Oat milk has become increasingly popular in recent years as a healthy alternative to traditional cow’s milk. Made by soaking oat kernels and mixing them with water, oat milk offers many interesting health benefits. In this article, we will explain the benefits of oat milk and why you should consider integrating it into your daily diet.
Benefits Oat Milk
- Rich in Important Nutrients
Oat milk contains a number of important nutrients needed by the body. It is rich in fiber, protein, B complex vitamins and minerals such as iron and magnesium. The fiber in oat milk can help maintain healthy digestion, while the protein is important for the growth and repair of body cells.
- Supports Heart Health
One of the main advantages of oat milk is its ability to support heart health. Oat milk is low in saturated fat and contains beta-glucan fiber, which has been shown to lower LDL cholesterol (bad cholesterol) in the blood. By consuming oat milk regularly, you can reduce your risk of heart disease and keep your heart healthy.
- Good for Diabetics
For diabetics, oat milk can be a good choice. The fiber and complex carbohydrate content in oat milk helps control blood sugar levels. The fiber in oat milk helps reduce the absorption of glucose in the body, thereby reducing sudden spikes in blood sugar after eating.
- Suitable for Vegan and Vegetarian Diets
Oat milk is a great option for those following a vegan or vegetarian diet. Made from plant-based ingredients, oat milk is free of animal ingredients like lactose and casein which are found in cow’s milk. Additionally, oat milk is often fortified with calcium and vitamin D, which are important for bone health.
- Contains Antioxidants
Oats contain antioxidant compounds called avenanthramides, which have anti-inflammatory properties and protect the body’s cells from oxidative damage. By consuming oat milk, you can reap the benefits of this antioxidant and boost your immune system.
- Low Calories and Delicious Taste
For those who are watching their weight or looking for a low-calorie alternative, oat milk is a great choice. Oat milk generally has lower calories than cow’s milk. In addition, oat milk has a delicious and creamy taste that can satisfy your taste buds.
How to make oat milk
Here are the simple steps to make oat milk at home:
Milk ingredients needed:
- 1 cup of oat seeds (not instant)
- 4 cups of water
- Sugar or other sweetener (optional)
- Vanilla extract (optional)
- Additional ingredients such as cinnamon or cocoa powder (optional)
Steps:
- Soak Oat Seeds:
Soak the oat seeds in water for at least 30 minutes or longer if you want a fluffier texture. Soaking the oats helps in obtaining a smoother oat milk. - Blender:
After the soaking process is complete, drain the oats and place them in a blender. Add clean water to the blender and blend until the mixture is smooth and uniform. - Filter:
Strain the oat mixture using a fine strainer or a special cloth to make the milk smoother. Squeeze the oat mixture by hand or using a spoon to get as much of the oat milk as you can. - Sweetener and Flavoring:
If you want your oat milk to be sweeter or have additional flavours, add a sweetener such as sugar or a natural sweetener such as honey or maple syrup. You can also add a little vanilla extract or other additives like cinnamon or cocoa powder for added aroma and taste. - Save and Shake:
After you add sweeteners and flavorings according to taste, shake the oat milk with these additives to even out the taste and aroma. - Save and Serve:
Pour the oat milk into an airtight container and store it in the refrigerator. Oat milk will keep for several days in the refrigerator. Before serving, stir or shake the oat milk as sediment may form at the bottom. Oat milk is ready to be enjoyed with a cold glass or used in your favorite food or drink recipe.
By following the steps above, you can easily make fresh oat milk at home. Good luck!
How to Enjoy Oat Milk
Oat milk can be enjoyed in many ways. You can mix it in your smoothie, add it to your coffee or tea, or use it as a base in pancakes or puddings. The creativity of incorporating oat milk into your daily menu can provide fun variations.
Conclusion
Oat milk is a healthy and nutritious option for those who want to reduce their consumption of animal milk or try healthier alternatives. With its rich nutrition, health benefits and advantages it offers, oat milk is a valuable addition to your balanced diet. So, give oat milk a try today and experience its benefits for your health.