Breaking
FoodNerdy Recipes Management System
Tag

substitute

Browsing
Food

Oat Milk: How Healthy and Environmentally Friendly is The Milk Substitute Actually?

The selection of milk alternatives – including oat milk in particular – on the supermarket shelves is growing all the time. But what can the milk substitute actually do and how healthy and environmentally friendly is it?

Who is oat milk for?

Since the oat drink consists mainly of oat flakes and water, it is well tolerated by many people. In contrast to cow’s milk, oat milk is lactose-free and therefore a good alternative for people with lactose intolerance.

However, the grain-based drink contains gluten and therefore cannot be drunk by people with celiac disease. Anyone who does not want to use cow’s milk in favor of animal welfare and the climate is well served with the oat drink.

Plant-based milk alternatives, including oat milk, are still significantly more expensive than cow’s milk, although the ingredients used are relatively cheap. As always, supply and demand regulate the market here: the more sales are achieved with plant-based milk alternatives, the lower the production costs and the more producers* enter the business, which is accompanied by increasing competitive pressure and falling prices. If you make oat milk yourself, it is definitely cheaper.

Oat milk is so healthy

Oat milk is naturally sweet due to the starch in the processed grain. However, they are available in both unsweetened and sweetened versions. In terms of health, it is certainly worth making sure that you grab a pack with no added sugar on the shelf.

Oatmeal, the basis for the oat drink, is very healthy. They contain many vitamins, minerals, fiber and antioxidants. Oats can also lower cholesterol levels. However, if you want to take full advantage of the health benefits, you should enjoy oatmeal unprocessed or make oat milk directly yourself, as many of these substances are lost during processing. Plant drinks also contain less saturated and more unsaturated fatty acids than cow’s milk. In general, oat milk has only little fat at one percent compared to cow’s milk. Nevertheless, there are some calories in the plant-based alternative: 100 milliliters have about 42 kilocalories.

Normally, oat drink contains hardly any calcium, which is why you can make sure to use oat milk that is fortified with calcium. Otherwise, calcium can also be absorbed through many other foods. Unlike cow’s milk, oat milk is not a source of protein. However, the necessary protein for a balanced diet can also be obtained from other sources, such as legumes, vegetables or nuts.

Make your own oat milk

If you value healthy nutrition and want to benefit from all the healthy ingredients that are otherwise partially destroyed in industrial production, you can quickly make the milk alternative yourself with just a few ingredients. As a result, it contains less sugar and tastes less sweet, as this is only produced during fermentation in industrial production. It’s also a cost-effective and environmentally friendly option. You need:
100g fine oat flakes
1l water
1 pinch of salt
optional: some sugar/dates to sweeten
First the water is boiled. The oatmeal is added to the boiling water and swells there for about an hour. Now add the salt and sweetener if desired. The mass is now pureed with the mixer, but it should not be too warm. Finally, the pulp is pressed through a cotton cloth or a fine sieve and the milk is collected in a bowl. Stored in a sealable bottle in the fridge, it will keep for up to 3 days.
Tip: Don’t throw away the leftovers! You can enjoy this in muesli.

How eco-friendly is oat milk?

One of the reasons why people are increasingly switching to plant-based alternatives is the negative environmental impact of milk production. Factory farming and industrial agriculture damage the environment and climate. Some of the climate-damaging emissions are already produced in the cow’s digestive system, but feed production also makes a large contribution. Rain forests are cleared again and again for the soy that is used as feed. Only a very small part of it is used for soy milk or tofu, since the soy mostly comes from Europe.

Since oat cultivation is widespread in Europe, the question of rainforest deforestation does not arise. Not only in comparison to cow’s milk, but also in comparison to other plant-based milk alternatives, the oat drink has the best environmental balance. According to a study by the BBC, it takes around 10 liters of water to produce a glass of oat milk. According to the Water Footprint organization, however, it takes around 200 liters to produce a glass of cow’s milk. About 74 liters are needed for a glass of almond milk.

When buying oat milk, in order to save energy, you should make sure that the oats come from European production, ideally from organic farming. There is now also oat powder*, which can simply be mixed with water and thus saves the many milk packaging.

Alternatives to oat milk

Those who like variety can now choose between a number of plant-based alternatives. Besides oat milk, soy and almond milk are the best-known alternatives. Soy milk is most similar to cow’s milk in its main nutrients. With the same protein content, however, it sometimes contains fewer calories, less sugar and less fat than cow’s milk. Almond milk tastes sweet and is just as good for any food. When it comes to the environmental balance, however, almond milk should be consumed with caution.

