Vegetable drinks have a low energy density, so they are unlikely to contribute to fat weight gains.
Oat milk is normally used to replace cow’s milk, but many people wonder if it is fattening or if it is valid to include in a diet with the aim of losing weight. We are going to explain the positive and negative points of the introduction of this food in the nutritional guideline. Of course, you can find different qualities on the market that are worth differentiating.
Before starting, it is worth noting that cow’s milk is not bad for everyone, as has been pointed out in recent years. Only if there is an intolerance or a diagnosed allergy should it be completely withdrawn from routines. Otherwise, it is still a highly nutrient dense food that can help maintain good health over the years.
Does oat milk make you fat?
First of all, it must be emphasized that there are no foods that make you fat or lose weight as such. This is the result of a series of good or bad habits maintained over time.
There are several factors that influence, not only dietary ones. It will be decisive to practice physical exercise on a regular basis to, in this way, stimulate muscle growth, which will allow an increase in energy expenditure.
As for the nutritional value of oat milk itself, it has fewer calories than traditional cow milk, as well as a lower protein content. This is not something positive, since proteins are essential to prevent the development of chronic and complex pathologies such as sarcopenia. This is demonstrated by research published in the journal Nutrients. It is important to cover their daily requirements.
On the other hand, it is true that many varieties of supermarket oat milk have a high amount of added sugars inside. This is considered tremendously negative, both for losing weight and improving health. We are talking about a series of elements that have been shown to increase the risk of type 2 diabetes if they are included in a sedentary lifestyle. They are especially dangerous when administered in a liquid medium.
How to consume oat milk so as not to gain weight?
If you want to include oat milk in the dietary guideline, the best thing you can do is look at its labeling. Always choose a variety without added sugars. In this way, negative impacts on metabolic health and on the state of body composition are avoided.
Also, it should be included in the diet in moderation. It will always be more energetic than water, so the latter must be the main tool when it comes to guaranteeing a good state of hydration.
However, oat milk is quite a versatile food. For this reason, it has a place, when consumed in correct amounts, in almost any nutritional routine. It can be used to prepare infusions, for cooking, it can be taken alone… There are several possibilities it offers. In addition, its organoleptic characteristics can be very good, depending on the variety chosen.
On the other hand, it concentrates B group vitamins inside. These are important for energy metabolism to be carried out properly. Thanks to them, the conversion of macronutrients and their subsequent use will be efficient. They even participate in the physiology of the central nervous system, as evidenced by research published in the journal CNS Neuroscience & Therapeutics.
Is oat milk or cow’s milk better?
To finish, we must mention that cow’s milk is a higher quality food than any of the current vegetable drinks. It concentrates important essential nutrients and contributes to cover the daily protein requirements. We can even find versions enriched with vitamin D that help avoid possible deficiencies of this element, which would negatively affect health.
For this reason, and as long as there is no pathology diagnosis that discourages it, it is preferable to consume cow’s milk as such. Although it is not advisable to overdo it with this product, since its energy density is high. It must always be included in the context of a balanced diet to avoid fat weight gains.
Oat milk is not fattening
As you have seen, oat milk is not fattening. It is not a very energetic product, so it is unlikely to have a significant impact on the total daily calories. However, versions without added sugars should always be chosen to avoid alterations in metabolism that condition the oxidation of lipids.
To finish, we must bear in mind that behind the processes of gaining weight or losing weight there are several complex factors that can be decisive. For example, genetics influences. This can modulate hormonal production and sensations of appetite or satiety, so it is something to take into account.