It Might Not Be Suitable For People With Celiac Disease Or Gluten Sensitivities
“Oat milk might not be safe for people needing to live gluten-free for celiac disease depending on if the milk is certified gluten-free or uses purity protocol oats,” notes Tayler Silfverduk, RD, a registered dietitian specializing in helping people with celiac disease. “Additionally, a small subset of people living with celiac disease react to the protein in oats like they do gluten, and can’t tolerate oats at all.”
Alicia Galvin, RD, a Dallas-based resident dietitian to Sovereign Laboratories adds: “Oat milk for some people can be an issue if they are gluten sensitive. Oat is very similar in molecular structure to gluten, so the body can get confused and react to the oats as it would to gluten. If someone is gluten sensitive, oats have a high cross-reactivity rate, so you would want to make sure the oat milk is certified gluten-free.”
How To Make Oat Milk
To make oat milk simply add 1 cup rolled oats + 4 cups water to a high-speed blender and blend on high for 30-45 seconds. Then strain through a clean t-shirt or towel for best results.
We found nut milk bags let too much pulp through. Fine mesh strainers also let too much pulp through, so we dont recommend using them.
This method yields creamy oat milk every time thats perfect for adding to coffee, matcha, cereal, oats, baked goods, granola, and more!
How To Make Gluten Free Oat Milk
In a medium size bowl add the oats and water. Cover and allow them to soak for at least 30 minutes, or up to a few hours.
After the oats have soaked add them with the water to a high speed blender and blend until all of the oats are combined with the water.
With your nut milk bag inside of a clean bowl, pour the oat milk into it. Then hold the bag closed with one hand and begin to squeeze. All of the oat milk will start draining out.
Once all you have is the oat pulp left in the bag then you can stop squeezing. Store the milk in the fridge and you can throw out the oat pulp, or try to find a recipe to reuse it in .
Thats it! I hope you enjoy this recipe and I am planning to create a coffee creamer recipe with it in the future. Remember to leave a review if you give this a try.
This easy gluten free oat milk recipe is inexpensive and safe for those who are celiac.
- 1cupGluten Free Oats
- 3cupswater
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Is Oat Milk Gluten
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Oat milk is quickly becoming one of the more popular plant-based milks for everything from breakfast cereal to baking.
Plant milks made from nuts, seeds, coconut, rice, and soy are largely gluten-free, so you might expect the same from oat milk. However, if you have celiac disease or gluten sensitivity, oat milk may not be the best choice.
This article explains whether oat milk is gluten-free.
You’ll Consume More Fiber If You Drink Oat Milk Every Day
While fiber may not be as important as protein or water for your body, it is definitely crucial to get enough fiber to keep things regular and to be as healthy as possible. According to Healthline, “Consuming adequate amounts of soluble, fermentable fiber is very important for optimal health because it optimizes the function of the friendly bacteria in the gut.”
Unlike dairy milk, oat milk will help you boost your fiber intake. “Cow’s milk has of fiber, almond and soy have 1 gram of fiber per serving so oat milk with 2 grams of fiber is the highest,” Keri Gans, author of The Small Change Diet and a registered dietitian nutritionist in New York City told Shape. Women typically need between 25 grams of fiber each day, according to Healthline. So, while drinking oat milk every day isn’t going to give you that much fiber, you’ll still get more than if you didn’t drink it, which is a definite bonus.
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You’ll Have A Decreased Risk Of Heart Disease If You Drink Oat Milk Every Day
Heart disease is a huge problem for many Americans. “Heart disease is the leading cause of death for men, women, and people of most racial and ethnic groups in the United States,” according to the Centers for Disease Control and Prevention. According to the statistics, about 647,000 Americans die from heart disease each and every year. Fortunately, drinking oat milk every day could actually lower your risk for heart disease.
Thanks to the beta-glucans in oat milk, you’ll not only be able to lower your cholesterol, you’ll also decrease your risk of developing heart disease, according to Healthline. “Some initial research has linked potential cholesterol-lowering benefits to beta-glucan in beverage form, but the advantages for your heart and immune system also depend on what else you eat each day,” Good Housekeeping reported. So, in order to reap the most heart-healthy benefits, you’ll still need to eat a healthy and balanced diet, but the alternative milk beverage can certainly help.
