Good Lifestyle

Oat milk is easily become one of the most popularDairy milk substitutes And it is made of one of the cheapest and the most existing common pantry staples:oatmeal.

If you scratch my head wondering how in the world, people do something that looks like oat milk, we get it. But the process is only mysterious. You simply mix oats and water, mashed in a mixer, and strain. Now you have a creamy liquid to use as a substitute for cow's milk in many recipes (or, like a cold drink at breakfast).

But that still does not answer the most important question of why you could go through all the sentence to do oat milk (or search at your local natural food store). Is it really better for you than Cow's milk OL plain?

What are the health benefits of drinking oat milk?

Nicole Magryta, RDN, author ofNourish your tribe, Says most oat milks contain one with three grams of fiber per serving (which is a little more than a replacement milk like the almond), but also contain more calories and carbohydrates . In other words, you are a little outgoing even except if you are fortified oat milk for a supermarket.

"The health benefits of milk itself is not necessarily from oats and water, which offer marginal benefits, but enriched nutrients added during treatment," says Magryta. "[Like oligo] Vitamins A, D, B12, B2 and Calcium are added so that the product can be a nutritional substitute close to milk of dairy products. »

What about the house, oat milk ... Is it strengthened any point to drink? Yes, but most of the time only if youneed cow's milk avoid Due to an allergy or if you want to support a more sustainable alternative, says Magryta. Because sensitivities or allergies, oatmeal milk are rare gives people food restrictions on soy, dairy products, nuts or other drink alternative.

How to choose the best oat milk

If you match the bill for someone looking to consume an alternative herbal milk dairy products, it's important to know whatother You could get when you take a container on the supermarket shelf. Dietitian Sarah Rueven, MS, RDN, CDN, founder ofrooted wellness, Says that the best oat milks are made with oats and water only, without the added ingredients companies claim to improve taste and texture.

Here's what to check on oat milk labels before buying:

• Choose organic oatmeal milk. "Classic oats are often aspermarkedglyphosate As a drying agent before harvest, "says Magryta," which is a highly used chemical weeding now marked by the World Health Organization as probable carcinogen. She adds thatSome recent tests Oat-based products showed high levels of residue glyphosate and that organic products are less likely to be contaminated (and therefore safer for consumption).
• Avoid added sugar and phosphates. Magryta says you absolutely want to avoid sweet varieties, but you can also avoid brands with added phosphates. Although the Food and Drug Administration includes phosphates on itsGenerally recognized as sure(Fat) List, it is a question of quantity. "Natural organic phosphoric esters occur naturally in foods such as dairy products, but much lower concentrations," explains Magryta. "We, as a population, consume much higher amounts of phosphate from industrially processed foods that [causes] security problems. »
• Skip "Barista" variety.Optional marketed designed to be mixed in popular coffee shops like milk cafes, barista oatches are specially formulated for foam and steam, but it means that the list of ingredients is not as simple as the oats and water. Most of these versions contain a seed oil, such as sunflower or safflower, which recommends avoiding Rueven: "These oils are rich inomega-6 fatty acidsAnd overconsumption may disrupt our omega-3 and omega-6 report,inflammation causing. "

The 7 brands of healthy oatmeal, you can buy

Ready to shop? This list of healthy oatmeal options will take all conjectures on the purchase of replacement, herbal milks at the supermarket.

"This product has only two ingredients: water and biological oats," says Magryta. It also contains any added sugars, oils or preservatives, making it a clean choice overall. A note: it is not fortified with nutrients, so it does not have the same nutrition profile thatcow milk or other alternative milk options

Macryta says Oatly! The milk is made from gluten-free oats, non-OGM certified, does not contain traditional gums or thickeners, and also carries the certification without glyphosate residues by the detox project.

"A problem with most versions of this product is that they contain grape seed oil, which is an inflammatory industrial seed oil," she adds. "To avoid this, I recommend buying their low fat option that leaves the oil."

Even if this brand is light on the fiber and the protein, Magryta says that the nutrition profile composes this. It is enriched with calcium, includes simple, organic ingredients and is free of oil, phosphates and natural flavors. It is also one of the few biological offers as well as one of the only zero sugar oatmeal options.

Why does Rueven recommend the Elmhurst brand?

"No oils, gums or stabilizers! It is enough for filtered water, whole grain oats and salt," she explains. It is also non-GMO and contains only one gram of sugar, four grams of protein and two grams of fiber.

Although not organic, the original version of the Oatmilk of Planet OAT is fortified with nutrients and fat. And with two grams offiber And a teaspoon of sugar per serving, it is a solid choice if the purchase of bio is not in your budget.

This drinking yoghurt drink of Halsa-a brand using Sustainable Scandinavian Scandinavian Bio Oats - has nearly two grams of fiber and five grams of protein per serving. It also meets the preferred requirements of dietitian to contain no GMO ingredients, phosphates, gums or oils. The only warning here is the sugar (18 grams for the variety of blueberries). Fortunately, it's thenatural kind true fruit added, not adding orartificial type.

Yes, we told you to jump out oat milk formulated by Barista, but it was because most varieties include industrial seed oils. The Elmhurst brand is not, however, that is why she eats approved. In addition, he has two grams of fibers, three grams of protein, no carrageenan or gluten, and is not seated by GMO. If you are going to make Barista, Elmhurst is your best bet.

The 3 worst oat milk you can buy

Sometimes products sold as "healthy" alternatives are in reality not all healthy for you and oat milk is no exception. Added sugars and industrial seed oils are large red flags and are common in milk alternatives. Avoid the following oat milk marks The next time you look for a dairy milk substitute.

This brand is traditional andBarista varieties But many are low in fiber and protein, making it a pretty empty choice, speaking nutritionally. In addition, Magryta emphasizes that unsweetened variety contains seven grams of inflammatory sunflower oil.

"This oatmeal is a long list of oils, additives, gums and pro-inflammatory conservatives," says Rueven. Macryta agrees, adding that it is not organic and manufactured with sunflower oil. Basically, it checks all the bad boxes.

Macryta has only one thing to say about this organic oatmeal: "Replace it on the shelf." Why? Because it contains a big teaspoon of sugar by a serfy to a cup. There are many other options with much less sugar than this one.

For more, be sure to check Alternatives to milk 101: Your guide of each milk substitute without dairy products .