Rice milk is a good choice for people with many allergies and intolerances. It is suitable for people with lactose intolerance, celiac disease and soy or nut allergies. It is also much more neutral in taste than other varieties. Hazelnut drink and coconut drink also bring a tasty change.
By the way: If you pay particular attention to proteins, a hemp or lupine drink* could be right for you.

Conclusion

Anyone who avoids animal products and pays attention to a healthy diet will not go wrong with oat milk.

It can be enjoyed pure and also used perfectly for cooking and baking. Because it tastes sweet by nature, additional sugar can be saved.

Another reason that speaks for oat drink is the good environmental balance. The ingredients don’t have to hide either. In order to fully benefit from the nutrients in oats, however, it is worth making the oat drink yourself.

Keep Reading
By
health

Health: This is What Happens When You Substitute Olive Oil For Butter

Many people cook with butter. However, if you replace them with olive oil, you can do something good for your health. A more detailed look is worthwhile.

Butter or olive oil: (Un)saturated fatty acids – that’s how (un)healthy they are

In general, you can eat and enjoy butter in small amounts, for example occasionally on bread or when you use something for cooking. Apart from the so-called palmitic acid, it usually has no direct harmful ingredients. However, it does not promote health either – in contrast to vegetable oils. In particular, you should avoid large amounts of butter.

It is also important that you eat a healthy and balanced diet overall. The different fatty acids should be balanced.

A distinction is made between saturated and (poly)unsaturated fatty acids. Butter contains saturated fatty acids, olive oil contains many unsaturated fatty acids. Polyunsaturated omega-3 fatty acids are considered to be particularly healthy because they have a positive effect on blood lipid levels and have an anti-inflammatory effect. Omega-6 fatty acids tend to promote inflammation, but are necessary for the immune system, for example. Edible fish offer ample amounts of omega-3; You can find omega-6 fats in meat and offal in particular.

Olive oil as a healthy alternative

Olive oil is generally considered healthier than butter. It is said to protect against cancer and reduce the risk of death. Olive oil can have a positive effect on cholesterol levels; so there should be fewer heart attacks in Mediterranean areas where a lot of olive oil is consumed.

It may also prevent Alzheimer’s. In addition to the consumption of olive oil, a healthy diet and the consumption of fruit and vegetables as well as an all-round healthy lifestyle play an important role, so that you are physically fit, for example. Olive oil can help you lose weight and is said to have a positive effect on your skin. Olive oil can also help you naturally cleanse your arteries. Butter, on the other hand, is more likely to get stuck in your arteries, which at worst can lead to heart disease.

Keep Reading
By
Food

Healthy Sugar Substitute: Tasty Alternatives as a Sweetener in Everyday Life

Many low-calorie drinks now have a permanent place on the menu of our favorite restaurants. Our diet also offers us many opportunities to avoid sugar with the help of sweetening alternatives. But which sugar alternatives are there, what can they be used for and how healthy are they actually?

Artificial Sugar Alternative #1: Saccharin

With a sweetening power 300 to 500 times stronger than our table sugar, saccharin has made it to the top of the most popular sweetening alternatives. Saccharin is not metabolized and is ultimately excreted unchanged. Because it is calorie-free, saccharin is often used in light products.

#2: Aspartame

The same can be said about aspartame. Aspartame has protein building blocks (proteins) that contain four calories per gram. Therefore, it comes very close to sugar, also with four calories per gram.

#3: Erythritol

We often come across erythritol in the sugar department, packed in a bag as an alternative sweetener. It is mostly used 1:1 like sugar for baking

More artificial sugar alternatives

Sucralose is a real all-rounder! This is a new sweetener made from sugar that is not metabolized and is excreted unchanged in most people. In addition, it is 600 times sweeter than sugar, good for the teeth, water-soluble and can be used for many foods.

Natural Sugar Alternative #1: Stevia

After dealing with the chemical sweeteners, we turn to the natural, plant-based alternatives and their special features.

#2: Xylitol

Even if the name is more reminiscent of a musical instrument: xylitol
The sweetener from Finland has the name “birch sugar” because it is traditionally made from birch bark here. Xylitol dissolves well in water, looks just like our table sugar and is often used for chewing gum and toothpaste due to its tooth compatibility.

