Oat Milk And Keto: A Good Mix?

Oat milk is a popular plant-based milk alternative. It is made by grinding oats and water together, removing the pulp, and consuming the liquid left behind. But is it keto-friendly?

Oat milk is not keto-friendly because it contains a high number of carbohydrates. One cup of oat milk contains 17 grams of carbs, 130 calories, and four grams of protein. Even if you buy the unsweetened or unflavored kind, it's still not a low-carb food. For those on a strict keto diet, it's best to avoid oat milk.

If you're looking for a keto-friendly milk alternative, try unsweetened almond milk, coconut milk, or heavy cream.

Oat milk is not keto-friendly

To stay in ketosis, one must restrict their carb intake to under 20-30 grams per day. Oat milk, being high in net carbs, can interfere with ketosis. Even if you spread the intake throughout the day, you will need to restrict other low-carb foods and opt for zero-carb meals instead.

If you are not on a strict keto diet, you can still consume oat milk, but in moderation and by carefully monitoring the quantity you consume.

There are several alternative milk options that are more keto-friendly, such as unsweetened almond milk, coconut milk, flax milk, and cashew milk. These alternatives are low in carbs and can be used in coffee, smoothies, baked goods, and low-carb cereals.

Oat milk's nutritional value

Oat milk is a plant-based milk alternative that is vegan and naturally free of dairy, lactose, soy, and nuts. It is also a good option for people with certain food allergies and intolerances. Oat milk is an excellent source of vitamins, minerals, and fiber.

One cup (240ml) of unsweetened, enriched oat milk contains:

• Dietary fiber: 2 grams
• Vitamin B12: 50% of the Daily Value (DV)
• Riboflavin: 45% of the DV
• Calcium: 25% of the DV
• Phosphorus: 20% of the DV
• Vitamin D: 20% of the DV
• Vitamin A: 20% of the DV
• Potassium: 8% of the DV

Oat milk is also a good source of B vitamins, including riboflavin (B2) and vitamin B12. These vitamins are essential for optimal health and are linked to several benefits, such as helping to alleviate stress, combat oxidative damage, and promote healthy hair, nails, and skin.

In addition, oat milk is high in beta glucan, a type of soluble fiber that has been shown to lower LDL ("bad") cholesterol, improve immune system function, and lower appetite. Beta glucan forms a gel-like substance in the gut that can bind to cholesterol and reduce its absorption, thereby lowering blood cholesterol levels.

Oat milk is also often fortified with calcium and vitamin D, which are important for bone health. Calcium is essential for strong and healthy bones, while vitamin D aids in the absorption of calcium.

However, oat milk generally has more calories, carbs, and fiber than almond, soy, and cow's milk. It also provides less protein than soy and dairy milk.

Alternatives to oat milk

Oat milk is a popular choice for those looking for a vegan milk alternative. However, it is not suitable for those on a keto diet due to its high carbohydrate content. If you are looking for alternatives to oat milk, there are several options available that are better suited to a keto diet. Here are some suggestions:

Almond Milk

Almond milk is a great alternative to oat milk for those on a keto diet. It is dairy-free, vegan, and low-carb. It has a creamy texture and a mild flavour, making it a good choice for coffee, smoothies, baked goods, and cereals. When purchasing almond milk, be sure to choose an unsweetened variety, as sweetened almond milk is not keto-friendly.

Coconut Milk

Coconut milk is another keto-friendly alternative to oat milk. It is also dairy-free and can be used in both sweet and savoury dishes. Like almond milk, be sure to choose an unsweetened variety for keto purposes. Coconut milk works well in coffee, smoothies, ice cream, and cereal.

Cashew Milk

Cashew milk is a simple alternative to oat milk, often containing just cashews, water, and sea salt. It is a good option for those looking for a minimal ingredient list and works well in overnight oats and smoothies. However, it may separate when poured into coffee.

Pea Milk

Pea milk is a plant-based alternative to oat milk that is low in carbohydrates. It has a creamy texture and a milk-like colour, making it a good option for coffee and tea drinkers. It is also suitable for cooking and can be used in both sweet and savoury dishes.

Macadamia Nut Milk

Macadamia nut milk is another option for those looking for a nut-based milk alternative. It is unsweetened and can be purchased from health food stores and online.

These alternatives to oat milk provide similar versatility and creaminess without the high carbohydrate content, making them better suited to a keto diet.

Oat milk's popularity

Oat milk has become extremely popular in recent years, with sales rising 1,946% over the last two years, according to market research firm SPINS. It is now the second most popular plant-based milk, with almond milk being the first. Oat milk sales represent a total of $213.35 million in the 52 weeks before September 6, 2020, an increase of 350.8% from the year before for refrigerated varieties.

There are several reasons for oat milk's popularity. Firstly, it is considered a tasty, creamy, and slightly sweet alternative to dairy milk. It also has a similar mouthfeel to dairy milk, which makes it a popular choice for coffee lovers. Secondly, oat milk is allergen-friendly, free of tree nuts, soy, and gluten, making it accessible to people with allergies or intolerances. Thirdly, oat milk is environmentally friendly. Oats are cheap, easy to grow, and require less water and labour than other milk alternatives, such as almond milk. Finally, oat milk is considered nutritious, as it is often fortified with vitamins and minerals and contains soluble fibre, which can benefit digestive systems.

How to make oat milk

Oat milk is not keto-friendly, but it is easy and cheap to make at home. Here is a recipe for making oat milk:

Ingredients:

• 1 cup of rolled oats (use certified gluten-free oats if necessary)
• 4-6 cups of chilled, filtered water
• Optional: 1 teaspoon of vanilla extract, a pinch of salt, a date, and/or 1 teaspoon of cinnamon

Instructions:

• Combine all ingredients in a blender.
• Blend on high for 30-40 seconds. Be careful not to over-blend, as this can make the milk slimy.
• Set the blender aside and drape a cheesecloth, nut bag, thin towel, or fine-mesh sieve over a large bowl.
• Pour the blended mixture over the cloth/sieve to separate the oats from the water. Do not squeeze the cloth/sieve, as this can also make the milk slimy.
• Once the liquid has dripped through, discard the leftover oats or save them for another recipe.
• Pour the milk back into the blender and repeat the straining process once more.
• Pour the milk into a sealable glass jar or container and store it in the fridge. It will last for around 5 days.

Tips:

• Make sure your water is ice-cold to avoid activating the oats and creating a slimy texture.
• Double-strain the milk to achieve a smoother, creamier texture.
• If you want a thicker milk, use less water.
• If you want to make chocolate oat milk, simply add 2 tablespoons of melted vegan chocolate to the blender after straining.

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