Among the many plant-based milk replacers, oat milk is becoming more common on supermarket shelves due to its delicious taste and impressive nutritional profile.
But is oat milk healthy? It’s good for you? We’ll dive into the details to find out. Firstly, it is suitable for those with dietary restrictions or allergies, as it is naturally free of dairy, lactose, soy, nuts and gluten. Oats are naturally gluten free. Once you know the benefits and potential side effects of oat milk, you can also learn how to make one with just two ingredients.
What is oat milk?
Oat milk is a vegan alternative to cow’s milk that has gained popularity recently. To make it, blend one cup of old-fashioned soaked oats in a blender with about three cups of water, then pour the liquid through cheesecloth to extract the milk. Depending on the oat milk recipe you are using, you can also add cinnamon, vanilla, dates, or other natural sweeteners to enhance the flavor.
Thanks to its growing popularity, oat milk is now available pre-made at many grocery stores and health food markets. Food manufacturers have not only made it easier than ever to consume this type of milk, but they often add additional vitamins and minerals to create a product rich in micronutrients found in cow’s milk, such as vitamin A, calcium, riboflavin and vitamin D.
Plant-based milk has long been used as an alternative to conventional milk by people with allergies or dietary restrictions, as well as those looking to reduce their consumption of animal products.
For many years, soymilk has been a leader in plant-based milk alternatives due to its long shelf life, nutrient density, and versatility. Along with soy, oat and almond milk, newer varieties are also available, such as hemp milk, coconut milk, rice milk and hazelnut milk, each providing its own unique set of health benefits and nutrients.
Oat milk is relatively low in calories but contains protein and is generally fortified with vitamins and minerals such as calcium, riboflavin, and vitamin D. Commercial varieties may also contain additional ingredients used to extend shelf life and improve flavor. Please note that the nutrition of homemade oat milk may be slightly different and may have fewer micronutrients added by food manufacturers.
One cup of oat milk contains approximately
16 grams of carbohydrates
3 grams of protein
5 grams of fat
2 grams of dietary fiber
1.2 micrograms of vitamin B12 (50% of the daily value)
0.6 milligrams of riboflavin (45% of daily intake)
350 milligrams of calcium (25% of the daily value)
100 international units of vitamin D (25% of the daily intake)
269 milligrams of phosphorus (20% of the daily requirement)
500 international units of vitamin A (10% of the daily value)
1.8 milligrams of iron (10% of the daily requirement)
115 milligrams of sodium (5 percent DV)
Oat milk benefits
1. Lactose-free and vegan
Whether you’re avoiding conventional milk to minimize your intake of animal products or because the lactose in milk isn’t right for your stomach, oat milk is a good alternative. Made from oats and water, it is dairy and lactose free, making it an ideal substitute for those with dietary restrictions and following a dairy-free diet. Like other nut milks, it can easily be substituted for milk in many recipes. You can use it in cold desserts like sundaes, or even add it to your morning bowl of cereal for a quick and convenient vegan milk alternative.
2. Strengthens the bones
Commercial oat milk is often fortified with calcium and vitamin D, two important micronutrients that play a central role in bone health. About 99% of the calcium in your body is in your bones. Vitamin D, on the other hand, promotes calcium absorption and supports bone health. Increased intake of calcium and vitamin D is often recommended in the treatment of diseases such as osteoporosis, to maintain strong bones. According to a medical journal, low levels of calcium and vitamin D can lead to increased breakdown of bone cells, as well as increased risk of weak bones and fractures. Many types of oat milk on the market also contain good amounts of vitamin B12. This vitamin can reduce the risk of osteoporosis, especially in postmenopausal women.
3. Boosts immunity
When you’re feeling a bit tired, oat milk might not be the first thing you reach for. However, you can start incorporating it into your diet on a regular basis to help boost your immune system. Most commercial oat milks are an excellent source of vitamin D and vitamin A, two essential nutrients for boosting immunity and preventing disease and infection. Studies show that vitamin D is directly linked to immune cell function, and a deficiency may even be associated with increased risk of autoimmune diseases. Likewise, vitamin A can alter the immune response and help improve the results of certain types of infectious diseases.
