Oat milk has become a popular substitute for dairy milk, especially among health-conscious people who prefer plant-based products. Despite its appeal, there are essential factors to consider for every oat milk enthusiast or those who may be planning to switch.
If you are considering switching from dairy to oat milk, it is important to understand its advantages and disadvantages before doing so. Let’s explore the pros and cons of doing this, hear from expert dietitians, and discover other alternatives.
Why many people prefer oat milk
There are various reasons why this plant milk has become so popular among consumers.
1. Excellent choice for those who are lactose intolerant
Unlike dairy milk, oat milk is naturally free of lactose, which means that people who have difficulty digesting lactose can consume it without experiencing any negative side effects.
2. Delicious taste and creamy texture
Besides being an ideal option for individuals with specific dietary restrictions, oat milk is also loved for its unique taste and texture. It has a smooth and creamy texture, making it perfect for adding to coffee, tea, smoothies, and other beverages. Moreover, it has a naturally sweet taste that is not overpowering and blends well with the flavors of other ingredients.
3. Ethical, sustainable, and vegan-friendly
Because oat milk is derived from plants, it is considered by many to be an ethical and sustainable choice. Unlike dairy milk, it does not require animal products, making it a popular choice for individuals who follow a vegan diet or are conscious of the environment.
Dietitians’ advice about consuming oat milk
Dietitians advise consumers to exercise caution and be aware of some potential drawbacks despite the various health benefits of consuming oat milk.
Calorie content
One of the most significant factors to consider is the calorie content of oat milk, which can be higher than that of other milk substitutes. According to registered dietician Cynthia Sass, one cup of unsweetened oat milk contains about 120 calories, whereas almond milk has only 30-40 calories. Particularly, sweetened varieties can contain more added sugars, which can increase daily calorie intake.
Protein content
Another essential consideration is the protein content of oat milk, which is usually lower than cow’s milk. Protein is a crucial nutrient for the body, and it is essential for building and repairing tissues, maintaining muscle mass, and supporting a healthy immune system. According to Vandana Sheth, spokesperson for the Academy Of Nutrition and Dietetics, one cup of oat milk provides around 3 grams of protein, significantly lower than the 8 grams in cow’s milk and 7-8 grams in soy milk.
This means that those who rely on milk as a primary source of protein may need to include additional protein-rich foods in their diet to address this insufficiency. While oat milk is an excellent alternative for those with dietary restrictions or allergies, it is important to be mindful of its calorie and protein content.
Other milk alternatives or substitutes
There is a wide range of options for those searching for alternatives to oat milk. Almond, soy, and coconut milk are the most commonly used substitutes, offering unique nutritional benefits.
1. Almond milk
A low-calorie beverage, almond milk is high in vitamin E, which is essential for maintaining healthy skin, eyes, and the immune system. Additionally, it is a good source of calcium, which is necessary for maintaining strong bones and teeth.
2. Soy milk
An excellent source of protein, soy milk has a protein content equivalent to cow’s milk. It is also high in vitamins B12 and D, essential for nerve function and bone health.
3. Coconut milk
Known for its creaminess and distinct flavor, coconut milk is an excellent option for culinary applications and baking. It is rich in medium-chain triglycerides (MCTs), which are beneficial for heart health and metabolism.
Things to consider before buying oat milk
When selecting oat milk, there are a few important factors to consider.
Carefully examine the labels
Sweetened variants of oat milk are quite common and are often favored by people who enjoy a sweeter taste. However, these sweetened options frequently include additional sugars, leading to excessive calorie consumption and impacting overall well-being. To avoid these issues, it is best to opt for unsweetened oat milk, which reduces the risk of excessive calorie intake and allows you to enjoy the natural taste of oats.
Choose oat milk fortified with essential nutrients
Certain brands enhance their products with vital nutrients like calcium and vitamin D, resulting in a more well-rounded nutritional composition. This can be particularly important for individuals looking to improve their health and well-being. Choose a brand fortified with these essential nutrients to ensure your diet is well-balanced and you get all the nutrients your body needs.
Be mindful of potential allergens
People with gluten sensitivity must be careful when choosing oat milk, as cross-contamination is possible during processing. This means that although oats are inherently gluten-free, they may come into contact with gluten during the production process. It is best to opt for a brand that is explicitly labeled as gluten-free, which guarantees its suitability for individuals with gluten intolerance.
Remember: Organic is not always best
It is important to remember that while organic and plant-based options may seem healthier, it is essential to consider all factors before making a decision. Oat milk can provide numerous benefits, but it is also essential to be aware of its drawbacks.
By making mindful choices, you can maintain a healthy lifestyle that works for you. Remember to consult with your dietitian and explore as many options as possible to make informed decisions supporting your overall well-being.
