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Food Facts Friday: Oat Milk
I will be honest, before writing this blog I had never heard of oat milk. One Saturday morning I hopped in the car with my 6 year old daughter and 3 year old son seeking to find this new beverage. After bringing it home, we taste tested original flavor and chocolate flavored oat milk. To my surprise, my children liked both… and so did I!
There are several plant-based milk alternatives available. Some of the ones lower in minerals include almond milk, rice milk and soy milk. We are seeing even more products on the milk shelf, including cashew milk, peanut milk, hemp milk, coconut milk and now, oat milk. Each type of milk alternative and each product must be evaluated before including in a kidney diet.
What’s in Oat Milk
This simple beverage contains 2 essential ingredients: oats & water. It may also contain oat bran, sugar cane, cocoa powder and 2% or less phosphate & calcium additives, vitamins A, B2, B12 & D2. Manufacturers of the oat milks I reviewed include Oat-ly, Silk, Pacific Foods & Quaker.
8 fluid ounces of Oat Milk contains:
- Potassium 133 – 390 mg
- Calcium 121 – 350 mg
- Phosphorus 120 – 270 mg
- Sodium 100 – 150 mg
In comparison, 8 ounces of low fat milk contains 366 mg potassium, 305 mg calcium, 232 mg phosphorus and 107 mg sodium.
As you can see from the above values some brands of oat milk have much more potassium, phosphorus or calcium than other brands. Therefore, be sure to read nutrition facts label and ingredient list to make the best choice. Ask your dietitian for guidance before adding oat milk to your meal plan. For many people oat milk can be enjoyed in moderation (8 oz or less/ day) and be part of a kidney-friendly diet.
How to Make your Own
You can make your own kidney-friendly oat milk with a handful of ingredients.
- 1 cup of rolled oats
- 4 cups of water
- 1 pinch of salt (optional)
- 1 whole date (pitted) or 1 tablespoon maple syrup
- 1/2 teaspoon vanilla extract (optional) or 2 T cocoa powder (optional)
- 1/4 c berries (optional)
Place these ingredients in a blender at high speed for 1 minute. Use a very thin towel or cheesecloth to drain out oat milk and discard oat remnants. Store in a closed container in the refrigerator for 2 to 3 days.
How to Use Oat Milk
Oat milk can be used in breakfast cereal, coffee, mac & cheese & smoothies…or as a milk alternative in many recipes.
http://www. minimalistbaker.com accessed March 30, 2019
Additional Kidney Diet Resources (heading)
Visit DaVita.com and explore these diet and nutrition resources:
- DaVita Diet Helper online meal planner and tracker
- DaVita Kidney-friendly recipes
- Today’s Kidney Diet cookbooks
- Diet and Nutrition articles
- Kidney Smart® Classes taught by kidney experts in your area
This article is for informational purposes only and is not a substitute for medical advice or treatment. Consult your physician and dietitian regarding your specific diagnosis, treatment, diet and health questions.