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If you’re looking to cut down on calories and lose weight, you might be wondering if oat milk is a good choice. Here’s what you need to know.
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If youre looking for a dairy-free milk alternative, you may wonder if oat milk is a good choice. This article reviews whether oat milk is good for weight loss.
Oat milk is a popular plant-based milk alternative made by blending oats with water. Its a good source of protein, fiber, and vitamins, and it contains no cholesterol or saturated fat. Oat milk also has a creamy texture and mild flavor that makes it versatile for use in coffee, smoothies, and baking.
Since oat milk is high in fiber and protein, it may help you feel fuller for longer and reduce your overall calorie intake. Additionally, its plant-based nutrients may support weight loss by promoting fullness and helping to regulate metabolism and blood sugar levels. However, more research is needed to confirm these effects.
What is oat milk?
Oat milk is a dairy-free milk alternative made from soaked oats. It has a creamy, slightly sweet taste and is rich in vitamins and minerals. Oat milk is also a good source of fiber and protein, making it a nutritious choice for those looking to lose weight or improve their overall health.
While oat milk contains some carbohydrates, it is lower in carbs than other dairy-free milk alternatives such as almond milk or coconut milk. Oat milk also has a higher protein content than almond milk and is lower in calories than both almond and coconut milks.
One cup of unsweetened oat milk contains approximately 130 calories, 2 grams of fat, 5 grams of carbohydrates, and 4 grams of protein. In comparison, one cup of unsweetened almond milk contains 60 calories, 3 grams of fat, 1 gram of carbohydrates, and 1 gram of protein. One cup of unsweetened coconut milk contains approximately 50 calories, 5 grams of fat, 3 grams of carbohydrates, and 0 grams of protein.
Given its nutritional profile, oat milk appears to be a healthier choice for those looking to lose weight or improve their overall health. However, it’s important to note that no one food can promote weight loss on its own. A healthy diet and lifestyle are essential for achieving your weight loss goals.
The benefits of oat milk for weight loss
There are many benefits of oat milk for weight loss. First, oat milk is a low-calorie beverage. A cup of oat milk contains only 70 calories, while a cup of whole milk contains 150 calories. Thus, drinking oat milk can help you cut down on your calorie intake.
Second, oat milk is a good source of fiber. A cup of oat milk contains 4 grams of fiber, while a cup of whole milk contains zero grams of fiber. Fiber helps to keep you feeling full after eating, so it can help you eat less throughout the day and ultimately lose weight.
Third, oat milk is rich in protein. A cup of oat milk contains 8 grams of protein, while a cup of whole milk contains 8 grams of protein. Protein helps to build muscle and burn fat, so it can help you lose weight and keep it off in the long-term.
Fourth, oat milk is low in sugar. A cup of oat milk contains only 7 grams of sugar, while a cup of whole milk contains 12 grams of sugar. Thus, drinking oat milk can help you keep your blood sugar levels in check and avoid spikes in insulin that can lead to weight gain.
Oat milk also has other benefits that can contribute to weight loss such as being low in saturated fat and rich in nutrients like calcium and vitamin D. Therefore, if you are looking to lose weight, incorporating oat milk into your diet is a good idea!
The drawbacks of oat milk for weight loss
There are a few potential drawbacks to oat milk that could limit its weight-loss potential. For one, it’s a high-carbohydrate food. One cup (240 ml) of plain, unsweetened oat milk contains about 21 grams of carbs, three of which are fiber (12).
While the fiber in oat milk may benefit digestion and promote feelings of fullness, the overall carb content could contribute to weight gain if you consume too much of it. What’s more, products that are flavored or sweetened with added sugars add even more carbs and calories to your diet — both of which can promote weight gain (13).
Additionally, some research suggests that the processing involved in making oat milk decreases its nutrient and antioxidant levels. For example, one study found that ready-to-use oat milks contained considerably lower amounts of phenolic compounds than rolled oats that had been soaked overnight (14).
Phenolic compounds are plant-based micronutrients with antioxidant activity. They’re thought to play a role in disease prevention and play a part in how our bodies process fat (15).
Moreover, one cup (240 ml) of plain unsweetened oat milk contains just 2 grams of protein — far less than other popular dairy-free options like soy milk and almond milk (16, 17).
While protein is essential for building muscle mass and aiding weight loss, insufficient protein intake can lead to muscle loss — especially if you’re following a calorie-restricted diet (18).
The bottom line
Oat milk is a dairy-free alternative to cow’s milk that contains lots of fiber and protein. While it’s unlikely to cause weight gain, it may not help you lose weight either. If you’re trying to lose weight, you may want to choose a different type of milk or reduce your overall intake of dairy products.