When you’re looking for dairy-free alternatives to cow’s milk and other dairy products, oat milk might be an appealing option. Besides its low-calorie content, oat milk contains soluble fiber, which helps delay gastric emptying. If you’re not sure how to drink it, here are some benefits of oat milk. These include: soluble fiber, calcium, and a delay in gastric emptying. These are all good reasons to consider oat milk for your daily diet.
Oat milk, the newest rising star in the recently crowded field of non-dairy “milks” to hit the market. Oat milk is made from a mixture of steel cut presoacked (soaked) oats, blended, and then strained with a special cloth. The left over pulp contains a large portion of the dietary fibre and protein, however the resulting milk does contain some of the nutrients and macronutrients. Oats absorb water very well and as a result, more of the macronutrients and micronutrients pass through the cloth giving nutritious, creamy, sweet tasting dairy free milk.
oat milk is rich in calcium
Oat milk is a popular plant milk. However, not all of these milks are healthy. Choose oat milk that is fortified with vitamins and low in added sugar. Avoid oat milk marketed as barista style, as this type of oatmeal can contain sugar or other added ingredients. Try Oatly! Original Low Fat if you’re interested in the nutritional profile of oat milk. Elmhurst Unsweetened Oats, Thrive Market Organic Original Unsweetened Oat Beverage, and Oatly! Original Low Fat are good choices, too.
Oat milk is rich in calcium, but not the only nutrient it contains. It contains vitamin D and riboflavin, which help maintain bone health and support the immune system. It also contains a significant amount of apolipoprotein B, which is a good indicator of heart disease risk. In addition to calcium, oat milk also contains vitamin D, which is crucial for strong bones. Without enough calcium, bones become brittle and may break easily.
oat milk is low in calories
A glass of milk contains about 190 calories. Oat milk, on the other hand, is low in calories, with only 100 calories per cup. While oat milk has more carbs than cow’s milk, it contains less protein. This additional protein in cow’s milk slows the absorption and digestion process. Some plant-based alternatives have misleading marketing claims, making them seem healthier than cow’s milk. Even “plain” oat milk can have added sugar.
Almond milk and oat milk are similar in calories, but almond milk is much lower in calories and carbohydrates. Almond milk has half the calories and carbs of oat milk. Almond milk is not suitable for those with tree-nut allergies. Both almond milk and oat milk contain low amounts of fat, sugar, and protein. But almonds have other disadvantages as well. They require six times more water than oats do.
oat milk contains soluble fiber
Oat milk is an excellent source of soluble fiber. Its natural sweetness is an added bonus. It contains medium-chain triglycerides, which help maintain a healthy heart. Soluble fiber keeps you feeling full longer. Its naturally low protein content is a good choice for vegans. Additionally, oat milk contains trace amounts of thiamin and folate, which are important for energy production. Moreover, oat milk contains trace amounts of vitamins and minerals. Commercial oat milk is often fortified with these nutrients, which are essential for a well-balanced diet.
Soluble fiber binds to cholesterol in the gut. When taken daily, fiber helps regulate bowel movements and reduces the risk of constipation. Unfortunately, many people do not get enough fiber from their diets and end up taking over-the-counter fiber supplements to make up for the lack of fiber. Ideally, women should aim to consume 21 to 25 grams of soluble fiber per day. Oat milk contains two grams of dietary fiber per serving. Additionally, oat milk also contains three grams of plant-based protein.
oat milk delays gastric emptying
Oat milk contains beta-glucan, a soluble fibre that can delay gastric emptying and reduce cholesterol absorption. Its high percentage of beta-glucan helps to prevent constipation and regulate bowel movements, as well as absorbs water. Oat milk is a useful tool for managing diabetes because it delays gastric emptying, which can help to control blood sugar levels. Also, it has been found to delay the gastric emptying of food by up to six hours.
Another study showed that consumption of oat milk delayed gastric emptying by a half hour in comparison with drinking milk alone. The results showed that a moderate amount of full-fat milk did not significantly delay gastric emptying. The results show that oat milk may delay gastric emptying if consumed with a small amount of fiber and protein. This milk-based breakfast is also beneficial for women, who want to control their body weight.
oat milk reduces cholesterol levels
Oat milk contains a high amount of fiber, with almost twice the amount of plant-based and dairy milk. Its soluble fibre, beta-glucans, work to lower blood cholesterol by binding to it and reducing absorption into the body. High cholesterol levels are a cause of atherosclerosis, heart disease, and hyperlipidemia. Therefore, the benefits of oat milk are clear. Moreover, this milk is an excellent choice for those who are dietary restricted or those who want to reduce their cholesterol intake.
Oat milk has a similar taste to regular milk, and the amount of insoluble fiber in it is greater than in a regular milk. This type of milk reduces cholesterol levels due to the presence of soluble fibre. However, because oat milk has a high glycemic index, it should be drunk sparingly. It is best paired with other protein-rich foods to get the desired benefits.
oat milk prevents type 2 diabetes
Oat milk has several health benefits. Its unique beta-glucan content helps regulate blood sugar levels. This compound is not digestible in the small intestine, but it increases the viscosity of the alimentary bolus in the upper gastrointestinal tract. The beta-glucan in oat milk is beneficial in mitigating the symptoms of Type 2 diabetes and prediabetes. It also lowers cholesterol and promotes a feeling of fullness.
In the meta-analysis, five studies were included. One study involved the Danish Diet, Cancer, and Health cohort, while two other studies involved a smaller number of participants. The included studies included 31,329 people with diabetes or prediabetes and those who were not. These studies adjusted for age, physical activity, smoking, alcohol consumption, and body mass index. Oat milk reduced the risk of type 2 diabetes by about 40%.
For someone who is lactose intolerant or vegan, there are numerous benefits to choosing oat milk as your preferred milk. For example, Oats are rich in folic acid, zinc, and Manganese. Because the process of making oat milk mimics the way that cows make milk, it has a texture similar to standard dairy milk and can be used in smoothies, cereal, protein shakes and coffee without any additional steps or procedures. There are many options for purchasing the product. Some of these companies are based in North America but if caught early enough grocery stores will often stock some varieties for purchase. If you do decide to purchase a plant based dairy alternative I highly recommend checking the nutritional facts to guarantee that you are choosing the healthiest option for your diet.