Oat water: what it is
L'oat water, more commonly known as Avena's milk, is a vegetable drink obtained from oats, a cereal rich in nutrients and properties.
Here are some:
- Regulates blood pressure: thanks to the presence of numerous antioxidants, it stimulates the production of nitric oxide, a molecule with vasodilatory activity.
- Counteracts inflammatory processes: thanks to the antioxidant content, it counteracts oxidative stress and inflammatory states.
- Reduces LDL cholesterol (bad), regulates blood sugar levels, promotes intestinal health: it has a high content of soluble fibers, called Beta-glucans which slow down the absorption of fats and sugars and promote intestinal transit.
It should be noted that during the oat drink production process, many of these nutrients and properties are reduced or lost.
Compared to cow's milk, oat milk is less rich in protein, calcium and vitamin D and is richer in simple carbohydrates and sugars. It can be useful in case of lactose intolerance or vegan, however, before buying it, it is important to pay attention to some characteristics. Let's see which ones.
Read also Oat flour, properties and use
Oat water: how to choose it and how to prepare it at home
The oat water it is easily found on the market even in supermarkets not specialized in natural or organic foods.
To make up for the poor nutritional quality of this pleasant and useful drink, it is important to pay attention to some features, for example, preferring the versions with no added sugar and fortified with calcium and vitamin D.
If you eat it for breakfast, it may be helpful to add a good protein source, for example, combining whole grains and nuts in shell, or a yogurt.
Make oat water at home
Whole oat flour, unsweetened whole oat flakes, or whole oat grains, from organic farming and, possibly, from el paesene crops.
- The water is boiled, to the extent of one part of oats and five parts of water.
- The oats are left to rest in the liquid, with the fire out, for at least 8 hours, adding wholemeal cane sugar or honey to taste.
- After 8 hours, you blend everything to chop up the oat fibers (adding water if you want a more liquid consistency) and filter with a non-colored cotton cloth.
- The drink is ready and can be stored in glass containers in the refrigerator for 4 days.
Alternatively, raw oats can also be used, leaving it to soak in water at room temperature or lukewarm for 24 hours. Then proceed in the same way, blending everything and filtering the liquid.
It can be eaten for breakfast instead of cow's milk or for making cakes or smoothies.
Furthermore, it can be used externally on the skin irritated and as a moisturizer.
Read also How to make oat milk
Bibliography and sources
Potential health benefits of avenanthramides of oats, Nutrition Reviews
Avenanthramide, a polyphenol from oats, inhibits vascular smooth muscle cell proliferation and enhances nitric oxide production, Atherosclerosis
Avenanthramides, polyphenols from oats, exhibit anti-inflammatory and anti-itch activity, Archives of Dermatological Research
Oatmeal porridge: impact on microflora-associated characteristics in healthy subjects, British Journal of Nutrition
Whole-grain cereal products based on a high-fibre barley or oat genotype lower post-prandial glucose and insulin responses in healthy humans, European Journal of Nutrition
Cholesterol-lowering effects of oat β-glucan: a meta-analysis of randomized controlled trials, The American journal of clinical nutrition