6 Benefits of Oat Milk

Ever since more people are realizing that they may have been bamboozled when it comes to milk consumption, more non-dairy options like rice, hemp and oat milk have risen in the ranks. The milk industry is being threatened and for good reason as it has advertised its products as “healthy” for years when many now beg to differ. In fact, the dairy industry recently brought a legal battle against the non-dairy industry disallowing non-dairy products to use the word “milk” (the dairy industry did not win). 

Although dairy products show some relevance to health benefits, agricultural factory farming and manufacturing have tainted these benefits with added antibiotics, fillers, etc. The result has been that many health conditions may be linked to dairy consumption.

According to the Physicians Committee for Responsible Medicine,

“Milk and other dairy products are the top source of saturated fat in the American diet, contributing to heart disease, type 2 diabetes, and Alzheimer’s disease. Studies have also linked dairy to an increased risk of breast, ovarian, and prostate cancers. Milk and other dairy products are the top sources of artery-clogging saturated fat in the American diet. Milk products also contain cholesterol. Diets high in fat, saturated fat, and cholesterol increase the risk of heart disease, which remains America’s top killer. Cheese is especially dangerous. Typical cheeses are 70 percent fat.”

If you are looking to switch to a non-dairy milk option, these 6 benefits of oat milk may convince you to crossover.

A Nutritious Beverage

Contrary to popular belief that milk is the best source of calcium, oat milk (and many other non-dairy choices) are just as good. Healthline breaks down the nutritional benefits of oat milk:

One cup (240 ml) of unsweetened, fortified oat milk by Oatly contains approximately:

• Calories: 120
• Protein: 3 grams
• Fat: 5 grams
• Carbs: 16 grams
• Dietary fiber: 2 grams
• Vitamin B12: 50% of the Daily Value (DV)
• Riboflavin: 46% of the DV
• Calcium: 27% of the DV
• Phosphorus: 22% of the DV
• Vitamin D: 18% of the DV
• Vitamin A: 18% of the DV
• Potassium: 6% of the DV
• Iron: 2% of the DV

As you can see, oat milk is chock full of nutrition.

Lactose-Free, Nut-Free, Soy-Free

You may fall into the category of having an adverse reaction to consuming lactose, the sugar enzyme found in most whole dairy products. Lactose intolerance may include symptoms such as:

• Stomach bloating
• Diarrhea
• Increased gas
• Constipation
• Headaches
• Fatigue
• Loss of concentration
• Muscle and joint pain
• Mouth ulcers
• Problems urinating
• Eczema

It is estimated that by adulthood, upwards of 70% of people no longer produce the enzyme lactase which breaks down dairy lactose. It is also believed that many people unknowingly suffer with lactose intolerance symptoms. Most spend a lifetime continuing consumption of dairy alongside pharmaceuticals to minimize adverse symptoms rather than stop consuming dairy.

Oat milk contains no lactose as well as no soy or nuts two major allergens that can also unknowingly plague individuals. In fact, continued consumption of soy has been linked to breast cancer and other health compromises. In addition, nuts and nut milks may contribute to respiratory difficulty and skin breakouts.

Let it B

Oat milk is fortified with B-vitamins riboflavin (B2) and vitamin B12. These two powerhouses are responsible for elevating mood, improving nail, hair and skin strength as well as assists in combating oxidative stress. Drinking oat milk may also help alleviate fatigue. 

In a study of B12 by researchers at the Department of Neurology, Maastricht University Medical Centre, Maastricht, The Netherlands, it was concluded that, 

“Our preliminary results suggest a relationship between vitamin B12 deficiency and increased levels of fatigue and depression in lacunar stroke patients.”

There was also a study of riboflavin (B2) by researchers at the Department of Neurosciences, King Faisal Specialist Hospital and Research Centre, Riyadh, Saudi Arabia which stated that,

“Neuroprotective agents can prevent and/or modify the course of neurological disorders. Despite being underestimated, riboflavin offers neuroprotective mechanisms…In fact, it has been found that riboflavin ameliorates oxidative stress, mitochondrial dysfunction, neuro-inflammation, and glutamate excitotoxicity; all of which take part in the pathogenesis of PD [Parkinson’s disease], migraine headache, and other neurological disorders.”

You Beta Glucan

Oat milk contains the soluble fiber beta-glucan which forms into a type of gel-like substance in your gut. This reaction is able to bind and reduce cholesterol absorption. As a result the “bad” LDL cholesterol is reduced which in turn can significantly help avoid cardiovascular disease. 

According to a 2014 study published in the American Journal of Clinical Nutrition, it was concluded that, 

“Adding ≥3 g OBG/d [oat β-glucan] to the diet reduces LDL and total cholesterol by 0.25 mmol/L and 0.30 mmol/L, respectively, without changing HDL cholesterol or triglycerides.”

Healthline also reported that, 

“One study in men found that drinking about 3 cups (750 ml) of oat milk daily over 5 weeks reduced total blood cholesterol by 3% and “bad” LDL by 5%.Another study observed that, on average, consuming 3 grams of oat beta-glucans daily lowered “bad” LDL blood cholesterol by 5–7%. Interestingly, 1 cup (240 ml) of oat milk may provide up to 1.3 grams of beta-glucans.”

Do yourself a favor and take a break from dairy to see if any of these 6 benefits of oat milk might benefit your health.