Content
Oat milk is a vegetable drink without lactose, soy and nuts, being an excellent option for vegetarians and people who suffer from lactose intolerance or who are allergic to soy or certain nuts.
Although oats are gluten free, they can be processed in industries that contain grains with gluten and become contaminated. Therefore, it is important to check the nutritional label of the product, which must indicate that it is gluten free or that it does not contain any traces. In these cases, it can be used by people with celiac disease or gluten sensitivity.
Oat milk can be used for breakfast, snacks and making smoothies, cakes or sweets, for example, and can be purchased at the supermarket, health food stores or prepared at home in an easy and economical way.
The main benefits of oat milk are:
- Relieves constipation and facilitates digestion, as it is rich in fiber;
- Helps in the control of diabetes, as it provides carbohydrates with slow absorption, which allows to regulate blood sugar;
- It promotes weight loss, as it is rich in fibers that help to increase the feeling of satiety and provides few calories, as long as included in a healthy low-calorie diet;
- It helps lower cholesterol because it is rich in a type of fiber called beta-glucan, which lowers blood cholesterol levels and lowers the risk of serious heart disease, such as a heart attack or stroke.
In addition, oat milk also helps to relax the body, as it contains phytomelatonin, which favors a good night's sleep, being a food especially suitable for insomnia sufferers.
How to make oat milk at home
Oat milk can be made at home in a simple way, requiring only 2 cups of rolled oats and 3 cups of water.
Preparation mode:
Put the oats in the water and let it soak for 1 hour. After that time, put everything in a blender and mix well. Then strain and consume immediately or put in the refrigerator for up to 3 days. To make the drink more pleasant, a few drops of vanilla can be added.
Nutritional information
The following table indicates the nutritional composition of 100 g of oat milk:
Components | Quantity in 100 g of oat milk |
Energy | 43 calories |
Proteins | 0.3 g |
Fats | 1.3 g |
Carbohydrates | 7.0 g |
Fibers | 1.4 g |
It is important for the person to know that, to obtain all the benefits indicated above, oat milk must be part of a balanced and healthy diet. In addition, milk purchased at the supermarket is usually enriched with calcium, vitamin D and other nutrients.
In addition to exchanging cow's milk for oat milk, it is possible to adopt other food exchanges to prevent diabetes and hypertension. See other exchanges you can make in this video with nutritionist Tatiana Zanin: