This is the start of a detailed review of plant milks, starting with Oat Milk. As far as I can tell, this is a very ethical and environmentally friendly milk to drink.
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Oat Plant Milk
Nutrition
Referencing the chart above here are some observations about Oat Milks in general.
- Come fortified with calcium, Vit D, and Vit B‘s.
- Flavored Oat Milk contained .5 saturated fat, the non-flavored one did not.
- Just like cow’s milk, all of the plant milks would be better with some added fiber (you can add psyllium husks to them if you want) or serve the drink with food that contains fiber.
Sugar: Like many commercial plant milks, Oat milks may be high in sugar especially if the milk is flavored. So always consider buying milks with no added sugars. It is always better to get unsweetened milk, doing this, you control the type of sweetener and how much is added.
Gluten: Like many of the plant milks, you need to read the nutritional lables carefully, as many are made in factories that may process other allergy ingredients. Look for certified gluten-free milks or make the milk yourself.
Health
While unfortified Oat Milk is not quite a super food, it does contain a soluble fiber called beta-glucans, which may provide some support for heart health. But to me, even when fortified, the milk is not as nutritious as eating the actual oatmeal.
- HealthLine writes: Compared to other types of milk, oat milk generally has more calories, carbs, and fiber than almond, soy, or cow’s milk while providing less protein than soy and dairy varieties. But it is a drink that is vegan; free of nuts, soy, and lactose; most are certified gluten free; and many are fortified with calcium, Vit D, and Vit Bs.
Infants: While HealthLine indicates that babies can drink oat milk, it cannot replace breast or even Cow’s milk since it lacks certain nutrients infants and children need.
Medical Caution: Speak with your pediatritian before feeding an infant or child any plant milk. In general, it is not recommended.
Environment
From what I can tell so far, using oats for a milk is probably one of the most environmentally friendly milk we can consume. Any food I rate as “sustainable,” means its growth and harvest is “meeting the needs of the present generation without compromising the ability of future generations to meet their needs” (per the UN). Referencing notes printed by NamaMillers here are how oats are a sustainable crop.
- Inhabitat, oat milk is generally low-impact, because either require less water to grow or produce less emissions than other plant milks (1).
- Insider: Oats are one of the best CO2 offsets, do not require much additional water and do not cause deforestation.
- 2019 EcoWatch wrote: A long-running Iowa State University study has shown that rotating oats and other crops with corn and soybeans can dramatically reduce soil erosion and pollutant runoff while maintaining farmer profits.
- Oats can develop a dense ground cover that shades competing weeds. As a result, there is a reduced herbicide use in growing oats that in turn prevents surface an ground water contamination.
- Oats require much less water than other crops. (We know that long-term irrigation depletes underground aquifers in many areas, like California.)
- Row crops farming exposes soil to wind and water erosion. Given the way it grows, Oats can help prevent soil erosion.
- Post milling, the leftover hulls are a clean and renewable energy source.
Make it Yourself
This is really simple. Combine 1C uncooked, organic rolled oats (or steel-cut) and 4C of filtered water in a high-speed blender. Blend on high for up to ~45 seconds. Than strain the chunky liquid through cheese cloth. Put the liquid into a lidded glass container and into the fridge. Taste to see if you want to add any sugar (or sugar alternative) for taste.
What to do with the leftover pulp?
- Cookies: Replace 1/3C flour with the dried oat pulp in your favourite cookie recipe for a chewy, gooey cookie.
- Brownies: Swap some of the butter, mashed banana or oil with the oat pulp.
- Muffins: Add oat pulp to muffins in place of, or to augment wet ingredients.
- Banana Bread: Replace some of the banana by adding 1/3C pulp.
- Overnight Oats: Add 1/4C of the dry oats with pulp.
- Pancakes: Replace 1-2T of eggs or butter, with 1-2T of the pulp to up the fiber and nutrition.
- Smoothies: Add 1-2T pulp to smoothies to thicken and add fiber to the drink.
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Dream Oat: Chocolate
The Oat Chocolate tasted like average American Choc Milk, what it misses from animal milk is the fatty after-taste. I believe kids (5 years of age and older) would drink this not knowing the difference. My spouse took a sip and said it tasted like chocolate milk.
- Color: chocolate
- Viscosity: shake before using, similar to 2% milk
- Smell: smelled like chocolate milk
- Taste: mild and sweet, I did not find it “oaty”
- Fortified: with VitD, iron, VitA, phosphorus, calcium, VitB12, and potassium, and very sweet
- Storage: Pantry until opened, fridge for 7-10 days
- Company is certified: no animal or child labor + fair wages.
This drink contained Gellan Gum The whole container has 4C of chocolate oat milk, consisting of 41% sugar. This drink is carrageenan, nut, and soy free, and is kosher. The container is constructed from certifiable sustainable forests, and is fully recyclable.
REVIEW: I am not recommending this milk
- I am not a chocolate fiend, and found this drink too sweet.
- My spouse and taste tester liked the flavor of this chocolate milk, and said it tasted just like regular chocolate milk.
- I have no doubt kids would not know the difference. If you like this type of milk you will like it.
- I am not, however, recommending this drink due to the amount of sugar, salt, and calories it contains.
√ Trader Joes Oat Beverage
The Oat Milk looked tan-brown, and smelled slightly like oats. I actually liked the taste and was pleased to see that the list of ingredients is just water and oats. This is perhaps the cleanest list of ingredients of all the plant milks I have been tasting. It also contains no emulsifiers.
- Color: tan-brown
- Viscosity: Like fat free milk
- Taste: mild and sweet with a little bit of oats
- Fortified: it naturally contains a bit of calcium, a bit of iron, and potassium
- Froths: No, but I think it is because it contains no emulsifiers
- Tea: Did not curdle, and melded well with the hot drink. But is not good with subtle teas, as the oat taste comes through.
- Coffee: I thought it worked well and added a nice creamy taste to the milk, it also tempered the bitterness a bit as well.
- With cereal: tasted good, similar to milk but with oat flavor (given my cereal was oats, it was great)
- Storage: Pantry until opened, fridge for 7-10 days
- Company is certified: no animal or child labor + fair wages.
Since the ingredient list is so pure, it has the least likelihood of triggering an allergic response. But keep in mind oats are often processed in factories that may have other contaminants, so ready labels carefully. From what I read, more of the actual oats are in the milk, which gives it a creamier texture without added thickeners.
REVIEW: I recommend this milk
- I am recommending this drink for it has the purest amount of ingredients, is fortified, and tasted oaty with a creamy mouthfeel, and sweet without added sugars.
- My spouse thought it was sweet and okay but would not choose to drink it regularly.
- This is somthing I wold bake with, but take the taste into consideration. It would be great with oat-based baking.
I have to admit, I was surprised at how pleasant these drinks were.
— Patty
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