#3: Coconut Blossom Sugar

Coconut blossom sugar is also known as palm sugar and is considered one of the top sweetening alternatives. With a whopping 380 calories per 100 grams (sugar at around 400 calories) it is the most sinful sugar substitute. If you also look at the nutritional values ​​(90g per 100g of carbohydrates), you might ask yourself why coconut blossom sugar is supposed to be healthier.

Other natural sugar alternatives: rice syrup and sweeteners from the kitchen

Rice syrup is made into syrup using a fermentation of cooked rice and originally comes from Japan. Rice syrup* comes to about 290 kilocalories and 70 grams of carbohydrates per 100 grams. The syrup also contains no fructose and is therefore well suited for people with a fructose intolerance. Rice syrup tastes less sweet than sugar and also has an effect on blood sugar levels. Rice syrup contains calcium and iron.

Baking with sugar alternatives – you should pay attention to that

Since hardly anyone would like to do without their sweet cake in the afternoon, the question arises as to how well the sweetening alternatives are suitable for baking. Because the correct dosage is particularly important when baking, as this can deviate from the usual sugar and the alternatives. As we noted above, sweeteners vary

Sugar alternatives: That’s what dental health is all about

The dissatisfied look of the dentist and then again: caries! It’s simple: oral bacteria feed on sugar, and sugar has become a big part of many of our foods. Because we are eating more and more sugar.

Sweet drinks in particular are dangerous because they quickly give us a lot of sugar and thus damage our dental health. Refined sugar and cane sugar promote the development of caries to the same extent. Even honey should not be consumed excessively when the teeth are suffering.

Sugar alternatives and weight: For a slim line?

The eternal suffering with sugar and the morning number game on the scales – if you want to lose weight, you should avoid sugar. This is often said and unfortunately it is also true. But what about sweeteners? Don’t worry, because sweeteners are often accused of making you fat, but the German Society for Nutrition has no current scientific evidence.

Due to the lack of metabolization and the lack of nutritional values, the body cannot utilize sweeteners, which is why the blood sugar levels are not further influenced. It should be borne in mind that artificial sweeteners increase the appetite for sweets as they trick the brain into thinking it is eating something “sugary” and this feeling does not last long due to the lack of energy (in the form of kilocalories). The feeling of hunger can thus return faster and let us devour the second piece as well.

However, as long as it’s two (maybe three) and a good balance, sweeteners shouldn’t interfere with weight gain. On the contrary: if used correctly, sweeteners can help reduce our cravings (especially at the beginning of a craving).

Sweeteners in diabetics and children

Sugar alternatives for children: As mentioned above, sweeteners are almost calorie-free, tooth-friendly and do not affect blood sugar levels, which is why they are harmless to children’s health in reasonable amounts. However, it is important to ensure a balanced diet, since sweeteners do not keep you full for long. In addition, children should not eat too much, as these are often heavily sweetened and they could get used to the above-average sweet taste.

Sugar Alternatives for Diabetics: Sweeteners (like aspartame, saccharin) are beneficial for diabetics because they come with no calorie content or blood sugar effect. Since diabetics should pay close attention to their sugar intake, the craving for lots of sweets can still be satisfied with sugar alternatives. Of course, the same applies here: enjoy consciously! Rice syrup and honey (similar to sugar) have a lot of influence on blood sugar levels. Xylitol affects blood sugar a little. No influence

In summary, sweeteners should be dosed correctly so that they do not have the opposite effect and trigger feelings of hunger. In terms of health, sweeteners have surprisingly many benefits. Therefore, the first sugar-free cake should not be long in coming!

Keep Reading
By
Food

Gelatin Substitute: Vegan, Plant-Based Alternatives

As a vegan or vegetarian, you can use gelatin substitutes for desserts, sauces and cakes. You can find the best alternatives here.

Gelatine is used in the food industry to bind liquids and create a creamy to firm consistency. For this reason, the gelling agent is used particularly in sweets, desserts, dairy products or sauces and soups. But juices, wines or medicines can also be made with gelatine.

Conventional gelatin is a by-product of slaughter. It consists mainly of collagen, which is found in skin, bones and nails. The remains of cattle or pigs are often used for this. But poultry or fish are also used for gelatine production.

Gelatine is therefore taboo for vegans and vegetarians. You don’t have to do without delicious desserts & co. Because there are herbal alternatives as a gelatine substitute that work very well.

