Plant-based milks have become popular, most notably oat milk in recent times. It is becoming increasingly popular as a dairy-free alternative to animal products. So learn about its most prominent benefits and how to prepare it at home in simple steps.

Oat milk

Many people have resorted to oat milk, since it is free of lactose, nuts, soybeans, and gluten. This makes it the perfect choice, especially for those with gluten sensitivity. It also features many essential vitamins and nutrients that you may not find in other milk. In addition, it contains beta-glucans, which also makes it beneficial for heart health.

Nutritional value of oat milk

It is a rich source of vitamins, minerals, and dietary fiber. Among the nutritional values ​​of one cup of fortified and sugar-free oat milk is that it contains:

• Calories: 90-120 calories
• Vitamin B12: which contains 50% of the required daily value
• Vitamin D: 20-30% of the daily value required
• Vitamin A: 20% of the daily value required
• Calcium: 20-30% of the required daily value
• Dietary fiber: 2 g
• Carbohydrates: 16 g
• Protein: 3 g
• Fat: 5 g

So the most prominent characteristic of this type of milk is that it contains more calories, fiber, and carbohydrates than cow’s milk. And less protein than other dairy products.

Benefits of oat milk

Oat milk has many benefits for the body, such as:

1. A rich source of B vitamins

Commercial oat milk is often fortified with more B vitamins, such as riboflavin (B2) and vitamin B12. Which helps improve mood, improve skin, hair, and nail health.

2. Oat milk and cholesterol

This type of milk contains a high percentage of beta-glucan, which forms a gelatinous substance inside the intestine, which may reduce cholesterol absorption. This leads to lower levels of cholesterol in the blood, especially the harmful ones.

3. Its benefits for bone health

Commercial oat milk is usually fortified with more calcium and vitamin D. This is due to the importance of calcium in maintaining and strengthening bone health, to prevent osteoporosis and weakness. This is in addition to the essential role of vitamin D in helping to absorb calcium from the digestive tract.

4. A rich source of fiber

Because this milk contains soluble dietary fiber. It is an ideal choice to include in your diet. This is because fiber plays an important role in maintaining the health of the intestines and digestive system.

5. Free of saturated fats

One of the benefits of oat milk is that it is free of saturated fats, which makes it low in calories. A perfect choice for those who follow a diet.

Also read: Oatmeal: Your way to lose weight effectively

6. Control your blood sugar levels

Soluble fiber and complex carbohydrates slow down the conversion of all food into sugars. This is done by delaying the drop in blood sugar levels before meals, and slowing the rise in blood sugar levels after meals. Which reduces the possibility of developing type 2 diabetes.

7. Cancer prevention

According to the American Cancer Society, oats are good for both men and women. Lignan compound helps prevent cardiovascular disease. It also helps reduce the chances of developing hormone-related cancers such as breast, ovarian, and prostate cancer.

How to make oat milk

To avoid commercial oat milk, which may contain high levels of sugar, which loses some of its benefits. You can easily prepare it at home, benefit from its various benefits, and ensure that you use gluten-free oats.

the components:

• 1 cup rolled oats (about 81 grams)
• 3 cups of water (710 ml)

How to prepare:

• Mix the oats with 3 cups of water using a blender on high speed, for a period of 30-45 seconds.
• Pour the mixture over a cheesecloth, to separate the oat milk from the oats.
• Then store it in an airtight bottle.
• Put it in the fridge, for up to 5 days.
• For additional flavor, you can add a teaspoon of vanilla, honey, or cinnamon.

But if you want to buy commercial oat milk, you should be aware that some types contain high levels of added sugars, and you should also make sure that the product is free of gluten, if you are allergic to gluten.