concentration of vitamin E.

Overall, oat milk can be a nutrient-dense option, especially when fortified. Its higher levels of calories, carbs, and fiber compared to almond, soy, and cow's milk make it a unique addition to your diet, albeit with less protein than its soy and dairy counterparts.

Health Benefits

Research surrounding oats (??) and oat milk has revealed a multitude of potential health benefits.

1. Vegan and Free from Lactose, Soy, and Nuts

Oat milk serves as an excellent choice for individuals with specific dietary restrictions. Since it is primarily made from oats and water, it remains vegan and devoid of nuts, soy, and lactose. Although oats are inherently gluten-free, they might be processed in facilities that handle gluten-rich grains, which can lead to cross-contamination. If you seek oat milk that is guaranteed gluten-free, it is wise to read the label carefully to confirm that your selected product is crafted from certified gluten-free oats. Alternatively, you can easily prepare homemade oat milk using such oats.

2. Excellent Source of B Vitamins

Many brands of oat milk are fortified with essential B vitamins such as riboflavin (B2) and vitamin B12. B vitamins play a critical role in maintaining overall health and are associated with a variety of benefits. For instance, they may assist in alleviating stress, combating oxidative damage, and promoting healthy hair, nails, and skin — particularly for those who may be deficient in these vitamins.

3. Potential to Lower LDL (Bad) Cholesterol

Oat milk is rich in beta glucan, a soluble fiber known for its heart health advantages. This fiber creates a gel-like substance in the gut that binds to cholesterol, inhibiting its absorption. This process could lead to a reduction in blood cholesterol levels, particularly LDL (bad) cholesterol, which is linked to heart disease.

One cup (240 mL) of oat milk can provide up to 1.2 grams of beta glucan.

4. Beneficial for Bone Health

Oat milk is frequently fortified with calcium and vitamin D, both of which are vital for maintaining strong bones.

Calcium is the fundamental mineral necessary for building and sustaining healthy bones. A prolonged deficiency in calcium can lead to brittle bones, increasing the risk of fractures. Vitamin D is equally crucial as it aids in the absorption of calcium from the digestive system. Insufficient vitamin D levels can hinder the body's ability to absorb sufficient calcium, thereby compromising bone strength. Many commercial oat milk products are also rich in vitamin B12. Research has associated this vitamin with promoting bone health and reducing the likelihood of osteoporosis, a condition that results in porous bones, especially in postmenopausal women. However, it's essential to note that homemade oat milk typically lacks vitamin D and B12 — these nutrients are found only in fortified commercial varieties.

For context, 1 cup (240 mL) of Oatly provides 20% of the Daily Value (DV) for vitamin D and 50% of the DV for vitamin B12. Overall, oat milk is free from numerous common allergens and has the potential to lower blood cholesterol levels. Fortified varieties often deliver B vitamins and essential nutrients that contribute to bone health.

Potential Downsides of Oat Milk

Although oat milk offers a variety of health benefits, it is essential to consider some potential drawbacks. One major concern is that many sweetened or flavored versions can contain high amounts of added sugar, so it’s advisable to opt for unsweetened varieties whenever possible.

Moreover, a significant portion of commercially available oat milk is not certified gluten-free, which can lead to digestive issues for individuals suffering from gluten-related disorders. If you are sensitive to gluten, it is prudent to select oat milk that is specifically labeled as gluten-free. Alternatively, you can make your own oat milk using gluten-free oats (gluten-free oats are known as 'gluten-free oats' in India).

However, keep in mind that homemade oat milk typically lacks the fortification of vitamins found in many store-bought options, making it less nutritionally robust. Additionally, oat milk tends to have considerably lower protein content compared to cow's milk, which means it may not provide the same level of satiety after consumption. Another factor to consider is the cost; oat milk is generally more expensive than traditional dairy milk. For those on a budget looking to try oat milk, preparing it at home can be a more cost-effective solution.

When it comes to infants and children, oat milk is generally considered safe. Nevertheless, it is not an adequate substitute for breast milk or cow's milk, as it does not supply the essential nutrients necessary for healthy growth and development. Therefore, it is best to consult your child's pediatrician before introducing any milk alternative.

The Bottom Line

Oat milk is a delightful plant-based alternative to dairy, making it an excellent choice for vegans. It is also naturally free from dairy, lactose, soy, and nuts, catering to those with various dietary restrictions. When prepared using certified gluten-free oats, it becomes a safe option for individuals with gluten intolerance or allergies.

Many commercial oat milk products are enriched with essential vitamins and minerals, potentially offering benefits for your heart and bone health. To savor its unique flavor and reap the associated health benefits, opt for an unsweetened version available in stores, or consider crafting your own at home for a fresher option.