4. Lowers cholesterol
Oats are well known for their heart health benefits and their ability to control cholesterol levels. This is because it contains a type of soluble fiber called beta-glucan, which has been shown to have powerful cholesterol-lowering properties. Interestingly, research has found that the beneficial effects of beta-glucan in oats are maintained even in oat drinks, such as oat milk. A human study published in the Annals of Nutrition & Metabolism found that consuming oat milk for five weeks significantly reduced levels of total cholesterol and bad LDL cholesterol, to a greater extent than rice milk. Another study conducted by the Department of Applied Nutrition and Food Chemistry at Lund University, Sweden, found similar results, indicating that consuming oat milk for just four weeks reduced cholesterol levels in healthy subjects.
Recipe to make at home
How to make oat milk? It’s very simple with this oat milk recipe:
Soak a cup of oats in water for 30 minutes.
Mix with three cups of water.
Blend in a food processor.
Using a cloth, filter the milk and taste it.
For maximum freshness, consume milk within three days of preparation.
How to use oat milk
Wondering where to buy oat milk? Although not as easy to find as other milk alternatives, such as almond milk or soy milk, it is becoming more widely available due to its recent rise in popularity. You can usually find it near other milks in the health food section of your local store. You can also find some brands of oat milk on online shopping sites. Be sure to look for a sugar-free variety and check the ingredients label carefully to choose a product with minimal added ingredients.
If you’re having trouble finding oat milk, you can also try making your own. This not only gives you full control over your ingredients, but also allows you to make your oat milk unsweetened and preservative-free.
The potential uses for oat milk are many. You can replace it with regular milk in your cereal and oatmeal or use it to make certain types of desserts that don’t require baking, like pudding or ice cream. You can also use it in your favorite drinks and add it to your morning smoothie, tea, or coffee. Just be sure to avoid heating this milk directly, as it can thicken and develop a gelatinous texture.
Precautions and Side Effects
Oat milk can be a lactose-free, healthy, vegan alternative to conventional milk, but there are some negatives to consider as well.
While buying your own oat milk can save you time, commercial varieties are often full of additives, preservatives, and sugars that can diminish some of their beneficial health properties. While it often contains added vitamins and minerals that can be beneficial, some brands of oat milk may also contain thickeners and emulsifiers that can affect digestive health and disrupt the gut microbiome.
Also, while oats are naturally gluten-free, they are often processed in facilities that also process other gluten-containing grains, such as wheat or barley, leading to cross-contamination. If you have celiac disease or gluten sensitivity, you should opt for certified gluten-free oats or oat milk to avoid cross-contamination.
Oat milk is also not as naturally nutrient-dense as conventional milk. Although an enriched variety is a good source of many of the vitamins and minerals found in milk and can be a good nutritional substitute for milk, making your own oat milk at home can ensure that you get these important vitamins and minerals from other sources in your diet. diet. When shopping for oat milk, look for brands that are unsweetened and have minimal added ingredients. This preserves the health benefits and nutritional content and reduces the risk of unwanted side effects caused by additional ingredients, such as preservatives or additives.
10 foods that you should prohibit your cat for its well-being
When it comes to caring for cats, you need to make sure they have a nutritious and balanced diet. However, some foods can do more harm than good if they are part of your regular meals or treats. Knowing what foods not to feed cats is important to keep your pet safe and healthy. Here are the 10 foods you should never give your cat!
Theobromine is the toxic compound found in chocolate that cats are sensitive to. Depending on the type of chocolate and the amount eaten, your cat could experience vomiting or diarrhea, an abnormal heartbeat, seizures, or even death if he consumes enough. Keep all the chocolate out of your reach!
Grapes and raisins:
While grapes and raisins are healthy treats for humans, they are very dangerous for cats, as they can cause severe kidney failure in some cases. Symptoms can include excessive consumption of water and urine, followed by abdominal pain, loss of appetite, dehydration, and ultimately death within days or weeks of eating these treats.
Raw Fish :
Raw fish can contain parasites like tapeworms that not only harm your cat, but can also be passed to humans through contact with the cat’s skin or feces. Additionally, raw fish contains an enzyme called thiaminase that breaks down thiamine (B1), essential for cats’ health, making eating raw fish nutritionally hazardous as well!
Onions and Garlic:
Onions and garlic belong to the Allium family and contain high levels of sulfur-based compounds, called thiosulfates, which can cause gastrointestinal irritation in cats when eaten in large amounts. Regular consumption of these foods can even lead to anemia due to the damage caused by a lack of red blood cells over time in your cat’s body!