Gelatin substitute: These are the vegan alternatives

Agar Agar is a vegetable gelling agent and consists of dried seaweed. The vegan gelatine substitute is available as a powder or flakes. Agar Agar is tasteless and rich in minerals and fiber. Before use, it must be heated or soaked in water. The end result is slightly firmer than regular gelatine.
Carrageenan is a gelatin substitute made from red algae. It binds liquid and is particularly used as a thickening agent. Since it stays a little more liquid, it is more likely to be used for jellies or in cosmetics. Carrageenan is suspected of causing allergic reactions, so it should be used with caution.
Guar gum is obtained from the seeds of the guar plant and is also considered a vegan gelatine substitute. It binds the liquid during preparation and is particularly suitable for preparing ice cream, creamy dishes or jams.
Potato or corn starch can also be used as a gelatin substitute. The starch has to be heated beforehand and can then be used as a binding agent. Vegetable starch is used in cakes, soups and sauces, among other things. You can find the vegan gelling agent in organic quality in health food stores.
Pectin is mainly obtained from the cell walls of leftover apples or lemons and is therefore rich in dietary fibre. It has no taste of its own and is particularly suitable for making jam, as the pectin gels particularly well with sugar and lemon juice.

Keep Reading
By
Food

Jackfruit: a Delicious Meat Substitute – But What About The Ecological Balance?

A new hype for vegetarians and vegans comes from the tropics: jackfruit conquers the palate as a meat substitute. We show how useful the fruit is as an alternative to meat and where you can already buy jackfruit.

Jackfruit grows in the tropics around the world and is usually eaten ripe and sweet in its countries of origin. Depending on the variety, a single fruit can weigh up to 35 kilos. The jackfruit tree can grow up to 20 meters tall, but bears its fruit on the trunk, making it easier to harvest. If you cut open the ripe fruit, a milky juice comes out that is reminiscent of glue. No wonder, because it belongs to the mulberry family – like the rubber tree (Ficus), which has the same sticky property.

In its countries of origin, the ripe jackfruit is served as a sweet dessert or eaten as a snack; similar to bananas, it is often dried into crispy chips. The kernels are also used: either dried and ground into flour or roasted as an addition to savory dishes.

Jackfruit has recently been rediscovered as a meat substitute. However, this is less so in their countries of origin than on the plates of vegetarians and vegans in western countries.

Jackfruit as a meat substitute

In order to use the tropical fruit as a substitute for meat in hearty vegetarian or vegan dishes, it must be harvested unripe. When ripe, their taste is reminiscent of fruit gum and would be out of place in goulash. Raw, however, the unripe fruits are inedible and hard, only their further processing makes them the fine-grained substitute for beef, pork or chicken.

In order to give the jackfruit tree enough strength to let a few jackfruit grow big, sweet and juicy, some smaller fruits are knocked off the tree unripe in the course of fruit growth. Every hobby gardener knows the method of “cutting out” the native tomato plants, every winegrower does the same thing in his vineyard on the vine.

Instead of disposing of these sorted unripe fruits, they are placed in brine for the local market or, more recently, processed into meat substitutes for export to western industrialized countries. The unripe, fibrous flesh is almost tasteless and can therefore be marinated to taste.

If the fruit pieces are cooked in a marinade and then seared, they are very reminiscent of meat. The crust also creates an almost perfect optical illusion. After all, it is the spices that determine the taste of meat.

Where can you buy jackfruit?

If you want to get started right away to conjure up a vegetarian goulash, a tender vegan “pulled pork” or a juicy burger, you won’t find what you’re looking for in every supermarket right away. Most of the canned or frozen pulp sold in Asian stores was harvested ripe. It tastes delicious, but it is only good as a fruity dessert, not as a hearty ingredient in meatless dishes.

If you are lucky enough to have the list of ingredients translated by the sales staff or do some research, you can also find unripe jackfruit pickled in brine in Asian, mostly Indian grocery stores. You can also find canned unripe jackfruit online. But before they can be used as an alternative to meat, they have to be cooked until soft by heating.

Jackfruit as a meat substitute: nutritional values ​​similar to potatoes

Jackfruit actually mimics the fibers of meat in texture, and with spices it’s possible to create not only a similar mouthfeel, but an almost identical taste. However, the jackfruit has less to do with the nutritional values ​​of meat. No wonder, given its high carbohydrate content, it is often served straight from the home garden as a substitute for rice in its countries of origin.

Nevertheless, jackfruit suppliers like to advertise their natural product with claims such as “nutrient-rich”, “rich in minerals”, “high in fiber”, “high in potassium”, “high in calcium and magnesium” and other advantages.

