Can’t you want to take the classic cow’s milk? There is an alternative: oat milk, which contains many health and improvement benefits. Meet oat milk: its benefits and damages, how to drink it and how to prepare a healthy drink.
What is oat milk
Oat milk is a lactos e-free shape of the classic cow’s milk. It is water mixed with oatmeal. Therefore, it contains enough nutrients from oatmeal.
Its advantage is that it does not contain cholesterol, but a high percentage of high quality vegetable fats, minerals, vitamins, fiber, lecithin and other substances. Some substances such as routine, present in oatmeal and its derivatives, are not present in cow’s milk. Vegetable drink is also easier to digest.
Another advantage is the absence of lactose, which will appreciate the lactose intolerant people. The disadvantages of vegetable milk are its higher carbohydrate content and its lower percentage of protein.
Chemical composition and caloric content
Oat milk as a vegan alternative to dairy products is very nutritious. Due to its low fat and calories content, it is an ideal option to maintain healthy body weight.
Let us now see briefly why oatmeal is useful, what are its benefits and why it is advisable to include it in the diet.
Oatmeal is rich in fiber and iron. These nutrients help strengthen the immune system, prevent cardiovascular diseases, maintain cholesterol levels and blood sugar and provide sufficient energy for daily functioning.
- Vitamins and minerals. Oatmeal is a source of vitamins B, E and A.
- Without lactose and calcium. Oat milk does not contain lactose and is rich in calcium. This may surprise some, but it contains more calcium than the cow’s product.
- Low fat content. A ration of oat milk contains about 2. 5 g of fat and no saturated fat.
- Cholesterol free. Not only that, but the drink reduces cholesterol levels, which decreases the risk of heart disease.
Oat milk also contains phytochemicals that are naturally found in plants. They act as antioxidants, protecting against the damage of free radicals.
Nutritional value (100 ml):
- KJ – 168
- Kcal – 40;
- Proteins – 0. 5 g;
- Carbohydrates – 6. 5 g;
- Fat – 1. 45 g; Fat – 1. 45 g;
- fiber – 1. 5 g;
- Lactose – 0 g;
- salt – 0. 1 g.
Other ingredients (100 ml):
- Vitamin B2 – 0. 3 mg;
- Vitamin D – 0. 9 micrograms;
- Vitamin B12 – 0. 5 micrograms;
- Calcium – 125 mg;
- Betaglucano – 0. 5 g.
When buying, pay attention to the composition of the product. Acceptable ingredients:
- water (approx. 90%);
- oat component (approx. 10%);
- vegetable oil;
- salt.
- lactose;
- artificial sugar or sweeteners;
- aromatizing.
Milk milk properties
From the nutritional point of view, vegetable drinks are less valuable than animal milk and cannot completely replace it, especially in the child diet. The amounts of some essential nutrients can be similar, but differ in quality. For example, plant proteins do not contain all essential amino acids necessary for adequate development and growth. On the other hand, they suppose a lower load for the organism when they are digested. Some milk substitutes contain no n-digestible substances that cause flatulence. They are also low in phosphorus and zinc (in the absence of enrichment with these substances).
The advantage of plant substitutes is the absence of dairy components, so they are ideal for the allergic person to milk proteins or lactose intolerant. Due to the absence of cholesterol and its best fat content, they are a good alternative to milk in case of cardiovascular diseases, hypertension or high cholesterol.
Benefits
Oat milk does not aggravate digestion and have another series of positive health benefits. Its main effects are:
- Support to the immune system.
- Improvement of digestion.
- Improve regular intestinal movements.
- Metabolism support.
- Normalization of blood sugar.
- Strengthens bones and joints.
- Improve hair quality, nails, skin.
- Reduce high cholesterol.
- Normalize blood pressure.
- Prevention of cardiovascular disorders.
- Positive effect on the nervous system.
Use losses and contraindications
To avoid health damage, it is important to read their composition carefully when buying milk oatmeal, flakes. Manufacturers often add different stabilizers and aromatizing to the product. These chemicals decrease the quality of the drink. In addition, corn starch usually contains a carbohydrate that increases the glycemic index, that is, the number of calories.
Some soluble vegetable drinks even contain glucose-fructose syrup, one of the products that lead to weight gain. Other substances that must be avoided are solidified fats, sources of harmful trans fatty acids. Among other things, these substances considerably increase the risk of cardiovascular diseases and the development of type 2 diabetes.
There are no contraindications to consume a natural product, especially if it is homemade. It is not harmful, people of all ages can consume it.
Can you prepare your own hands
There are several options to prepare a useful drink. Consider the main ones.
Classical variant
If you do not like oatmeal milk bought in the store, prepare it at home. The next amount of products will give you approximately 300-400 ml (multiply the ingredients if you want more).
- ½ l of water
- 1 tablespoon of oats;
- blender;
- gauze (or a clean and fine cloth).
It is better to start preparing oat milk at night. Soak the oatmeal in water and leave it all night to soften. In the morning or during the day, mix it in a blender, extend it on a cloth or gauze and expire it well. The resulting liquid is oat milk. Waste it in a glass bottle, cover it and put it in the fridge.
Sweet version
750 ml of sweet oat milk can be prepared as follows:
- 350 ml of oat flakes (just take a 250 ml glass, pour the flakes into it and add another ½ cup), rinse them well, put them in a saucepan and fill them with water. It is recommended to leave them in the water all night, but 2 hours are enough to release enzymes, improving digestibility. Drain water but without squeezing cereals.
- Fill a blender with approximately 750 ml of prepared cereals. Pour the rest in the blender with fresh and clean water.
- Add 2 teaspoons of sugar (beet sugar, cane sugar, vanilla sugar), ½ teaspoon of cinnamon. You can add grated coconut, vanilla, other ingredients to taste.
- Remove high power for 1-2 minutes, depending on the type of blender, until you get a homogeneous mixture.
- Pour the milk into a jug through a fine strainer or a cloth. In theory, it is not necessary to strain it, since after a while the solids will be deposited at the bottom of the jug. Not only does the liquid make milk useful, but also the bran, rich in fiber.
It is best to use the drink immediately. If necessary, guide it in the refrigerator for a maximum of 24 hours.
Salted version
- 120 g of oat flakes;
- a pinch of salt.
- Pour 200 ml of boiling water over cereals and let stand for 15 minutes.
- Drain cereals and eliminate excess water.
- Put cereals with approximately 1 l of water in the blender and beat 1. 5 to 2 minutes.
- Pour the liquid into a jug.
Fresh milk thus produced is full of vitamins and has medicinal properties. If you do not like the characteristic flavor of oatmeal, add dry fruit previously soaked (dates, sultane raisins, plums) or fresh fruit (you will get a refreshing cocktail).
Basic consumption rules
Oatmeal is a very popular food among women. In addition to their good nutritional value, the flakes avoid the unpleasant postpartum constipation. Pregnant women, when consumed, naturally improve oxytocin secretion, important to control pain during childbirth. The drink also has a high iron content, which prevents anemia, so it is recommended to take it during pregnancy. It also increases breast milk production.
Ausa milk, whose benefits and damages we have already spoken, helps to calm the stomach during pregnancy thanks to its high fiber content and improves the deposits.
It is a good source of selenium, vitamin E, phosphorus, calcium and vitamins of group B. These substances increase immunity, improve the formation of bones and teeth, guarantee adequate growth and the development of the fetus.
What else can oat milk do? The benefit of this drink lies in its positive effect on the liver. It is a vital organ that acts as a generator of metabolic processes. As we live in a time of prosperity and abundance, moderation in food and liver is often overloaded. When other risk factors (alcohol consumption, toxic environmental exhibitions) are added, the load can be threatening. To avoid serious consequences, include foods that have a positive effect on the liver and help you regenerate.
Eating oatmeal and oat milk is an easy way to add fiber to the diet. Fiber is important for digestion and special dietary fibers of oatmeal are especially good for the liver. Betaglucano also plays an important role in improving the health of this organ.
According to a 2017 study published in the International Journal of Molecular Sciences, Betaglucans are very bioactive in the body. They help the immune system to combat inflammation and are beneficial in the fight against diabetes and obesity.
What to combine it and where to add it
Vegetable drinks can be used in all recipes that carry cow’s milk. They are suitable for cold and hot breakfasts, coffee, up to sampling as a snack or school snack. Chefs and bakers can use them for their culinary masterpieces (oat milk is excellent in the dough of pancakes).
This vegetable alternative to cow’s milk combines well with milkshakes, smoothies and puddings. Oat milk is appreciated by small and allergic baby mothers, who use it to prepare delicious porridge.
Healthy behaded for breakfast
This delicious shake is not only suitable for breakfast. For example, it can be used as a healthy snack during weight loss. It can be enriched with cocoa, ground cinnamon, coconut, nuts.
- 250 ml of oat milk;
- 3 tablespoons of raspberries (fresh or frozen);
- A handful of strawberries.
Put the drink, the berries washed or frozen in the blender, beat until you get a homogeneous mixture.
Oatmeal pancakes
Oatmeal pancakes are a healthier version of classical pancakes, since they provide energy to the organism. It manages the myth that oatmeal pancakes must contain egg.
- Half a liter of oat milk;
- 300 g flour
- a pinch of salt;
- Brown sugar.
Add the flour little by little and carefully to prevent lumps from being formed.
Prepare a fine mass (of the consistency of the liquid sour cream) with the ingredients. Bake the pancakes in a hot pan with a little oil. Serve with homemade jam.
Tortilla with vegetables and spices
Now prepare a healthy tortilla: a great breakfast, food or dinner.
Ingredients for 1 ration
- 1 egg;
- 2 egg whites;
- 2 tablespoons of oat milk;
- ½ onion
- A handful of spinach
- a little bit of cheese;
- chilli;
- salt, pepper, aromatic herbs.
In a bowl, beat the egg and 2 whites, salt and pepper. Chop the onion, fry slightly in oil. Add the spinach, briefly fry the eggs in the pan, cover. Grill the cheese, chop the chillies and add to the pan.
Decorate the tortilla with fresh herbs (parsley, onion, etc.).
Special uses in cosmetology
Oatmeal is ant i-inflammatory, suitable for eccematic skin. Avena bathrooms are also known after solar burns or for dry skin problems. Oat milk softens and calms the skin. Its positive effects on aspect appear not only when used externally, but also internally.
Sunburn
A vegetable drink is an effective remedy for solar burns. Add some ice cubes, soak a sponge or cloth in the liquid and apply a compress in the affected areas. Let it act for 20-30 minutes and repeat the operation after a few hours until the burn symptoms are reduced.
Dirty skin mask
Mix some vegetable milk with oatmeal in a bowl and apply the mixture gently on the face. Let the mask dry until it cracks. Then, retain it gently from the face. This mask is excellent for cleaning clogged pores.
Conservation
It is recommended to consume homemade fresh vegetable milk. It can be stored in the refrigerator in a hermetic container; Its flavor lasts 48 hours, then, in most cases, the product sours. The speed of grouping depends on the raw material with which the drink is made: some fats are more susceptible to oxidation.
One last advice
Although there are no contraindications for herbal drinks consumption, before drinking oat milk during pregnancy, breastfeeding, giving it to a small child, it is better to consult a doctor.