Your Hair Skin And Nails Will Thrive If You Drink Oat Milk Every Day
One of the biggest perks of oat milk, especially for women, is its ability to help your hair, skin, and nails grow and shine to their fullest extent. And there isn’t a woman alive who wouldn’t want stronger hair, skin, and nails, right? It seems that drinking oat milk every day can bring on those benefits.
Oat milk is high in B vitamins, according to Healthline, and those valuable B vitamins “may help elevate your mood, combat oxidative stress, and promote healthy hair, nails, and skin especially if you’re already deficient in these vitamins.” Obviously, guzzling a serving of oat milk every day isn’t going to give you Rapunzel-level hair, but it is full of vital vitamins that have a ton of look-good, feel-good benefits. Really, it might be worth drinking for that perk alone.
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Your Bones Will Become Stronger If You Drink Oat Milk Every Day
If you grew up with your parents telling you to drink milk every day, you’ll remember how they also told you that you’d grow up big and tall, thanks to the milk strengthening your bones. Your parents weren’t wrong, but you won’t necessarily lose all the nutrients necessary to strengthen your bones if you make the switch from cow’s milk to oat milk. In fact, oat milk can help.
“Oat milk is often fortified with calcium and vitamin D which can benefit your bones,” according to Healthline. “Calcium is essential for strong and healthy bones because it’s the main mineral used to form them. A lack of calcium in your diet may cause your bones to become hollow and more likely to fracture or break.”
Oat milk contains 35 percent of the daily recommendation of calcium, Keri Gans, author of The Small Change Diet and a registered dietitian nutritionist in New York City, told Shape, which is quite a significant amount.
Nutritional Benefits Of Oat Milk
If you can find gluten-free oat milk, you can 100 percent enjoy it along with the nutritional benefits that come along with it.
Protein: Oat milk contains about three grams of protein per one-cup serving. Milk contains about six grams per serving and soy milk contains about seven or eight grams of protein per serving. Oat milk does not, however, contain all nine essential amino acids like dairy milk and soy milk.
Calories: One cup of unsweetened oat milk is about 80-120 calories compared to about 150 calories in a single cup of whole milk . The unsweetened version of soy milk has roughly 130 calories per cup, flax milk has 25, almond milk has 60, and coconut milk has 80.
Nutrients: Oat milk offers a good source of vitamin D, vitamin B12, calcium and riboflavin, particularly if the brand of oat milk youre using is fortified . Oat milk also offers 2-4 grams of fiber while dairy milk offers none.
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Can You Substitute Oat Milk For Milk
Yes, you can substitute oat milk for milk in many recipes. Cooking with oat milk is similar to cooking with regular milk, however the liquid will be slightly thicker and it is dairy-free.
In general, you can maintain a 1:1 ratio of equal parts oat milk for milk. Confidently replace regular milk for oat milk in your favorite recipes.
Best For Coffee Drinkers: Oatly Oat Milk Barista Edition
Oatly! has winners in several categories and also has a great coffee option, thanks to its popular Barista Edition product that has been specifically created with coffee-drinkers in mind. Whether you work as a barista or make your own coffee at home, this oat milk has a creamier consistency and will even form foam, thanks to an acidity regulator in the recipe.
Just heat this Barista Edition Oat Drink in a container while giving it a whirl until it foams up nicely and then pour yourself a latte,” says Oatly!’s site. You can also use this product in tea and cold brew, and it will not separate.
If youre a purist who would like an all-around winner in terms of taste, texture/consistency, and nutrition while supporting an eco-conscious brand, you cant go wrong with Oatly!s Original Oat Milk . For a more budget-friendly option, we recommend Dream Oat’s Original Oat Beverage . Its priced pretty closely to cows milk, making it a more affordable option if your household goes through a lot of milk.
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Thrive Market Organic Original Unsweetened Oat Beverage
Even grocery retailers are coming up with their own plant-based milk products, and e-commerce grocery Thrive Market has one of the most nutritious oat milks out there.
“One of the best oat milk brands is Thrive Market’s Organic Oat Milk,” said Trista Best, registered dietitian at Balance One Supplements. “The ingredients panel is one of the shortest among other oat milk brands with no preservatives, added sugar, or oils.”
