In the growing landscape of plant-based alternatives, has carved out a niche as a versatile and nutritious option. In addition to its popularity as a milk alternative, oat milk has also attracted attention for its unique qualities and contributions to both health and sustainability. The following article will send you 4+ important information about oat milk that you may have missed, follow it now!

1. Benefits of oat milk

1.1. For health

• Nutrient-Rich: This milk is a nutrient-dense option, offering essential vitamins and minerals, including vitamin D, calcium, and iron, promoting overall health.
• Heart Health: Beta-glucans in oats may help lower cholesterol levels, contributing to heart health and reducing the risk of cardiovascular diseases.
• Digestive Health: This milk contains soluble fiber, aiding in digestion and supporting a healthy gut environment.
• Lactose-Free Alternative: Suitable for lactose-intolerant individuals, This milk provides a creamy and satisfying option without dairy.
• Energy Boost: Complex carbohydrates in oats provide sustained energy, making oat milk an excellent choice for those needing lasting fuel

1.2. For beauty

• Skin Hydration: This milk’s natural hydrating properties may contribute to skin moisture, potentially benefiting those with dry or sensitive skin.
• Antioxidant Content: Rich in antioxidants, it may help combat oxidative stress, promoting healthier skin and a radiant complexion.
• Hair Health: Oats contain nutrients like biotin, promoting hair health and potentially strengthening hair strands.
• Anti-Inflammatory Effects: The anti-inflammatory properties of oats may help soothe skin irritation, making them suitable for individuals with sensitive skin.
• Dairy-Free Eczema Relief: Some find relief from eczema symptoms by eliminating dairy; it provides a dairy-free alternative for those with skin sensitivities.

1.3. Nutritional content of oat milk 

Here’s a table with approximate nutritional values for 100 ml of unsweetened oat milk:

Nutrient	Amount in 100 ml Oat Milk (Approximate)
Calories	40-50 kcal
Protein	1-2 g
Carbohydrates	6-8 g
Sugars	0 g (for unsweetened varieties)
Fat	1-2 g
Saturated Fat	0 g
Trans Fat	0 g
Fiber	0.5-1.5 g
Calcium	120-150 mg (fortified)
Vitamin D	1-1.5 mcg (fortified)
Vitamin B12	0.5-1.5 mcg (fortified, varies)
Iron	0.5-1 mg
Potassium	80-150 mg

Note: These values are general estimates, and the nutritional content can vary among different brands and formulations of it. Always refer to the specific nutrition label on the product for accurate information.

2. How to drink oat milk properly?

2.1. Drinking time

• Versatile Throughout the Day: This is versatile and can be enjoyed at any time of the day. Whether it’s paired with your morning cereal, added to coffee, or sipped on its own, the choice is yours.
• Pre-Workout Boost: Consider incorporating this milk into your pre-workout routine for a source of sustained energy due to its complex carbohydrates.

2.2. Who should drink it?

• Dairy Alternatives Seekers: It is an excellent option for those seeking a dairy-free alternative. It is naturally lactose-free, making it suitable for individuals with lactose intolerance or dairy allergies.
• Vegans and Vegetarians: Embrace oat milk as a plant-based alternative to traditional dairy, fitting seamlessly into vegan and vegetarian lifestyles.
• Those Seeking Heart Health: This milk, with its beta-glucans, may benefit heart health, making it a favorable choice for those conscious of cardiovascular well-being.

2.3. How to drink

• On its Own: Enjoy a refreshing glass of oat milk on its own for a wholesome and satisfying beverage.
• Coffee and Tea: This milk froths well, making it an excellent addition to your coffee or tea. Create your favorite lattes or cappuccinos at home.
• Smoothies: Blend them into your favorite smoothie recipes for added creaminess and nutrition.
• Cereal or Oatmeal: Use itas a base for your cereal or oatmeal, creating a delicious and harmonious combination.

When incorporating oat milk into your routine, be mindful of added sugars in flavored varieties. Opt for unsweetened options to control your sugar intake. As with any dietary change, individual preferences and tolerances may vary, so listen to your body and adjust consumption accordingly.

3. 5 notes when drinking oat milk

• Check for Fortifications: Ensure that your oat milk is fortified with essential nutrients like calcium, vitamin D, and vitamin B12. These fortifications contribute to overall health, especially for those who use it as a dairy substitute.
• Mind the Added Sugars: Be mindful of the sugar content, especially in flavored or sweetened varieties. Opting for unsweetened it allows you to control your sugar intake and aligns with a healthier choice.
• Homemade vs. Store-Bought: Consider making it at home for a more customizable and additive-free option. If buying from the store, check the ingredient list for any additives or preservatives.
• Versatility in Usage: Experiment with using it in various culinary applications. Whether in coffee, smoothies, cereal, or cooking, oat milk’s creamy texture makes it a versatile and delightful addition to different recipes.
• Individual Tolerance: Pay attention to your body’s response. While it is generally well-tolerated, some individuals may experience sensitivities. If you have gluten sensitivity, choose certified gluten-free oat milk options.

4. Recipe to make delicious oat milk at home

4.1. Ingredients:

• 1 cup rolled oats (gluten-free oats for a gluten-free option)
• 4 cups water
• Optional sweeteners: 1-2 tablespoons maple syrup, honey, or agave syrup (adjust to taste)
• Optional flavorings: 1 teaspoon vanilla extract or a pinch of salt

4.2. Instructions:

• Rinse the Oats:
  • Rinse the oats thoroughly under cold running water to remove excess starch.
• Blend with Water:
  • In a blender, combine the rinsed oats with 4 cups of water. Blend on high speed for about 30 seconds until the mixture is well combined.
• Strain the Mixture:
  • Place a nut milk bag, cheesecloth, or a fine-mesh sieve over a bowl or jug.
  • Pour the oat mixture into the bag or through the sieve, extracting as much liquid as possible.
• Squeeze or Press:
  • If using a nut milk bag, squeeze and press to extract as much liquid as possible. If using cheesecloth or a sieve, you may need to press the mixture with the back of a spoon.
• Sweeten and Flavor (Optional):
  • Add sweeteners (maple syrup, honey, or agave syrup) and flavorings (vanilla extract or a pinch of salt) to the strained liquid. Blend again briefly to combine.
• Store:
  • Pour the homemade it into a clean glass jar or bottle and refrigerate.
  • Shake well before using, as the mixture may naturally separate over time.
• Enjoy:
  • Use your homemade it in coffee, tea, cereal, smoothies, or any recipe that calls for milk.

4.3. Notes:

• Usage: Homemade oat milk is best consumed within 3-4 days. Shake well before each use.
• Pulp Use: Don’t discard the leftover oat pulp. It can be used in baking, added to oatmeal, or used in smoothies.
• Customization: Adjust the sweetness and flavorings according to your taste preferences.

In conclusion, as we wrap up our exploration of oat milk, it’s evident that this unassuming elixir has far-reaching benefits. From its heart-healthy origins to its environmental friendliness, oat milk stands as a testament to the symbiosis of health-conscious choices and sustainable living. Let’s continue to celebrate the goodness that oat milk brings to our lives and the world around us.

Ready to elevate your beverage game? Dive into the world of oat milk and experience the myriad benefits it has to offer. Whether in your morning coffee, afternoon smoothie, or culinary creations, let oat milk be your go-to dairy alternative. Share your newfound knowledge with friends and family, and together, let’s embrace a healthier, planet-friendly choice. Cheers to the delicious journey with it!