Dairy products :
Many cats experience adverse reactions when consuming dairy products, such as lactose intolerance, which leads to digestive problems such as diarrhea or vomiting, due to their inability to break down the lactose present in the milk after feeding.
Caffeine is very toxic to cats, as it acts as a stimulant on their nervous system, causing restlessness followed by a rapid heartbeat and breathing difficulties in some cases, if enough is consumed! It also causes acidic urine, which can lead to bladder stones if consumed regularly over a long period of time. So it’s best not to leave coffee beans within the reach of your furry friends.
Raw eggs and meat:
Although some pet owners may feed their cat raw eggs or raw meat from time to time, these foods should generally be avoided as they may contain salmonella or other bacteria that could make your cat sick over time if eaten regularly enough. It’s also worth noting that raw eggs can interfere with the absorption of essential vitamins in a cat’s diet, which could ultimately lead to long-term nutritional deficiencies if eaten too frequently.
Although raw potatoes may not seem like an unlikely cat snack, they are actually very dangerous. Cats, just like humans, can get sick from eating raw potatoes due to the calcium oxalate they contain. This substance can build up and cause kidney stones, leading to severe pain and uncomfortable visits to the vet. In short, it’s best for cats to avoid any raw potato products to keep them as safe as possible.
Feeding tuna to your cats can spice up their diet and give them a lot of pleasure, but as owners it’s important to be aware of the potential dangers. Canned tuna contains too much fat and salt and not enough taurine, which can lead to vitamin E deficiency if eaten too often. Digestive problems can also arise, and cats are particularly susceptible to food addiction: when they eat a certain food, it can be difficult for them to change their diet. This is why canned tuna should always be considered a treat rather than a staple in your cat’s diet.
Deli meats consist of a variety of high-fat proteins that can cause gastrointestinal upset and weight gain in cats that eat them regularly. When you decide to give your cat a special food, make sure it is a safe food that will not harm her or disrupt her diet.
10 valuable tips from a naturopath for the good of your thyroid
The thyroid gland is one of the most important, but also the most misunderstood, organs in our body. It helps regulate hormone production and metabolism, making it vital for optimal health! Unfortunately, with the increase in environmental toxins and stressors that we all face on a daily basis, many people suffer from hypothyroidism or hypothyroidism.
If you are looking to support your thyroid health naturally, either as prevention or as part of a healing process, then this article is for you! We are going to cover 10 practical naturopathic tips to incorporate into your mealtime diet that can help your thyroid function better and contribute to better overall health. He went !
Prioritize clean proteins.
Incorporate clean proteins, such as wild-caught fish and pasture-raised eggs, into your diet. Try to eat these foods at least several times a week. These types of proteins are packed with nutrients that help regulate thyroid hormones, while also providing essential fatty acids that support overall health.
Stock up on green leafy vegetables.
Be sure to include plenty of leafy greens like kale, spinach, Swiss chard, and broccoli in your meals. These vegetables are high in iodine, which helps the thyroid to produce hormones more efficiently. They are also loaded with vitamins and minerals that contribute to better overall health.
Do not miss the products rich in probiotics.
Increase your intake of probiotic-rich foods, such as yogurt, kefir, sauerkraut, kimchi, or miso, all of which contain beneficial bacteria that promote healthy digestion and efficient absorption of nutrients from food. Probiotics have been found to have positive effects on the functioning of the thyroid gland, as well as the rest of the body’s endocrine system.
Eliminate processed foods from your table.
Cut down on processed foods that contain refined sugars as much as possible and replace them with healthier options, including fresh fruits and vegetables, legumes, and nuts/seeds. Refined sugars can cause insulin levels to rise, which can affect how your thyroid gland works and lead to hormonal imbalance over time.
Boost your body’s natural response with omega-3s.
Incorporate omega-3-rich foods into your diet, such as wild salmon, mackerel, sardines, and anchovies, all of which are excellent sources of healthy fats that help support the body’s natural inflammatory response and reduce inflammation throughout the body (including in the thyroid). ).
Leave room for crucifers.
Eat plenty of cruciferous vegetables such as cauliflower, Brussels sprouts, and cabbage – these vegetables aid in good detoxification to remove excess hormones from our bodies more efficiently without overtaxing the liver or kidneys; This is especially important for people with an underactive thyroid who may have a buildup of hormones in their system due to poor removal process from other organs/glands affected by this disorder!
Choose organic ingredients whenever possible.
