World Fitness Blog : Leading Global Bloggers

March 3, 2024

Is oat milk the best dairy alternative for weight loss?

Filed under: Fitness — Tags: — admin @ 11:03 pm

In the last five years, search volume for the term ‘oat milk’ has grown a whopping 1578 per cent.

Needless to say, this type of plant-based milk has become a favourite among Australians.

While it has several health benefits, some may wonder if oat milk can help with weight loss.

As with so many non-dairy milk options out there – including oat, soy, almond, and rice milk – it can be difficult to discern which option will best support your weight loss goals.

READ MORE: Is your daily cup of tea or coffee ruining your diet?

Oat milk

You’ve likely noticed oat milk has quickly become an increasingly popular choice.

Oat milk is creamy and slightly sweet, which more closely resembles cow’s milk than other non-dairy milk varieties.

However, taste and convenience aside, how does oat milk compare to other plant-based alternatives and dairy milk when it comes to health and weight loss?

For a daily dose of 9Honey, subscribe to our newsletter here.

Health benefits of oat milk

Oat milk is made out of oats that have been soaked in water, blended, and strained. This allows it to share many nutritional benefits the wholegrain is known for.

It contains a lot of goodness and is a great source of calcium, phosphorus, potassium, riboflavin, and vitamin B (especially when enriched with vitamin B12).

A single cup of oat milk is said to provide around 20 per cent of your daily value of vitamins A and D.

Additionally, it is a great source of iron, which is crucial for healthy growth, development, and energy levels.

Overall, oat milk has a better fat profile than cow’s milk, containing the same amount of unsaturated fat (which are healthy fats) and basically 0 saturated fat.

Free from nuts, soy, and lactose, oat milk is also vegan and vegetarian-friendly, making it an easy choice for many people with a variety of dietary restrictions or concerns.

READ MORE: Telltale signs you’re getting too much caffeine. 

Oat Milk

How many calories are in oat milk?

One cup of unsweetened oat milk contains around 117 calories. Whole milk has 146 calories and almond milk has 40 calories.

Is oat milk a good choice for weight loss?

In the health department, oat milk clearly has plenty of benefits, but does that make it the best choice for weight loss? Well, it depends.

It is important to understand oat milk contains significantly more carbs than other types of milk.

One cup of unsweetened oat milk has 15 grams of carbs, and the same amount of almond milk only has a single gram of carbs.

Depending on your dietary needs and goals, this could be helpful, or not.

Oat milk has a high carb, protein, fat, and fibre content, which makes it a more filling option.

This can help improve appetite throughout the day, which can support weight loss.

However, for people trying to keep their carb intake below a certain threshold, there may be better everyday options than oat milk.

Also, many oat milk brands contain added sugar on top of the naturally occurring type of sugar in oats, maltose, which has a high GI content. This can rapidly spike blood sugar.

With many go-to brands containing 5 or 6 grams of sugar per serving, this can increase the calorie content of your oat milk.

If weight loss is your goal, making homemade oat milk may be your best option.

Oat Milk

Comparing oat milk to other types of milk

Here’s how oat milk compares to other types of milk for weight loss:

Oat milk vs almond milk: Both oat milk and almond milk are often loaded with unnecessary amounts of sugar. However, when comparing unsweetened versions, almost milk has around half the calories and fewer carbs.

Oat milk vs coconut milk: Coconut milk has fewer calories than oat milk and, typically, is less processed. However, oat milk has more fibre, and protein, and contains less saturated fat – generally, making it the better nutritional choice.

Oat milk vs regular milk: Oat milk is a great lactose-free option and has slightly lower calories than cow’s milk, but it does not contain as much protein and calcium as the real deal.

Oat milk vs skim milk: Skim milk has fewer calories than oat milk, however, it tends to be less filling than oat milk and does not contain good-for-you unsaturated fats.

READ MORE: Three healthy habits that will help reduce your risk of IBS.

Oat milk shortage

Oat milk vs soy milk: Soy milk is the original plant-based milk alternative, but usually isn’t reached for often due to the taste and watery texture. However, it is a better source of plant-based protein than oat milk.

Oat milk vs rice milk: Oat milk and rice milk are pretty similar – they both come from grains, are higher in carbs, and are usually fortified for extra nutritional value. They also have similar calories, however, oat milk contains better protein and fibre content.

Oat milk vs macadamia milk: Another nut milk, macadamia milk has a similar calorie content to oat milk. However, it has much fewer carbs, so it is a better reach for those on a low-carb diet.


Comments are closed.

Powered by WordPress