Diet and Nutrition 2022

Oat milk: main benefits and how to make it at home

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Oat milk: main benefits and how to make it at home
Oat milk: main benefits and how to make it at home

Oat milk is a plant-based drink without lactose, soy and nuts, making it an excellent choice for vegetarians and people who suffer from lactose intolerance or are allergic to soy or certain nuts.

Although oats are gluten-free, they can be processed in industries that contain gluten-containing grains and become contaminated. Therefore, it is important to check the nutrition label of the product, which should indicate that it is gluten-free or contains no traces. In these cases, it can be used by people with celiac disease or gluten sensitivity.

Oat milk can be used for breakfast, snacks and in the preparation of smoothies, cakes or sweets, for example, and can be easily purchased at the supermarket, natural food stores or prepared at home. and economical.

The main benefits of oat milk are:

  • Relieves constipation and facilitates digestion, as it is rich in fiber;
  • Helps in controlling diabetes as it provides slowly absorbed carbohydrates, which allows you to regulate blood sugar;
  • Promotes weight loss as it is rich in fiber that helps increase feelings of satiety and provides few calories as long as it is included in a he althy low-calorie diet;
  • Helps lower cholesterol because it is rich in a type of fiber called beta-glucan, which lowers blood cholesterol levels and lowers the risk of serious heart disease, such as heart attack or stroke.

In addition, oat milk also helps to relax the body, as it contains phytomelatonin, which promotes a good night's sleep, being a food especially suitable for those who suffer from insomnia.

How to make oat milk at home

Oat milk can be made at home in a simple way, requiring only 2 cups of rolled oats and 3 cups of water.

Preparation method:

Put the oatmeal in the water and let it soak for 1 hour. After that time, put everything in the blender and beat well. Then strain and consume immediately or put in the fridge for up to 3 days. To make the drink more pleasant, a few drops of vanilla can be added.

Nutrition information

The following table indicates the nutritional composition of 100 g of oat milk:

Components Amount in 100 g of oat milk
Energy 43 calories
Proteins 0, 3 g
Fat 1, 3 g
Carbohydrates 7, 0 g
Fibers 1, 4 g

It is important for the person to know that, in order to obtain all the benefits indicated above, oat milk must be part of a balanced and he althy diet. In addition, the milk you buy at the supermarket is usually enriched with calcium, vitamin D and other nutrients.

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