Hello Reader

A question I often get asked is whether or not oat milk is okay to have? Is it healthy? I also get asked, why is oat milk not recommended?

My question is "not recommended by whom?" Social media influencers? Friends? Generally, most qualified nutritionists (such as myself) will have oat milk and depending on the brand, most are fine to have. Oat milk, like bread, is often misunderstood.

In recent years, oat milk has surged in popularity as a plant-based alternative to traditional dairy milk. While some critics highlight potential downsides, I feel its time that I present to you a science-informed perspective.

Health Benefits of Oat Milk

1. Heart Health: Oat milk is rich in beta-glucans, which have been shown to lower cholesterol levels. These soluble fibres form a gel-like substance in the gut, binding to cholesterol and reducing its absorption into the bloodstream.
2. Digestive Health: The fibre content in oat milk can aid digestion and promote a healthy gut microbiome. Unlike dairy milk, which can cause digestive issues for many individuals, oat milk is easy on the stomach.
3. Blood Sugar Regulation: Oat milk has a lower glycaemic index compared to some other plant-based milks, which means it can help in managing blood sugar levels. The beta-glucans also slow down the absorption of sugar into the bloodstream, preventing spikes and crashes. (Ensure there is no added sugars or sweeteners!)
4. Sustainable Choice: Oat milk has a lower environmental impact compared to dairy milk. The production of oats requires less water and generates fewer greenhouse gases, making oat milk a more eco-friendly option.

Oat Milk vs. Other Plant-Based Milks

When comparing oat milk to other plant-based alternatives like soya milk, rice milk, and coconut milk, several key advantages emerge:

1. Nutritional Balance: Oat milk provides a well-rounded nutritional profile with a good mix of carbohydrates, proteins, and fats. Soya milk is high in protein but can sometimes cause allergies. Rice milk, while hypoallergenic, is primarily carbohydrates with little protein or fat, making it less balanced. Coconut milk is high in saturated fats and low in protein, which might not be suitable for all diets.
2. Digestibility: Oat milk is gentle on the digestive system and less likely to cause allergies compared to soya milk. It also contains more fibre than almond or rice milk.
3. Taste and Versatility: Oat milk has a naturally creamy texture and mild flavour that works well in various culinary applications, from coffee to baking. Soya milk can sometimes have a bean-like taste, rice milk is quite watery, and coconut milk has a strong flavour that doesn’t always suit every dish.

Addressing Concerns About Vegetable Oils

Some critics point to the use of vegetable oils, such as rapeseed oil, in oat milk. However, it’s important to contextualise these concerns. Vegetable oils used in oat milk are generally added to improve texture and nutritional content, providing healthy fats that are necessary for our bodies. These oils are not inherently harmful and are a far cry from the chemicals and additives found in heavily processed foods.

It is important to be mindful of the ingredients in any food product, the vegetable oils used in oat milk are far less concerning than the additives found in many processed foods and drinks. Embracing oat milk can be a step towards a healthier lifestyle, aligning with both personal health goals and environmental sustainability.

By understanding the science behind oat milk and its benefits, we can make informed choices that support our well-being and that of the planet.

What other foods or drinks do you come across that appear to be controversial? Reply to this email and let me know and I can discuss that particular item in future newsletters.

In the mean time, do come join me in the Holistic Vitality Hub where you get weekly exclusive members only content delivered straight into your inbox.

Health & Happiness,

Varsha

P.S. I wanted to share with you the Raising Healthier Kids Summit that is coming up next month. Explore the multifaceted health crisis today's children are faced with and learn innovative, holistic approaches and alternative therapies designed to nourish your child's complete health. Join us for Raising Healthier Kids: Integrative Approaches to Children’s Health & Wellness from August 5-11, 2024. It’s free and online!

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