Fitness Tips

How to make oat milk at home

Finding high-quality protein sources is important for athletes, and oats can be a great option for that. Oats are very popular and are a whole grain product that is commonly consumed during weight loss diets. Oats came to us from Asia Minor and could fall in love not only among losing weight citizens.

The benefits of oats for the body

Oats are actually a type of grass, and like other edible grains, oats can be considered a complex carbohydrate and a great source of fiber. 100 grams of oats contain 135 calories, 12 grams of protein, 60 grams of carbohydrates, 6 grams of fiber and 7.1 grams of fat. Using daily oatmeal or milk, the human body is enriched with calcium, iron and thiamine.

The high content of fiber and vegetable protein makes a person feel full after eating this product and, therefore, reduce the amount eaten. Scientists have proven that oats contain more protein than other cereals.

Oatmeal can be a great addition to any weight loss program due to its high nutritional value. Research has also shown that oats can reduce the risk of cardiovascular disease and improve the control of metabolic conditions such as diabetes.

What can be prepared from oat milk

For people with diabetes, eating oats helps control blood sugar levels due to its low glycemic index. The low glycemic index of this product is perfect for athletes who want to find a source of energy for a long time. Oatmeal is also very popular in vegetarian or vegan diets as a safe and highly digestible source of protein compared to other cereals.

What’s great about this versatile dish is that it can be used in a wide variety of recipes. For example, oat milk is great for making homemade cookies, which can be a healthy snack for many athletes.

Another great snack for athletes can be an energy bar based on oat milk. To make an energy bar, simply mix pre-soaked dates with a small amount of oatmeal in the proportions that suit your own taste. To form the bars, transfer the mixture to a bowl, let it cool and cut into portions.

How to make oat milk at home

For cooking you will need:

  • A glass of oatmeal.
  • Two liters of water.
  • One or two teaspoons of vanilla extract.
  • To sweeten oat milk, add as much sugar, sweetener, or honey as you like.
  • Cinnamon sticks to your taste.
  • In addition, condensed milk can be used for cooking. One cup will be enough.


Mix oats with cinnamon sticks. Cover the oats with water and let sit for 20 minutes until the product has a fluffy texture. Place the mixture in a food processor along with the other ingredients (vanilla extract and condensed milk, to taste) and blend until a smooth mixture is obtained. Strain the mixture and add sweetener if desired. Then you can enjoy a delicious and healthy glass of oat milk.

It is worth remembering: Oat milk in itself is not a method of losing weight. When it comes to getting rid of extra pounds, there are many things to consider. Eating a glass of oat milk for breakfast is completely pointless if a person then eats a burger or other junk food after that.

Melissa Goslin

Melissa Goslin is a highly skilled and passionate health articles writer who possesses an exceptional ability to convey complex medical concepts in a clear and accessible manner. With a background in health sciences and a deep understanding of various healthcare topics,

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