Healthy And Low-Calorie Oats Milk Recipe For Weight Loss

Oats milk is a nutritious and delicious alternative to dairy milk that can help you lose weight. Made from healthy oats, this milk is low in calories and rich in fiber. This makes it a perfect addition to your weight loss plans. In this recipe, we will show you how to make oats with milk at home to enjoy all the benefits of this healthy and tasty beverage. Let’s start!

How To Make Oat Milk At Home?

Making your own oat milk recipe at home is cost-effective and allows you to control the ingredients and avoid unwanted additives. Here is a simple step-by-step guide on how to make this milk using stevia as a natural sweetener.

Instructions:

• Place a pan on high flame and add milk to it.
  
• Once the milk starts to boil, add oats to it and stir well.
  
• Lower the flame and let the oats cook in the milk for about 5-7 minutes or until the oats have softened.
  
• Turn off the flame and let the mixture cool for a few minutes.
  
• Pour the mixture into a glass and garnish the mixture with nuts like almonds, cashews, walnuts, or seeds.
  
• If you prefer this milk to be sweet, you can add stevia or apple and berries to it, as per your taste.
  
• Your delicious and nutritious oat milk is ready to be enjoyed! You can use any milk as suggested by your dietitian.

You can also make a cold version of this milk where you have just to blend all these ingredients in a blender. Then, you can chill it in the refrigerator and enjoy it! You can also try this oats porridge recipe from Fitelo’s kitchen for a healthy breakfast.

Nutritional Value of Oats Milk

Oat milk made with stevia is not only a healthy substitute for dairy milk but also boasts impressive nutritional value. Let’s understand the key nutrients that this low-calorie beverage provides:

According to USDA, 100 ml of unsweetened oat milk contains:

• Oat Milk Calories – 50 Kcals
• Protein – 1.25 gm
• Total Fat – 2.08 gm
• Total Carbohydrates – 6.67 gm
• Fiber – 0.8 gm
• Calcium – 146 mg
• Phosphorus  – 112 mg
• Potassium – 162 mg

Note: These values are rough estimates and can vary based on specific ingredient quantities and brands used. 

When it comes to nutritional value, oat milk stands out as a great option, particularly if it is fortified. Compared to almond, soy, and cow’s milk, oat milk has more calories, carbohydrates, and fiber but less protein than soy and dairy milk.

Tips For Making Homemade Oat Milk

Making homemade oat milk for weight loss is a great way to incorporate a healthy, low-calorie beverage into your diet plan for weight loss. Here are some tips to help you make the most of this nutritious drink:

1. Use Rolled Oats: Do not use quick oats, but choose rolled oats for a creamy yet light and refreshing oat milk. You can also go for steel-cut oats as they have a low glycemic index but take a long time to cook.

2. Soak The Oats Overnight: Soaking them overnight helps soften them and makes blending or cooking easier. It also improves digestibility and nutrient absorption.

3. Add Natural Sweeteners Sparingly: While stevia is a popular option for adding sweetness without extra calories, it is important not to overdo it. Too much sweetness can lead to cravings and hinder weight loss efforts.

4. Experiment With Flavors: To enhance the taste of your homemade oats milk, try adding different flavors like vanilla extract or cinnamon powder. This will make drinking more enjoyable and satisfying. 

5. Strain Well For Smoother Texture: To achieve a smooth consistency, strain the blended mixture through a fine-mesh sieve or cheesecloth multiple times until no pulp remains.

6. Store Properly: Homemade oat milk tends to separate when stored in the refrigerator, so give it a good shake before using it each time.

By following these tips, you can create delicious homemade oat milk that supports your weight loss goals while providing essential nutrients and fiber. Also, check out this 80 kg to 60 kg weight loss diet plan by Fitelo to understand how changes in diet can help you lose weight.

Oatmeal Topping Ideas For Weight Loss

When it comes to weight loss, oatmeal is a fantastic breakfast option. But sometimes, plain old oatmeal can get a little boring. That is where toppings come in!

Adding some delicious and nutritious toppings to your oatmeal can take it from bland to amazing while still keeping it low-calorie. You can try these combinations:

• Add Fresh Berries: Strawberries, blueberries, and raspberries are tasty and high in antioxidants and vitamins. They add a burst of flavor to your oatmeal without adding many calories.
  
• Sliced Almonds Or Chopped Walnuts: These nuts add crunchiness to this milk along with healthy fats that help keep you satiated for longer. Plus, they are loaded with essential nutrients like vitamin E and magnesium.
  
• Honey Or Maple Syrup: If you have a sweet tooth, add a drizzle of honey or maple syrup on top of your oats instead of sugar. These natural sweeteners give your bowl of oatmeal that extra sweetness without the guilt.
  
• Chia Or Flaxseeds: For an added protein boost, sprinkle some chia seeds or flaxseeds on top of oats milk. These tiny seeds are rich in omega-3 fatty acids and fiber, which help promote feelings of fullness.
  
• Sprinkle Spices: Adding cinnamon or nutmeg to your oatmeal enhances the flavor and provides potential health benefits such as improved blood sugar control.

So get creative with your oatmeal toppings! Mix and match different flavors and textures to find what works best for you while still staying within your weight loss goals.

What Type Of Oats Are Best For Oat Milk?

When it comes to making oat milk, choosing the right type of oats is crucial. While any kind of oats can be used to make oat milk, some varieties work better than others. Let’s find out the types of oats and which one is best:

1. Rolled Oats: These are whole grains that have been steamed and then flattened with large rollers. They have a slightly chewy texture and provide a creamy consistency when blended into milk.

2. Instant Oats: instant or quick-cooking oats are more processed and tend to break down too quickly when soaked in water, resulting in thinner and less creamy milk.

3. Steel-Cut Oats: These are not ideal for making oat milk as they take longer to cook and may not blend well into a smooth consistency. However, if you prefer thicker and more textured milk, you can experiment with using steel-cut oats.

Thus, rolled oats or old-fashioned oats are the best oats for weight loss. It is a suitable choice for making homemade oat milk due to its creamy texture and ability to blend well. Experiment with different types of oats until you find your preferred taste and consistency!

10 Amazing Health Benefits Of Oats Milk

Oat milk is a healthy and nutritious alternative to cow milk with several health benefits. Here are some of the oat milk benefits:

1. Lowers Cholesterol: Oat milk is rich in beta-glucans, a type of soluble fiber. An NLM study says that these fibers have been shown to lower cholesterol levels by reducing the absorption of LDL or “bad” cholesterol.

2. Rich In Vitamins And Minerals: Oat milk is a good source of vitamins and minerals, including vitamin D, calcium, and iron. These nutrients are important for maintaining strong bones and teeth and supporting the immune system.

3. Helps With Digestion: The high fiber content in oat milk helps to regulate digestion and prevent constipation.

4. Boosts Energy: Oat milk is a good source of carbohydrates, the body’s primary energy source. Drinking oat milk can help to maintain energy levels throughout the day.

5. Reduces Inflammation: Oat milk contains antioxidants that can help to reduce inflammation in the body. This can help to prevent chronic diseases such as heart disease and diabetes.

6. Helps In Weight Loss: Oat milk is low in calories and fat, making it a great choice for people who are trying to lose weight. Oatmeal for weight loss is also high in fiber, which can help keep you feeling full for longer periods. It reduces the need for snacking, supporting weight loss.

7. Source Of B Vitamins: Oats milk is a great source of B vitamins, including vitamin B12, which is important for maintaining healthy nerve function. According to the National Library Of Medicine, B vitamins are essential for maintaining healthy hair, nails, and skin.

8. Vegan-Friendly: Oat milk is a great option for people who follow a vegan diet or are allergic to dairy. It is made from a plant-based source and contains no animal products.

9. Good For Bone Health: Oat milk is fortified with calcium and vitamin D, which are important for maintaining strong bones. This makes it a great choice for people who are lactose intolerant or who do not consume dairy products.

10. Good For Diabetes: Oat milk has a low glycemic index, meaning it does not cause a rapid spike in blood sugar levels. This makes it a good option for people with diabetes who need to manage their blood sugar levels.

Oat milk is a nutritious and versatile beverage offering various health benefits. Whether you want to lose weight, maintain good health, or follow a vegan diet, oat milk is a great choice.

Potential Side Effects Of Oat Milk

While oat milk is generally considered safe for most people, there are a few potential side effects that you should be aware of:

1. Allergic Reactions: Some people may be allergic to oats and may experience hives, itching, and swelling after consuming oats milk. You should avoid oat milk altogether if you have a known oat allergy.

2. Digestive Issues: Oat milk is high in fiber, which can cause digestive issues such as bloating, gas, and diarrhea in some people. If you experience these symptoms after consuming oat milk, you may need to reduce your intake or avoid it altogether.

3. Added Sugars: Some oat milk brands contain added sugars, which can contribute to weight gain and other health issues when consumed excessively. Check the label and choose brands low in sugar or free from added sugars.

4. Nutrient Deficiencies: While oat milk is often fortified with vitamins and minerals, it may not contain the same level of nutrients as dairy milk. People who rely heavily on oat milk may be at risk for nutrient deficiencies, particularly in calcium and vitamin D.

5. Interference With Medication: Oat milk contains phytic acid, which can interfere with the absorption of certain minerals such as iron and zinc. If you are taking medication that requires avoiding these minerals, you may need to limit your intake of oat milk.

6. Contains Less Protein: While oats milk is a good source of fiber and other nutrients, it is relatively low in protein compared to dairy milk. This may concern people who rely heavily on milk for their protein intake. You may need to supplement your diet with other high-protein foods for weight loss.

While oat milk has many health benefits, it may not be the best choice for everyone. If you are considering adding oat milk to your diet, consider these potential drawbacks and speak to your doctor to determine whether it is a good choice for you.

Frequently Asked Questions

Is Oat Milk Gluten-Free?

While oats are gluten-free, many oat milk brands are not certified gluten-free and may contain gluten due to cross-contamination during processing. If you have celiac disease or gluten intolerance, it’s important to look for brands of oat milk that are certified gluten-free.

How Long Does Oat Milk Last?

When stored in a well-sealed container in the refrigerator, oat milk can last for approximately five days. It is important to discard the oat milk if it develops a strange odor, as this could be an indication that it has gone bad.

Can I Use Steel Cut Or Quick Oats To Make Oat Milk?

We recommend using rolled oats to make oat milk, which produces a nice and creamy texture. Steel-cut oats are less processed and may result in a less creamy texture. On the other hand, quick-cooking oats are more processed and may create slimy oat milk. 

Can You Froth Homemade Oats Milk?

Yes, you can froth homemade oat milk just like regular milk. However, the lower protein content in oat milk may not foam up as well as cow’s milk. To improve the frothing, try adding a small amount of soy lecithin or another emulsifier to the oat milk before frothing.

How To Avoid Slimy Oat Milk?

To avoid slimy oat milk, rinse the oats before soaking, don’t over-soak them, strain the milk well, and use fewer oats.

Contact Us Today

Get in touch with our expert team at Fitelo to kick-start your transformative journey! Let us guide you toward your weight loss goals and help you cultivate sustainable and healthy eating habits. So, contact us today and take the first step towards a healthier, happier you with Fitelo!

Disclaimer

This recipe was written to help you make healthy and better food choices. So, be aware and take care. The vital thing to consider is your health before starting a restrictive diet. Therefore, before starting, always seek advice from a doctor/dietitian if you have any concerns.

Eat Healthy, Live Healthy. Enjoy a long, happy life.