Oat milk is low in calories, rich in fiber and may benefit heart health. There are versions enriched with vitamins and minerals. However, sweetened varieties may have a high sugar content and caution should be exercised for those with gluten intolerance as some processed oat milks may come into contact with gluten.
What are the benefits of oat milk?
Oat milk is a herbal milk alternative that has gained popularity due to its nutritional properties and suitability for healthy lifestyles. A naturally lactose-free and vegan option, oat milk has a variety of benefits. These:
- Oat milk contains a soluble fiber called beta-glucan. This fiber may help lower bad cholesterol levels in the blood.
- Thanks to its fiber content, it regulates bowel movements and contributes to the digestive system.
- It is beneficial for heart health with its cholesterol-lowering effect and low saturated fat content.
- It does not contain lactose, so it is a good alternative for those who are intolerant to dairy products.
- It may be a safe option for people who are allergic to nuts or soy milk.
Is there gluten in oat milk?
Although oat milk is a naturally gluten-free plant milk alternative, there may be a risk of gluten contamination depending on how the oats used are processed. Oats are often processed in the same facilities as gluten-containing grains such as wheat, barley or rye, which can lead to cross-contamination.
For people who need a gluten-free diet (for example, celiac patients or gluten-sensitive individuals), oat milks produced from gluten-free certified oats should be preferred. A safer option can be chosen by looking for gluten-free on product labels.
Does oat milk make you gain weight?
Since oat milk is a low-calorie drink, it is not expected to cause weight gain when consumed in moderation. This depends on the type of oat milk and the amount of consumption.
The calorie count of unsweetened and natural oat milk is usually 50-100 calories per serving. With its fiber content, it can help you feel full, which reduces the risk of overeating. Oat milks that are sweetened, flavored or have added fat may contribute to weight gain because they contain additional calories. When choosing oat milk for weight control, it is important to choose unsweetened ones and consume them with a balanced diet.
Does oat milk cause gas?
Although oat milk is generally an easily digestible drink, it may cause gas or bloating in some people. This is due to the natural fibers (especially beta-glucan) that oats contain. It may ferment in the digestive system and cause gas formation. Some commercial oat milks contain additives such as gums or stabilizers. These substances can also cause digestive discomfort in sensitive people.
Harms of oat milk
Although oat milk is generally a healthy option, it can have negative effects in some cases. Sweetened varieties can contain high amounts of sugar, which can lead to excessive calorie intake and increased blood sugar. Although packaged oat milks are processed with gluten-free oats, some products may come into contact with gluten. Therefore, caution is required for people with gluten intolerance or celiac disease.
Oat milk contains lower protein than milk and other plant milk alternatives. It may be a disadvantage, especially for individuals with high protein needs. People who are allergic to oats may experience reactions such as itching, headaches or digestive problems. Therefore, it is important for individuals with allergies or sensitivities to be careful.