Disclaimer: This article is not meant to be taken as medical advice. Readers are advised to consult their GPs before starting a weight loss or diet regimen.

With increased options for milk, one alternative has gained popularity, particularly in Australia.

If you’re looking into toning down or even entirely ditching your dairy intake, here’s an option that can also help you reach your desired weight goal.

Oat milk is creamy plant-based milk that closely mimics the texture and sweetness of traditional cow's milk.

It’s a perfect choice for those seeking to indulge in their favourite beverages and cereals without the dairy. But it's not just the taste making waves; it is also praised for its nutritional profile.

Milk is essential to one’s diet, so having healthier alternatives is a win-win situation. Image Credit: Charlotte Bay/Pexels

This plant-based alternative offers several health benefits.

For one, oat milk is made from whole oats that have been soaked, blended and strained. The process of obtaining the product ensures all nutritional contents are kept. It's brimming with calcium, potassium, and essential vitamins like B2 (riboflavin), B12, vitamin A, and vitamin D when fortified.

Aside from these nutrients, oat milk is particularly rich in iron–essential for maintaining energy levels and healthy growth.

Iron becomes increasingly important as we age, given the risk of anaemia in older adults.

Now, what about the fat? Oat milk has a beneficial fat profile compared to whole dairy milk. It is high in healthy unsaturated fat, and has virtually no saturated fat.

This aspect might pique the interest of those who are monitoring our cholesterol levels closely.

But when it comes to calorie count, there's a surprising figure: one cup of unsweetened oat milk contains around 117 calories, less than whole milk's 146 calories, but more than almond milk's mere 40.

So, how does this stack up regarding weight management?

Oat milk does pack more carbohydrates than other non-dairy alternatives. It contains about 15 grams of carbs. Compare that to almond milk, which has just a gram per cup.

Carbs are not the enemy, but their role in weight management should be considered, especially when maintaining a specific carbohydrate threshold for losing weight or managing conditions like diabetes.

However, oat milk's higher protein, fat, and fibre content could help curb hunger throughout the day, potentially aiding in weight loss by reducing overall caloric intake.

But watch out for the sugars–even in some unsweetened varieties. Added sugars can quickly pile up the calorie count.

Brands often add sugar, and oats naturally contain a type of sugar named maltose with a high glycaemic index, which can spike blood sugar levels.

This is particularly important to monitor for seniors, for whom blood sugar management is often a significant concern.

Even while oat milk has numerous beneficial impacts on health, some people may be sceptical that it might aid in slimming down.

It can be challenging to determine which of the many non-dairy milk selections available, such as oat, soy, almond, or rice milk, will aid your weight loss goals the most.

Let's put oat milk in a side-by-side lineup with other types of milk to examine its potential for weight loss further:

• Oat milk versus almond milk: Almond milk may have fewer calories and carbs but lacks the richness and satisfying feel of oat milk.
• Oat milk versus coconut milk: Coconut milk is less processed and lower in calories but doesn't offer oat milk's protein and fibre benefits.
• Oat milk versus regular cow's milk: Cow's milk is higher in protein and calcium, yet contains lactose, which is problematic for many.
• Oat milk versus skim milk: Skim milk might win on calorie count, but oat milk offers more satiating fats.
• Oat milk versus soy milk: Soy milk is a protein champion but falls short on taste for many.
• Oat milk versus rice milk: Both are grain-based with similar calorie counts, but oat milk takes the lead on protein and fibre.
• Oat milk versus macadamia milk: Macadamia is lower in carbs, nudging out oat milk for those watching their carb intake.

Oat milk can be a solid choice if you’re seeking a healthy balance that aligns with weight loss goals and nutrition for your age.

Key Takeaways

• Oat milk has become a popular dairy alternative in Australia known for its creamy texture and slight sweetness.
  
• While oat milk offers numerous health benefits, such as being rich in vitamins A and D, calcium, phosphorus, potassium, and iron, it does contain more carbohydrates than other milk alternatives.
  
• For weight loss, oat milk may be filling due to its higher protein, fat, and fibre content, but its higher carbohydrate and potential added sugar content may not make it the best choice for those reducing their carb intake or looking to minimise calorie consumption.
  
• When comparing oat milk with other types of milk and milk alternatives, it has fewer calories than regular milk but not as much protein and calcium; it is richer in nutritional content than coconut and almond milk but has more carbs; and it’s a lactose-free option, unlike cow's milk.
  

Dear members, what are your experiences with non-dairy milk alternatives? Have you noticed a difference in how they affect your appetite or weight management? We'd love to hear your stories in the comments below.

 

[Suzanne rose]

I have tried a few and don't like them including oat milk.
A few of my grandkids are allergic to dairy So I always have oatmilk and almond milk on hand.

I've been on a diet for a couple of weeks, to lose weight and try to get my energy back.

My daughter told me if you want to lose weight Skim milk is the best.

Skim milk has basically no fat , sugar yet has high protein which is important
She told me Almind milk and oatmilk are great for dairy intolerance people but not good just as a milk alternative
Both Almond milk and oatmilk is full of sugar and fat.

My daughter has a uni degree in health science . She is a trainer / coach in a large Sydney gym and diet is something she goes over with her clients .

Eg food to lose weight and foods to gain muscle

Something she told me is if there is a load of ingredients on the milk container then stay away from it.
Also don't be fooled with what something says on the front.

Perfect example I purched this milk thinking because it said heart wise and 10 % lower cholesterol. It cost nearly $5
When She read the ingredients she said it wasn't good, that skim milk was so much better.
She said they shouldn't be selling thus milk

Turns out the 10% lower cholesterol referred to a study done and 10 % people lowered their cholesterol

So many of the ingredients that is in this milk are not good for you.

 

[Suzanne rose]

I have tried a few and don't like them including oat milk.
A few of my grandkids are allergic to dairy So I always have oatmilk and almond milk on hand.

I've been on a diet for a couple of weeks, to lose weight and try to get my energy back.

My daughter told me if you want to lose weight Skim


View attachment 43049View attachment 43050

 

[Veggiepatch]

These imitations should be banned from sale. MILK is the liquid produced by the female mammal by the mammary glands to provide nourishment for the newborn. Ever seen tits on a oat plant or a coconut tree?

Some European countries have already banned or considering banning the use of the term MILK to describe these plant based "alternatives". For those who call bullsh*t, refer to the European Parliament's Amendment 171.

The closest a plant will come to producing MILK is the Hevea brasiliensis or the rubber tree, more commonly known as rubber latex.

Drink latex and I will assure you it will put a "bounce" in your step....

 

[Lizzylou]

I drink skim milk, have done for a very long time now, my youngest daughter, like me loves milk although we have to watch that she doesn't drink tons as it can mess with your calcium level which could be an issue. My eldest daughter is Lactose intolerant. she has tried soy and almond but then tried Oat, not only can she drink that she said it doesn't give her a horrible after taste. If she drinks even skim milk she ends up with bad stomach cramps and feels bloated and unwell. I think whatever your body can tolerate and its in moderation then use what suits.