There are only two ingredients: water and organic oats. While there aren’t any added sugars, there are 13 grams of sugar in this oat milk.
A Dietician’s Point Of View
With coeliac disease it’s not just about eating gluten free food.
You have to be very careful about cross contamination – i.e. the tiniest flecks of gluten getting into your gluten free food.
So with shared steamers at coffee shops, what risk does this pose for people on a gluten free diet?
Gordon McAndrew is a Registered Gastroenterology Dietitian at NHS Lanarkshire.
He works as part of the only Gastroenterology Dietetic service permanently funded in Scotland, which sees patients with IBS and coeliac disease.
Mr McAndrew explains that generally patients with coeliac disease are advised to continue eating gluten free oats when first diagnosed.
But this is best done under the guidance of a dietician, so any symptoms can be monitored.
When it comes to coffee shops, Mr McAndrew advises people with coeliac disease to ask as may questions as needed to establish if they think it is safe.
“We always advise patients with coeliac disease to be mindful when eating out,” says Mr McAndrew.
“This is the same if considering oat milk use in coffee shops.
“You should make it clear you have coeliac disease and ask about cross-contamination practices in store.
“If they cannot tell you they have taken all necessary precautions or you are in doubt – it’s best to avoid.
“The risk of cross contamination can be minimised by taking good precautions.”
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Is It Ok To Boil Oat Milk
Yes, you can boil or heat the oat milk. However, oat milk does not behave just like any other kinds of non-dairy milk as it will thicken due to the high starch content.
If you follow the ordinary heating up method then, the oat milk will start thickening. So, you will have you will have to put some a teaspoon of oil into it in order to prevent from thickening too much.
You can use this milk as the base for a gravy and sauce. The thick milk will give you the perfect taste and sauce like consistency.
What Do The Experts Have To Say
Oat milk can be a healthy alternative for individuals who are allergic or intolerant to dairy and/or nuts or even if an individual is looking to lower saturated fat in their diet by switching to plant based foods, said registered dietitian Danielle Colombo. It is lower in protein compared to soy or cows milk, but compared to other plant based beverages , it has more protein. Oat milk beats all of the other milks when it comes to fiber at 2 grams of dietary fiber per serving. Its also very easy and affordable to make at home if youre worried about where your oats are coming from.
Colombo said its important to note that moderation is key when it comes to store-bought oat milk. Oat milk can certainly be part of a healthy diet as long as youre doing your research.
Now we know what to look in oat milk, for but is there anything specific to avoid? Of course there is.
The number one concern in dairy-free milk is the added sugar, Monk said. Also be aware of the additives and preservatives such as carrageenan, vegetable oils and emulsifiers . A long ingredients list of words you cannot pronounce is typically a red flag, Monk said.
Choosing the right milk can be daunting, especially if its for your little one. Taking the time to do some research and get the facts straight helped me to make my choice and find what works best for my family. Do your research when trying something new and remember moderation is key!
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Is Oat Milk Healthy Here The Benefits Of Oat Milk
Because oat milk is relatively new, the USDA hasn’t produced a standard for oat milk nutrients just yet. For reference, here’s the nutrition info for one cup of Oatly.
- Calories: 120
Beyond the nutritional profile, oat milk has a decent amount of benefits to offer, including:
1. It has some fiber . Oat milk has more fiber in comparison to other alt-milks and cow’s milk. In a recent episode of You Versus Food, Tracy Lockwood Beckerman, RD, explains this is thanks to beta glucan, “a super dietary fiber found in oats that’s been celebrated for its cholesterol-lowering properties.” Specifically, it’s been shown to lower LDL cholesterol, AKA the bad kind which has been associated with heart attacks, strokes, and other cardiovascular problems.
2. It’s full of vitamin B. The healthy slow-digesting carbs found in oat milk deliver B vitamins, which aid in red blood cell production and the conversion of food to energy. Beckerman says this provides you with sustainable fuel and energy to get you through your day.
3. It’s higher in protein compared to most other alternatives. The protein count varies from brand to brand, but generally, Beckerman says that oat milk has more protein than other alt milks, save for soy or pea milk. However, it still does not compare with cow’s milk, which is the gold standard at 8 to 9 grams per cup.
Watch this video from Lockwood Beckerman to learn more about oat milk benefits:
