However, in excess, some gums can cause gastrointestinal side effects including gas, bloating, and diarrhea, depending on the type, amount consumed, and sensitivity of the individual. This type of fiber helps regulate bowel movements and can help lower blood cholesterol and sugar due to its binding effect. Some of these additives may provide health benefits, including guar gum and xanthan gum because they are a source of soluble fiber. Other emulsifiers are synthetically made in laboratories. Most gums are naturally derived from complex carbohydrates, like legumes, trees, seaweed, and other plants.
These are added to plant-based milk to make the texture thicker and creamier.Įxamples of gums and emulsifiers you may see on the ingredients list are guar gum, xanthan gum, soy lecithin, and carrageenan, which are all regulated and deemed safe by the FDA. Many plant-based milk varieties, including oat milk, contain gums and emulsifiers as ingredients. What to Look For in an Oat Milk Gums and Emulsifiers To help come up with this list, we consulted with expert Shushy Rita Setrakian, MS, RD and Nicole Bodin, MS, RD. When choosing the best oat milk, we looked at a variety of brands and chose products with minimal sugar, and considered quality, taste, price, and convenience. Key specs: Serving size: 8 ounces | Calories per serving: 130 | Sugar: 3 grams | Non-GMO: Yes | USDA Organic: No | Certified Gluten-Free: No | Additives: Yes
Price at time of publication: $26 for 6 Pack, 32 FL Oz ($0.13/Fl Oz) The 32-ounce carton is shelf-stable until opened, so you can always have a few cartons stocked in your pantry for when the latte mood strikes.
This oat milk has no stabilizers or gums, is gluten- and carrageenan-free, and is non-GMO. This oat milk contains 7 grams of fat per serving from sunflower oil, which helps to create a creamy froth when steamed. One cup has 130 calories, 14 grams of carbohydrates, 2 grams of fiber, 3 grams of added sugars, and 1 gram of protein. Made specifically for making your favorite lattes, this oat milk whips up frothy and adds full-bodied flavor to your morning beverages. Many alternative milk brands make “barista blends” just for this purpose, and Califia Farms has an excellent oat version. If you enjoy adding oat milk lattes to your morning, you'll need oat milk that heats and froths well like regular dairy milk. A registered dietitian from our Review Board reviewed this information to ensure accuracy surrounding potential downsides and how oat milk compares to other types of milk. We researched a variety of options, considering their nutritional value, flavor, and price. For example, flavored options are a good choice for drinking on their own or blended in smoothies, while products with added oil are typically creamier and best for steaming and frothing. To get the most health benefits from oat milk, buy a version with no added sugars and minimal additives."Ĭonsider how you will use the oat milk to choose which variety is best. But, it also contains beneficial nutrients like beta-glucan, a soluble fiber associated with heart health. It does have more calories than other non-dairy milks like almond milk. Nicole Bodin, MS, RD, says, "Oat milk is a good alternative to cow’s milk if you’re looking for a great-tasting, creamy, non-dairy milk.
Typically, oat milk has less protein than other milks such as dairy milk and soy milk, and typically contains more carbohydrates than other plant-based milk varieties. Nutritionally speaking, each brand of oat milk will have a different nutrient profile based on whether it’s sweetened or unsweetened, fortified, or flavored. Some products contain other ingredients to help stabilize the product and keep it tasting great, including gums, emulsifiers, salt, oils and sugar. Oat milk is a non-dairy milk alternative made from oats and water.
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