Basically, these statements are not made out of thin air, but a comparison with local food is worthwhile to decide for yourself whether it is really worth importing a jackfruit over thousands of kilometers (each per 100g):

Potassium: jackfruit 407mg; Potatoes 384mg, pumpernickel 192mg
Magnesium: Jackfruit 37mg; potatoes 22mg; Pumpernickel 54mg
Calcium: Jackfruit 27mg; potatoes 7mg; Pumpernickel 24mg
Protein: jackfruit 1.1g; potatoes 2g; Pumpernickel 4.84g
Fiber: jackfruit 4.15g; potatoes 1.56g; Pumpernickel 8.83g
While jackfruit’s reputation as a super-healthy meat substitute isn’t false, it’s also a bit blatant. As with avocados, the following therefore applies: only those who really use it to replace meat are actually better off ecologically. If you only put it on your plate for trend reasons or for alleged superfood nutritional values, you will find more ecological alternatives. (With this and other nutritional information, it should be remembered that the degree of ripeness, preparation methods, etc. also have an influence on the nutrients contained.)

Jackfruit instead of soy?

So far, the most popular meat substitute products have been protein-rich specialties made from tofu or seitan. The consistency of seitan is also somewhat similar to that of meat, but it is not suitable for people who suffer from gluten intolerance (celiac disease) or who want to avoid gluten.

Soy itself is a higher quality source of protein than meat, but not everyone likes it, has a different texture than meat and, depending on its origin, has been criticized for contributing to the deforestation of tropical forests or for being made from genetically modified soybeans.

The jackfruit’s path to success seems almost pre-programmed: it is gluten-free, has nothing to do with genetic engineering, offers an extremely meat-like mouthfeel and contains little fat. Green light for the jackfruit BBQ? Unfortunately, it’s not that simple…

Allergy to jackfruit

It’s not well-documented yet, but there is a risk of immediate allergic reactions with jackfruit. So if you are allergic anyway, you should definitely start small. Cross allergies are possible, for example, in allergies to nuts and birch pollen.

Transport routes worsen the ecological balance of the jackfruit

Those who do without meat or animal products often do so for ecological reasons. Not only the love of animals is decisive, but also the knowledge of the catastrophic ecological balance of animal-based foods is leading more and more consumers to eat vegetarian or vegan.

And that’s exactly the catch with the new meat substitute: Because the jackfruit only thrives in the tropics (especially India and Bangladesh), it already has a significant carbon footprint when it comes to our stores. Irrespective of whether it is shrink-wrapped, preserved in cans or transported and sold deep-frozen: the fruity meat alternative has already used up a lot of fossil fuels before it is eaten.

We do not yet have any publicly available data on the precise CO2 emissions from jackfruit. Nevertheless, one should at least question the jackfruit from an ecological point of view. The life cycle assessment of regional, seasonal vegetables is probably better when consumed daily.

Because jackfruit is just about to become the new star among vegans and vegetarians, there are only a few farms that cultivate the fruit according to the guidelines of organic cultivation (see above: Buy jackfruit: preferably organic). On the positive side, jackfruit is typically grown in mixed cultures.

Keep Reading
By
Food

Instant Coffee: How Healthy and Sustainable is The Coffee Substitute?

Instant coffee is probably the most convenient way to prepare coffee. But what distinguishes it from conventional coffee? We clarify how the coffee substitute performs in terms of sustainability and health.

Although instant coffee remains the second choice for most people, it has long been more than just a substitute product in times of crisis.

The powder was invented in New Zealand in 1890 and became a bestseller in the post-war period, especially as a Nestlé product. As a look at the supermarket shelves shows, the product has survived to this day. Connoisseurs will probably be less likely to use the cheap alternative, because aromas and caffeine are lost while the coffee dries. But its price and the simple preparation convince many.

How is instant coffee made?

Instant coffee is nothing more than dried coffee extract. Coffee is extracted from ground beans and dried so that it can be stored longer. According to the European Purity Law, only roasted coffee beans and water may be used as extraction agents during production. Instant coffee does not contain any additives – it only differs in the production process.

How the coffee extract is obtained:
After being roasted at around 200 – 230°C, the coffee beans are first ground. The degree of grinding of the beans is around two millimeters and is therefore significantly coarser than conventional coffee powder.
This ground coffee then goes into an extraction system in which water temperatures of up to 200°C prevail. High pressure is required to prevent water from evaporating at this temperature. The soluble components of the ground coffee are now extracted in the system – the “thin juice” remains. This process takes place in so-called percolators.
In the evaporation plant, water is extracted from the coffee extract and the “thick juice” is produced.
In the last step, the coffee extract is dried, whereby there are two different methods:
1. Spray drying: The coffee extract is atomized into fine droplets in the upper part of a spray tower. Hot, dry air is blown in from below, which causes the water in the extract to evaporate. What remains is the spray-dried instant powder. This very fine powder is often further processed by agglomeration into the typically coarse instant powder. In this process, the powder is moistened to make it stick together.

2. Freeze drying: Although this type of drying is gentler and flavors are better preserved, it is also more complex and expensive. The extract is foamed with air or CO2 and cooled down to around -5°C. In terms of its consistency, it is similar to soft ice cream. It is then deep-frozen at -50°C, ground and sieved. The water is converted in a vacuum dryer – it goes directly from the solid to the gaseous state. Instant coffee powder remains.

How healthy is instant coffee?

Overall, from a health point of view, instant coffee hardly differs from coffee from the machine. However, instant coffee contains a little less caffeine because it has been processed so laboriously. But it is also made from coffee beans – the ingredients and calorie content are therefore largely the same. Additives are not permitted under the European Purity Law. However, you should be careful with instant powder for cappuccino or other coffee drinks, as these often contain added sugar.

Some substances are present in instant coffee in a more concentrated form: The acrylamide content is slightly higher in instant coffee due to the processing methods used – the substance is suspected of being carcinogenic. While roasted coffee contains around 180 micrograms per kilogram, according to a study by the NCBI, it is 360 micrograms in soluble coffee powder. But: This difference is put into perspective – for a cup of instant coffee you need significantly less coffee powder than for conventional coffee.

A slight downside with instant coffee is the lower amount of antioxidants. For example, the healthy substance quinine is lost through extraction processes and drying – it helps against cramps and high blood sugar. Instant coffee also contains less magnesium than other types of coffee.

How sustainable is instant coffee?

Advantages:

Only a little powder needed: The extraction process through which the instant powder is obtained is extremely productive. That means the powder is very concentrated and you need less coffee powder for one cup than with conventional coffee.
Energy-saving thanks to simple preparation: Only a cup, a spoon and hot water are required for preparation. Boiling water in a kettle uses significantly less energy than operating a coffee machine.
Less waste: Only the packaging of the coffee powder has to be disposed of. Because filters, pads or capsules are not required for the preparation.

Disadvantages:

Complex production: Extracting and drying the coffee powder consumes a lot of energy.
Origin of the beans less traceable: If you buy whole coffee beans, you make a conscious decision about which type of coffee you buy. With instant coffee, it’s more difficult to determine where it came from and how it was grown – mostly Arabica beans and the slightly cheaper Robusta are mixed, the beans often come from different coffee farmers. That’s why you should pay attention to fair trade and organic seals here.

Keep Reading
By
Food

“Oat Milk”: Nutritious Milk Substitute or Calorie Bomb Without Calcium?

Vegan, lactose-free, more nutritious than soy and rice milk: at first glance, “oat milk” seems to be the best milk substitute. But how healthy is an oat drink really?

The times when oats were only for horses and only landed on our plates as porridge or oat flakes in muesli are long gone. The nutrient-rich power grain is becoming more and more popular, as it contains significantly more minerals and fats than wheat or rye, for example.

Thanks to the high-fat grains, oats can also be processed into a tasty milk alternative for people with lactose intolerance, milk protein intolerance or vegan diets. The nutritious oat milk scores with a number of advantages over soy or rice milk and has become increasingly established in recent years.

“Oat milk” – what is that anyway?

Strictly speaking, according to EU legislation, the term “oat milk” should not be used at all, as the term “milk” is reserved for animal milk from cows, sheep, goats or horses. The milk substitute is therefore commercially available under fancy names, as an oat drink or oat drink. In this article we use the term as it is used by the normal consumer.

Oat milk is basically just made from oatmeal and water. The flakes are soaked in water and mashed. After a short fermentation phase, the oatmeal is filtered – the resulting liquid is the oat milk. During industrial processing, additives such as calcium or stabilizers are then added and the product is preserved by ultra-high heating.

What are the nutritional values ​​of oat milk?

