Did you know that 29.8% of children in Malaysia are lactose intolerant? And it gets worse as we grow older. According to this article, 88% of Malay, 91% of Chinese, and 83% of Indian adults are lactose intolerant. But we still want to enjoy our milk or our coffee, so what should we do?

One solution is to remove dairy from our diet and replace it with oat milk. In Western countries, replacing regular milk with plant-based milk has become the norm for lactose-intolerant people, vegans, and health-conscious people. Now, it’s gaining popularity in Malaysia as well.

Glass of oat milk with oat flakes on white wooden background.

By switching to oat milk, you would be getting all the health benefits of oats in the form of a creamy, alternative milk. It is also the more popular plant-based milk in coffee shops because its taste doesn’t overpower the coffee. Oat milk is a more ethical option than cow milk because it is made by blending and then straining whole oats – no animals are involved in the process. It does not contain lactase, making it a great choice for people with lactose intolerance. It is also more environmentally friendly because it takes less water to grow oats, and has a lower carbon footprint. But most of all, oat milk is the healthier choice because it helps with the following:

1. Intestinal health

Oats are a rich source of beta-glucan – a type of soluble fibre, which means that dissolves in water and forms a thick, gel-like substance, that is naturally found in the cell walls of certain plants. Oat milk has more dietary fibre than other plant milk and can help with digestion. It may also help with constipation, because the type of fibre absorbs water, making bowel movements much easier.

2. Blood cholesterol levels

The beta-glucan also slows the absorption of sugar in your bloodstream and slows the absorption of cholesterol in your digestive tract, which helps balance your blood sugar and cholesterol levels – resulting in a healthy heart. Drinking oat milk will help reduce your low-density lipoprotein (LDL) cholesterol – the “bad” cholesterol.

3. Weight loss

Oat milk is high in protein and low in fat, so you will feel fuller for longer. This combined with reduced blood cholesterol and sugar levels will help with weight loss. Oat milk is also low in fat and is naturally sweet. Depending on the company, oat milk brands don’t even need to add processed sugars into their product. Here’s a guide on what to look for and how to pick the best plant milk on the market. But we are partial to the 137 Degrees brand because their products are halal, contain no sugar, nor any preservatives. Even their original plant milks such as their almond milk is lightly sweetened with low GI organic coconut flower nectar, which has plenty of vitamins and is a natural sweetener.

4. Heart health

The high-fibre content of oat milk can help reduce cholesterol levels, which in turn reduces the risk of heart disease and stroke. Studies have shown that diets containing soluble fibre, such as oats, are associated with a reduced incidence of coronary heart disease. Additionally, oats contain compounds called saponins, which are believed to act as antioxidants in the body and protect from damage caused by free radicals.

5. Immune system support

Oat milk contains some essential vitamins and minerals that can help your immune system fight off viruses and bacteria more effectively. It’s a good source of iron which helps produce red blood cells and delivers oxygen to your cells; zinc which aids in wound healing and fights off infections; and B vitamins which help your body to metabolise food and produce energy.

6. Bone health

Oat milk is a great source of calcium, which is essential for keeping our bones and teeth healthy and strong. It has more calcium than cow’s milk, making it a better choice for children, the elderly, or anyone who wants to increase their calcium intake. Additionally, oat milk provides Vitamin D and phosphorus that help the body absorb calcium more effectively. The combination of these nutrients helps to reduce the risk of osteoporosis and other bone-related diseases.

7. Skin health

Oat milk is also packed with antioxidants like Vitamins C & E that can help protect your skin from free radicals which cause wrinkles and age spots. Furthermore, its anti-inflammatory properties help reduce swelling and redness associated with skin conditions like psoriasis, eczema, and acne. Lastly, oat milk is a great choice for people who have sensitive skin as it is hypoallergenic and helps soothe irritation.

Vegan oat milk with bowl of oat flakes close up

Ultimately, when it comes to milk alternatives, oat milk is the best choice. Besides its numerous health benefits and sustainability, it’s the best option out of all the plant milk as well because it caters to those with nut allergies as well as lactose intolerance. Its creamy texture and naturally slightly sweet taste make it a versatile ingredient in coffee, tea, and baking. So if you’re looking to find the perfect milk substitute, here’s a guide on what to look for and how to pick the best plant milk on the market to purchase.

Though we recommend the 137 degrees brand because their products are halal, and contain no added sugar, or any preservatives. Even their original plant milks such as their almond milk is lightly sweetened with low GI organic coconut flower nectar, which has plenty of vitamins and is a natural sweetener.