Authored by Anand Thakkar, MD, this article delves into the potential of oat milk as a tool for weight loss, examining its benefits, drawbacks, and how it compares to other milk alternatives.
Introduction
For individuals seeking to manage their weight, dietary modifications are paramount. Milk, a common dietary component, often comes under scrutiny in weight loss plans. While conventional wisdom often touts milk as healthy, a closer examination reveals potential drawbacks, particularly concerning saturated fats and cholesterol content. This article explores oat milk as a plant-based alternative and its potential role in weight management.
Why Consider Oat Milk?
The Case Against Cow's Milk
Research suggests that cow's milk may not be as beneficial as commonly believed. A single serving can contribute a significant portion of the recommended daily allowance of saturated fats and cholesterol. High consumption of such substances may elevate the risk of obesity. Furthermore, some studies have linked dairy products to specific health concerns, such as ovarian and breast cancer in women. For individuals with lactose intolerance or milk allergies, plant-based milks like oat milk offer a viable and often necessary alternative.
Making the Switch: Oat Milk as a Substitute
Oat milk presents itself as a compelling substitute for cow's milk, especially for those aiming to lose weight. It can be easily made at home using just water and oats or purchased from supermarkets and health food stores.
Oat Milk and Weight Loss: The Potential Benefits
Calorie Considerations
Oat milk generally has more calories, carbs, and fiber than almond, soy, and cow’s milk. But it provides less protein than soy and dairy varieties. One cup of oat milk contains approximately 120 calories.
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The Satiety Factor
One of the primary advantages of oat milk in weight loss is its ability to promote a feeling of fullness. The protein and fiber content in oat milk contribute to this satiety, potentially reducing overall food intake. By lining the stomach and providing sustained energy, oat milk can help curb cravings and minimize overeating, thereby supporting weight loss efforts.
Practical Weight Loss Expectations
While individual results may vary, incorporating oat milk into a balanced diet and avoiding overeating can lead to noticeable weight loss. Some individuals might experience an average loss of around 3 pounds per week. It's crucial to maintain realistic expectations and understand that weight loss is a gradual process with fluctuations from week to week.
Potential Downsides and Considerations
Gluten Content
If you have celiac disease or a gluten intolerance, then oat milk is not going to be good for you. In fact, it can do a lot more harm than good if this is the case, so you need to avoid it.
Calorie Count and Unflavored Varieties
Unflavored oat milk has one of the highest calorie counts out of all the milk options available. In fact, it has the highest calorie count of all of the plant-based alternatives that are on offer.
Added Sugars
Opting for unsweetened oat milk is crucial, as sweetened versions contain excess sugar that can hinder weight loss efforts and potentially lead to weight gain.
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Careful Consideration of Ingredients
Just as drinking orange juice is not the same as eating oranges, drinking oat milk is not the same as eating oats. Store-bought oat milk is more processed than homemade oat milk. This breaks down the starch into simple sugars, increasing the glycemic index. Part of the processing may include the addition of emulsifiers and oils to prevent the oat milk from separating-that’s the industry secret to the creamy, luscious consistency fueling its popularity.
How to Choose the Best Oat Milk
“There are pros and cons to all plant-based milks, so my best advice is to choose one that has no emulsifiers and no added sugars,” advised Cassetty. This is especially important if you have a sensitive digestive system. Dandrea-Russert explained that oat milk includes emulsifiers and thickeners (like guar gum, locust bean gum, carrageenan, or other fillers), which may trigger gastrointestinal issues. If you're prone to GI problems, “you may want to opt for oat milk that contains only oats and water, and maybe a touch of salt,” said Dandrea-Russert.
Oat Milk vs. Other Milk Alternatives
If oat milk is not suitable, alternatives like soy milk, rice milk, almond milk, cashew milk, coconut milk, and hemp milk are available. Almond milk, being low in calories, is often a preferred choice for weight loss.
Oat Milk vs. Regular Milk
While oat milk is a great lactose-free and slightly lower-calorie alternative to cow's milk, it doesn't contain quite as much protein and calcium as the real deal.
Oat Milk vs. Skim Milk
Skim milk typically contains fewer calories than oat milk, but is less filling and lacks the good-for-you unsaturated fats.