It is essential to consume organic products (whether plant or animal based) to maintain optimal health. Since toxins found in non-organic crops can interfere with our body’s natural hormonal balance when ingested long term due to their buildup in our system. They can also decrease the absorption of nutrients from food sources!
Consider iodine supplementation.
Consider supplementing your diet with iodine if recommended by your naturopath. Iodine contributes to the healthy production and metabolism of the hormones thyroxine (T4) and triiodothyronine (T3), both necessary for normal function and communication between cells! It is important not to self-medicate; Always talk to a professional first for best results and for your safety!
Consider adaptogenic herbs.
Be sure to incorporate adaptogenic herbs regularly throughout the day. These herbs help nourish and restore balance between our endocrine system and adrenal glands, while supporting overall well-being during times of stress or fatigue. For example, Rhodiola Rosea root extract or Ashwagandha root powder, but make sure they are only quality products!
Finally, don’t forget the selenium.
It plays an important role in regulating thyroid hormone production, so be sure to include Brazil nuts or shellfish on a regular basis if you want maximum benefits. Selenium also helps protect against oxidative damage caused by free radicals, which has been linked to certain autoimmune disorders that also affect thyroid function. So treat yourself and take advantage of its many advantages!
The best foods for a flat stomach.
A flat stomach is the result of a proper diet and regular workouts. It is the dream of many people. There is no definitive secret recipe for this, but you can combat the extra pounds with some foods that are particularly good for a flat stomach. Health press reveals the source of the experts.
How to get a flat stomach through food?
Our body stores excess energy! It’s not a secret. Unfortunately, this often happens exactly where we least need it. Undesirable fat deposits appear, especially in the belly, which prevents you from showing off your sexy outfits, especially in summer.
This problem area is not necessarily genetic, but is also related to the modern lifestyle, as well as poor eating habits and lack of exercise. Successfully changing the rhythm of life is a first step towards success.
These foods help fight abdominal fat.
Wholemeal bread : Go completely without carbs for a flat stomach? It is not necessary ! Instead, opt for long-chain carbohydrates, which are found mostly in whole grain products. Whole wheat bread, for example, keeps blood sugar levels consistently high, keeping you full longer and thus avoiding ravenous hunger.
Lawyer : Although avocado is known as a high-fat fruit, it is one of the foods that help you get a flat stomach. It is rich in vitamins, minerals, and healthy omega-3 fatty acids. Healthy fats, which are also found in nuts and oily fish, have numerous beneficial properties for health, such as a protective effect on the cardiovascular system, while ensuring a long-lasting feeling of satiety.
Chilli Peppers: According to a study from the University of Wyoming, hot peppers help you lose weight because the substance they contain, capsaicin, stimulates fat burning. Spicy foods also prevent food cravings and prevent cravings for sweet and fatty dishes. It also benefits a flat stomach!
Probiotics: The lactic acid bacteria contained in the probiotics ensure a healthy intestinal flora, stimulate metabolism and prevent flatulence and indigestion. So regularly use yogurt, kefir, sauerkraut, etc., if you want a flat stomach.
Eggs: Although eggs are relatively high in calories, they can still help you achieve a flat stomach. They are high in omega-3 fatty acids, keeping you full for a long time. They also contain all the amino acids that are important for building muscle mass. So, in combination with exercise, eggs can help you lose belly fat.
Broccoli: Vegetable cabbage is a true superfood thanks to the vitamins it contains. Due to its ingredients, its regular consumption helps, among other things, to strengthen the immune system. And when you lose weight, broccoli should also be on the menu, because with 25 calories per 100 grams, it is a very low-calorie vegetable that can be eaten without restrictions. In addition, the calcium it contains strengthens the bones and the magnesium present in its composition is responsible for the construction of nerve and muscle cells.
Asparagus: If you want to lose weight in your belly, eating asparagus can also help. Asparagus has a draining effect and contains a lot of fiber that stimulates digestion and at the same time is low in calories.
Cucumber : The green vegetable is not only versatile in the kitchen, but contains virtually no calories due to its high water content. Added to this is the presence of the antioxidant quercetin, which declares war on a swollen belly.
Sweet potato : Even carbs have to be on the plate at some point. Especially when the feeling of hunger is strong. Instead of trying to satisfy your craving with anything, try sweet potatoes. Its sweet taste stimulates the metabolism and releases the hormone leptin, responsible for the feeling of satiety.
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