The Comprehensive Account on Oat Milk's Impact on Your Body
Oat milk, a plant-based milk alternative, has gained popularity in recent years due to its animal-product-free, lactose-free, nut-free, and soy-free nature. This milk substitute is produced by soaking and blending oats, making it a suitable option for vegans, lactose-intolerant individuals, and those with nut or soy allergies.
In the USA, the most widely distributed oat milk is produced by Oatly, a Swedish company that leads the market in oat milk products in this region.
The health benefits of oat milk are a topic of ongoing research. Some studies suggest that oat milk may help lower cholesterol levels, potentially reducing the risk of cardiovascular disease. A 2014 meta-analysis found that high concentrations of beta-glucans, a fiber found in oat milk, lowered concentrations of low-density lipoproteins (LDL, the 'bad' cholesterol), as well as overall cholesterol levels. However, further research is needed to confirm these claims.
A 2021 double-blind, randomized, controlled trial found that participants' LDL cholesterol reduced by 6 percent and their risk of cardiovascular disease by 8 percent after drinking 3 grams of oat milk every day for 4 weeks. Similarly, a 2018 review suggested that beta-glucans may be suitable for treating conditions like dyslipidemia (too much cholesterol).
Fortified oat milk may provide additional nutrients to promote bone health. It can be a source of B vitamins, which are linked to various health benefits, and may also provide additional nutrients to meet daily requirements. However, unsweetened oat milk may have a lower amount of calcium, vitamin D, potassium, sodium, iron, vitamin B12, vitamin A, riboflavin, and phosphorus compared to cow's milk.
It's important to note that oat milk is not a suitable replacement for breast milk for children and babies.
Commercial oat milk may contain at least traces of gluten, or the manufacturer may not be able to guarantee that their products are free of gluten contaminants. Gluten-free oat milks are available, but some products may contain traces of gluten.
One 240-milliliter cup of unsweetened oat milk contains fewer calories, fats, and sugars than full-fat cow's milk. Oat milk also provides a small amount of fiber, while cow's milk does not.
A 2017 review concluded that vitamin D deficiency was a key factor in weak bones and osteoporosis, especially for older adults. Fortified oat milk may help address this deficiency.
A 2017 review of 17 studies found that while more research is needed, there are several groups who demonstrate clear links between B12 deficiency and rates of bone fractures - in particular, older adults and people with ovaries who've lived through menopause. As B12 is not naturally present in oats, fortified oat milk may be a good option to ensure adequate intake.
In conclusion, while more research is needed to fully understand the health benefits of oat milk, it offers a lactose-free, plant-based milk alternative that may help lower cholesterol levels and provide additional nutrients when fortified. As with any dietary change, it's important to consult with a healthcare professional for personalized advice.