Oats are a real power grain that contains many essential amino acids, minerals such as potassium or magnesium and fiber. However, many of these substances are lost during processing. Oat milk therefore no longer has a particularly high nutrient content, but it does impress with the beta-glucans, a special type of sugar that helps regulate digestion.

How healthy is the oat drink?

Oat milk contains no lactose, no milk protein and no components of soy, but a relatively large amount of fiber, which makes you comparatively full. For anyone who suffers from an intolerance or even allergy to one of these substances, oat milk is a good milk substitute that is not unhealthy. In addition, the grain milk is free of cholesterol and thus helps to lower the cholesterol level.

However, the grain milk made from oats contains gluten – the oat drink is therefore not suitable for celiac disease patients or people who want or need to eat gluten-free. Pure oat milk without additives is usually well tolerated by babies and toddlers and can even help to regulate digestion.

Since the oat drink does not contain any calcium, however, it makes no sense to exclusively feed it, especially for growing children. In addition, industrially produced oat milk often contains a lot of sugar, emulsifiers and other additives that quickly make the milk substitute unhealthy.

Recipe: Homemade oat drink

If you want to be sure that the oat milk does not contain any unnecessary additives, you can make it yourself quickly and easily. You only need:
80 g organic oat flakes (fine)
1 liter of water
and 1 pinch of salt
And this is how easy it is:
Boil water, let the flakes swell in it, then puree.
The oatmeal is then filtered through cotton cloth, allowing the oat milk to drip into a bowl, leaving the solids in the cloth.
Wring out the cotton cloth well so that no liquid is lost.
The finished oat milk can be stored in sealed containers in the refrigerator for about three days.

Oat drinks: milk substitute with calories

At only around two percent, oat milk contains significantly less fat than whole cow’s milk. But the milk substitute made from cereals is still a real source of energy: The starch contained in the grains is also retained in the oat drink, which – depending on the product – accounts for 40 to 60 kilocalories per 100 milliliters.

The heating and fermentation process also breaks down the slowly digestible starch of the oats into easily digestible sugars, making the grain milk a real calorie trap. For comparison: 100 ml of cola contains 42 kcal – so oat milk is just as unsuitable as a thirst quencher as the sweet soft drink. However, whole milk has even more calories: around 65 kcal per 100 ml.

Keep Reading
By
Food

Grain Milk: The Milk Substitute Made From Whole Meal and Grain

Grain milk is becoming increasingly popular. You can make them yourself or buy them ready-made, made from oats, spelt, rye and other grains. Here we present an overview of the most important types of grain milk.

Grain milk is becoming increasingly popular as an alternative to cow’s milk. It is lactose-free and therefore suitable for allergy sufferers. It contains less fat than cow’s milk and, unless artificially sweetened, is also lower in calories than whole milk.

Grain drinks, as grain milk products are called in retail, can be easily made in the kitchen at home and are then not only cheaper than cow’s milk, but also have a good ecological balance if regional grain is used.

What is grain milk anyway?

Roughly speaking, grain drinks consist of water and various types of grain, while industrially produced milk substitutes usually contain sweeteners in the form of agave syrup, dates or vanilla.

Grain milk fans swear by the sweet to nutty taste that comes from the grain starch. They use their favorite drink for everything that would otherwise be made with regular cow’s milk. Whether in coffee or muesli, for desserts, cakes or sauces, grain milk can be used in many ways.

How healthy are grain drinks?

We can answer the question of whether grain drinks are healthy with a resounding “yes”.

For people who are allergic to cow’s milk or have a lactose intolerance, grain milk is of course the better alternative.
Caution is advised in the case of gluten intolerance, because the gluten protein is often also found in milk alternatives made from spelt, wheat, rye and co.
When it comes to protein and calcium content, grain milk also performs poorly compared to normal milk.
Due to the manufacturing process (every grain drink is filtered before bottling), the minerals present in the whole grain are usually lost.
In summary, one can say that cereal milk is an interesting alternative, especially for those who want to eat vegan or who want or have to do without cow’s milk for reasons.

Make your own grain milk

Of course, you can also make any form of grain drink yourself. Because the “production” is basically the same for every type of grain, you can find a general recipe for homemade grain milk here.

You need:
80g cereal flakes, grains or flour. You have to crush whole grains and soak them overnight or let them germinate before you process them
1l water
blender or blender
sweeteners such as agave syrup, dates or honey; alternatively some salt
Put flour, flakes or grist in a saucepan and bring to the boil with about 0.5l of water and simmer briefly. Remove from the heat, add the remaining water and add any sweeteners. Then mix the mixture well again with either the blender or the immersion blender and chop.

