There are many milk substitutes available these days. From lactose-free to plant-based, there’s something for everyone’s dietary needs and requirements.
All of these varieties are made with different ingredients, so their nutritional profiles differ as well.
For example, certain milk types are higher in calories and may even be fattening if consumed in large quantities. So, let’s take oat milk as an example: Is it fattening? Or can you safely add it to your weight loss-friendly diet?
Is Oat Milk Fattening?
Just like most other types of milk, oat milk isn’t too caloric but still rich in nutrients. Because of that, you can safely add it to your diet without worrying that it will hinder your weight loss goals. What’s more, oat milk is widely available in most stores and is a great substitute for people who follow a vegan diet or can’t consume lactose or dairy.
How many calories are in oat milk?
A one-cup serving of oat milk contains around 130 calories. This isn’t a lot, especially considering how many nutrients, minerals, and vitamins it contains.
Because of that, it’s not very fattening and can even help you load up on essential nutrients that contribute to good health.
Along with being low in calories, oat milk is high in nutrients that keep your digestive system healthy and efficient, preventing weight gain. So, it’s even less fattening than you might think by just looking at the calories.
What’s more, most people don’t consume a lot of oat milk in one sitting. Generally, people tend to add a couple of tablespoons to their coffee or eat it with cereal, making oat milk a part of their morning drink and balanced breakfast.
If you do that, you’re less likely to consume too many calories from oat milk, further decreasing its effect on your weight and blood sugar levels.
When choosing your oat milk type, the brand and all the added ingredients are another thing to keep in mind.
This is important because some companies add sugar and other ingredients that increase the caloric content of the milk, which means that it may be fattening after all.
To prevent this, check the ingredient list for any added sugar and avoid these products.
Is oat milk healthy?
Oat milk is not only low in calories but also high in various essential nutrients. A group of vitamins that oats are particularly high in is group B vitamins.
These micronutrients are important for various bodily functions, including alleviating stress, combating oxidative damage, and promoting healthy hair, nails, and skin.
Group B vitamins are also especially important for people deficient in them, and oats are way better at supplying a good amount of them instead of supplements.
Oat milk is mainly made with oats and water, so most of its health benefits come from these grains. For example, oats are high in beta-glucan – a type of soluble fiber with various health benefits. This kind of fiber may help lower ‘bad’ cholesterol levels and prevent cardiovascular issues.
Even a single serving of oats, including oat milk, provides you with a huge dose of this fiber. So oat milk is an excellent addition to a diet that’s aimed at promoting heart health.
Oat milk is often fortified with calcium and vitamin D, which are two nutrients that greatly benefit your bones. These two micronutrients help keep your bones healthy and prevent osteoporosis and bone fractures.
As a result, it’s a good idea to include oat milk in teenagers’ diets as calcium and vitamin D contribute to the proper growth of developing bones and tissues.
Drinking oat milk also helps you load up on phosphorus. People don’t need to consume too much of this mineral, so even a single glass of oat milk helps add this nutrient to your diet.
Like calcium, phosphorus helps keep your bones and teeth healthy, but it has many other benefits. For example, it helps muscle contractions and improves exercise performance by helping your muscles recover faster after a workout.
Because of that, oat milk is a healthy substitute for cow’s milk and can be added to cereal and other dishes, such as sauces and soups for extra creaminess. Due to these reasons, many people buy or even make oat milk themselves – which is an easy process – to avoid many digestive issues complications.
Can you gain weight from drinking oat milk every day?
As long as you don’t consume oat milk in too large quantities, you shouldn’t experience any sudden weight gain. Most people only consume oat milk in small quantities, usually in coffee, so if you’re otherwise eating healthy, fresh produce, oat milk can make for a great addition to any diet.
What’s more, if you make oat milk yourself, you can avoid any unnecessary additives and consume fresh, natural oat milk that contains even more nutrients than the one you buy at the store.
Is it unhealthy to drink oat milk every day?
While most oat milk types are healthy and rich in beneficial nutrients, some brands may have several downsides.
Firstly, some oat milk varieties are artificially sweetened or flavored, which can cause weight gain and high blood pressure.
Because of that, always make sure to read the nutritional information on the food before you buy it and choose unsweetened, natural options.
In addition, most commercially available oat milk isn’t gluten-free. So, if you suffer from gluten sensitivity or celiac disease, it’s best to choose different plant-based milk alternatives.
You can also do research and splurge on oat milk without gluten, but it’s worth noting that it’s not as widely available as the varieties with gluten.
Oat milk is a healthy alternative to cow’s milk that can help people with digestive system issues include milk in their diets. It’s also rich in various nutrients and compounds with great health benefits.
So, as long as you’re choosing natural, unsweetened oat milk types, you should be able to reap all the benefits without any negative side effects.
Alicia is the senior content editor and writer here at Food FAQ. She has extensive experience with acid reflux, heartburn, GERD, and various supplements. When not eating food for “research”, she’s watching “Friends” for the 100th time.