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Oat Milk vs. Almond Milk
Almond milk and oat milk drinkers experience the same challenge, in that cafe varieties are often loaded with added sugar. However, when comparing the unsweetened versions, almond milk contains around half the calories and much fewer carbs.
Oat Milk vs. Soy Milk
While soy milk was the OG plant-based milk alternative, it's fallen out of favour for a reason - the taste and watery texture can be quite polarising (especially when it comes to coffee). Nonetheless, it is undeniably a better source of plant-based protein than oat milk.
Oat Milk vs. Rice Milk
Rice milk and oat milk are quite similar, in that they are derived from grains, higher in carbs, and typically fortified for extra nutritional value. They also have a comparable calorie content. However, oat milk wins out when it comes to fibre and protein.
Oat Milk vs. Coconut Milk
Coconut milk is lower in calories than oat milk and is typically less processed. However, oat milk contains more protein and fibre and less saturated fat - making it a better nutritional all-rounder.
Oat Milk vs. Hemp Milk
While hemp milk might conjure images of hippies, it's gaining popularity due to its strong vitamin and mineral profile (due to being minimally processed) and rich, creamy texture. While oat milk is higher in calories, carbs and fat, it also contains more fibre, protein and heart-healthy benefits.
Oat Milk vs. Macadamia Milk
A more decadent nut milk, macadamia milk is typically on par with oat milk when it comes to calorie density. However, it contains significantly fewer carbs, which can make it a better option for those on a low-carb diet.
Making Oat Milk at Home
Oat milk is easy to make at home - and potentially even cheaper than store-bought options. What’s more, making your own allows you to choose the ingredients and avoid the additives or thickeners that are found in some commercial products. You can also make it gluten-free by using certified gluten-free oats.
Here’s how to make homemade oat milk in just a few minutes:
- Blend 1 cup (80 grams) of rolled or steel cut oats with 3 cups (720 mL) of cold water for 30 seconds.
- Place a cheesecloth over a wide-mouth jar or bottle. Pour the mixture over the cheesecloth to separate the milk from the oats.
- Lift the cloth from the ends to form a sac, and gently squeeze any remaining liquid into the jar.
To enhance the flavor, try adding either a pinch of salt, a little vanilla or cinnamon extract, a few dates, maple syrup, or honey before blending. You can safely store the oat milk in your refrigerator for up to 5 days. To avoid a slimy result, use cold water, refrain from squeezing the cheesecloth too hard when draining the remaining liquid, don’t soak your oats beforehand, and don’t blend them for longer than 30 seconds.
Nutritional Profile of Oat Milk
Oat milk is an excellent source of many vitamins, minerals, and fiber. One cup (240 mL) of unsweetened, enriched oat milk by Oatly contains:
- Calories: 120
- Protein: 3 grams
- Fat: 5 grams
- Carbs: 16 grams
- Dietary fiber: 2 grams
- Vitamin B12: 50% of the Daily Value (DV)
- Riboflavin: 45% of the DV
- Calcium: 25% of the DV
- Phosphorus: 20% of the DV
- Vitamin D: 20% of the DV
- Vitamin A: 20% of the DV
- Potassium: 8% of the DV
- Iron: 2% of the DV
Health Benefits Beyond Weight Loss
Rich in B Vitamins
Oat milk is often fortified with B vitamins like riboflavin (B2) and vitamin B12. B vitamins are essential for optimal health and linked to numerous benefits. For instance, they may help alleviate stress, combat oxidative damage, and promote healthy hair, nails, and skin - especially if you’re deficient in this group of vitamins.
May Lower LDL (Bad) Cholesterol
Beta glucan forms a gel-like substance within your gut that can bind to cholesterol and reduce its absorption. This may help lower blood cholesterol levels, especially levels of LDL (bad) cholesterol, which have been linked to heart disease.
Supports Bone Health
Oat milk is often fortified with calcium and vitamin D, both of which can benefit your bones. Calcium is essential for strong and healthy bones because it’s the main mineral used to form them. Adequate vitamin D is just as important, as it aids the absorption of calcium from your digestive tract.