How to Make Oat Milk at Home? Benefits and More
Have you tried oat milk yet? In recent years, the plant-based milk alternative oat milk has become incredibly popular, and it seems to be popping up everywhere.
Why is oat milk trending anyway? Simply put, oat milk is an alternative to the regular dairy milk we have available in our local stores. It is simply made from steel-cut oats or whole groats that are soaked in water, blended, and then strained with a cheesecloth or a unique nut milk bag.
You can use it any way you want it to, just like regular milk – add it to your coffee, use it for your pastries, add it to your ingredients when preparing brunch or breakfast, soak your cereals with it or just drink it for your bedtime routine.
Oatmilk is also a good alternative for people with specific food allergies, intolerances, or restrictions. It is a good choice compared to dairy milk because it is free from lactose, nuts, and soy. The best thing about it is that you can easily DIY oat milk at home with just a few ingredients and steps to follow.
To see what the fuss is all about, I researched more about the benefits of oat milk and how to make it myself at home. Indeed, oat milk is smooth and creamy, super easy to make, and has an oat-y flavor!
If you want to make your oat milk and know its benefits, continue reading.
What are the Benefits of Oat Milk?
Benefits of Oat Milk
The main ingredient of oat milk, oats, are one of the best foods you can eat. This is why it also has many benefits for our bodies.
I have listed below a few of the benefits Oat Milk has to offer.
1. Oat milk is rich in nutrients and vitamins.
2. Oat milk is a good choice for people with specific food allergies or intolerances.
3. If oat milk is made from certified gluten-free oats, it benefits those with gluten-related disorders.
4. It is an excellent source of fiber which can help regulate digestion and bowel movements.
Health Benefits and Nutrients in Oat Milk
According to research, oats are known to reduce the risk of heart disease because they contain a type of fiber called beta-glucan that’s been shown to improve cholesterol levels and even help with blood sugar control.
Meanwhile, eating foods with beta-glucan has also been linked to improved immunity and gut health. Thus, drinking oat milk can help improve cholesterol levels, help with blood sugar control, and an individual’s immunity.
The nutrients, vitamins, and minerals that oat milk has are:
Fiber can help manage low-density lipoprotein (LDL) cholesterol levels in the blood. The body needs fiber to move food and waste through the digestive system as it keeps the gut healthy and helps to avoid constipation.
According to the Food and Drug Administration (FDA), adults are recommended to consume around 50 g of protein per day. Protein is essential for our body’s immune response, fluid balance, vision, and blood clotting.
Accordingly, one cup of oat milk provides around 350mg of the needed daily amount of calcium.
Calcium helps the body to build and maintain strong bones and teeth, move muscles, carry messages between the brain and the body, and release hormones and enzymes.
An average cup of oat milk contains around 20% of an adult’s daily value (DV) of phosphorus. According to the study by NIH, our body needs phosphorus to make energy and carry out chemical processes.
Some of these nutrients, vitamins, and minerals occur naturally in oat milk, especially when you create yours at home. Although manufactured oat milk might be convenient, we can always ensure that the oat milk we consume is natural if we make them ourselves.
Possible Downside of Oat Milk
The only possible downside of oat milk is that it might not be as filling as other types of milk because it doesn’t contain as much protein.
Other possible disadvantages it could have are:
- Calories – Most oat kinds of milk have double the amount per cup compared to unsweetened almond milk, which is also an alternative to dairy milk.
- Carbs – According to data, oat milk is higher in carbs than plant-based milk. High carbohydrates can cause spikes in blood sugar levels if consumed in large amounts.
- Added Oils and additives – If you buy oat milk from the store, you might want to check them out as they might have added oils and additives to mimic the content and creaminess of regular milk.
How to Make Oat Milk at Home
DIY Oat Milk
I have looked for the most straightforward way to create oat milk, and once you’ve realized how easy it is to do it, you’ll create one yourself regularly.
First, you will need a blender, some water, and oats. When choosing oats, you can either use whole oats or rolled oats. This will depend on your taste or need.
After you’ve gathered your ingredients, it’s time to blend! Here’s a step-by-step process:
- Add 1 cup of oats and 4 cups cold water to a blender. You can also add optional ingredients like maple syrup or a pinch of salt; see the recipe for our tips.
- Blend for 30 to 45 seconds.
- Strain through a nut bag, clean cotton dishtowel, or multiple layers of cheesecloth.
- For the best results, strain the oat milk a second time.
DIY Flavored Oat Milk
If you want to twist your oat milk and add some flavors, you definitely can!
One of the great things about DIY Oat Milk is you can add your twist to it. Plus, it’s so much creamier than you find in the store.
When blending, you can always add some little flavor like sea salt, a date, vanilla extract, cacao powder, or berries. Just follow the abovementioned steps and pour in your natural flavors.
Q: What does oat milk taste like?
A: Oat milk has a creamy and slightly sweet taste. It also has a nutty flavor, making it a great alternative for lactose-intolerant or nut allergies.
Q: How do you make oat milk not slimy?
A: If you want to avoid a slimy texture for your oat milk, make sure to soak the oats in water for at least 30 minutes before blending. Avoid over mixing as well, as it may cause the milk to be slimy in texture.
Q: What is the healthiest oat milk?
A: The healthiest oat milk is the one you made yourself as you can control what goes into it.
Q: How long does oat milk last?
A: If stored properly in a sealed container, oat milk can last up to 5 days in the fridge. You can also freeze oat milk for up to 3 months.
Q: Can you make oat milk hot?
A: Yes, you can make oat milk hot. Heat it in a saucepan over medium heat until it reaches the desired temperature. Do not boil.
If you’re curious about trying out this trendy plant-based milk or want to know more about its benefits, I hope this article has guided you and helped you in some way.
Whether you drink it for the taste or the potential health perks, oat milk is worth adding to your repertoire.
If you have any tips, feel free to leave them in the comment section.