As a final step, filter your grain milk through a cotton cloth or nut milk bag into a suitable container to remove the solids. Squeeze the cloth or bag well! The cereal milk can be stored in the refrigerator for 3-6 days.

Keep Reading
By
Food

Birch Sugar: Interesting Facts About The Sugar Substitute Xylitol

Birch sugar (xylitol) is a sweetener that is considered a healthy sugar substitute. We explain what you need to know about the sugar substitute.

Because high sugar consumption can be unhealthy, many people are looking for alternative sweeteners. In addition to sweeteners such as aspartame, you will find sugar substitutes in many sugar-free products. These include birch sugar (xylitol or xylitol). It is chemically related to sugar and is a natural intermediate product of glucose metabolism in the body. Birch sugar is one of the sugar alcohols, the so-called polyols. Despite its structural similarity to sugar, xylitol has different properties. You will learn more about this in the following sections.

Birch sugar: How xylitol is made

Not only we humans produce xylitol in our body – birch sugar or precursors thereof also occur naturally in many plants, not only in birch bark. Some types of fruit and vegetables, such as strawberries, also contain birch sugar.

On an industrial scale, pure xylitol is usually obtained in a complex process from wood or organic waste such as corn cobs or sugar cane fibers:
These vegetable raw materials contain xylans, which are usually extracted at high temperatures using sulfuric acid or caustic soda. This produces xylose, also known as wood sugar (because it is found in many types of wood).
Xylitol is produced from xylose under high pressure and with the use of a catalyst.

Birch sugar: calorie content and uses

Externally, birch sugar does not differ from white sugar. In principle, you can use it in all recipes as a one-to-one sugar substitute – it has the same sweetening power and otherwise behaves very similarly. However, xylitol is less soluble in cold water than sugar. It also has a cooling effect in the mouth and enhances mint and menthol flavors.

While household sugar has 400 kilocalories per 100 grams, xylitol only has 240 kilocalories.

According to the consumer protection initiative, there is no maximum limit for birch sugar in food – you can find it (sometimes under its E number E967) in various products such as:
sugar-free or reduced-sugar sweets and baked goods
Mustard
sauces
sugar free chewing gum
dietary supplements

Undesirable side effects of birch sugar

Products containing more than ten percent birch sugar must be labeled “Excessive consumption may have a laxative effect”. Like other sugar alcohols (e.g. sorbitol or erythritol), large amounts of xylitol can cause flatulence, abdominal pain and diarrhea. A single dose of up to 20 grams and a daily dose of up to 70 grams is well tolerated by most people. However, there is one exception: People who are sensitive to so-called FODMAPs usually do not tolerate xylitol very well, even in small amounts – because polyols are FODMAPs.

Otherwise, the European Food Safety Authority (EFSA) classifies birch sugar as harmless to health.

Caution: Xylitol is highly toxic for dogs, rabbits and some other animals because the substance causes extreme insulin releases in them.

Conclusion: birch sugar in moderation and preferably organic

As part of a balanced diet, there is nothing wrong with using birch sugar in moderation as a sugar substitute. You can get xylitol from organically grown raw materials both online (for example at **Amazon) and in organic shops. So you can be sure that these are free of genetic engineering.

Keep Reading
By
Food

Maltitol (E965): What You Need to Know About The Sugar Substitute

Maltitol is a sugar substitute that is processed in many industrial foods. Find out more about maltitol and its special features here.

Maltitol: difference to sweeteners

The group of sweeteners is one of the most widespread sugar alternatives. These include both artificial and natural sweeteners such as aspartame, acesulfame-K, saccharin, erythritol, sucralose or stevia. Far less well known is the group of sugar substitutes, which include maltitol, xylitol and sorbitol, for example.

The chemical structure of sugar substitutes is similar to that of standard household sugar. That’s why they taste similar: Maltitol, for example, can bind to the sweet receptors on the tongue – just like table sugar.

However, since maltitol has a slightly different structure to table sugar, it does not bind quite as well to the taste receptors. Its sweetening power is around 90 percent of that of conventional table sugar. The sweetening power describes the sweetness of a substance as perceived by test persons compared to table sugar. As a reference, household sugar therefore has a sweetening power of 100 percent. For example, to sweeten a coffee, you need to add 11.1 percent more maltitol than regular sugar to achieve the same sweetening effect.

This is the key difference between sugar substitutes such as maltitol and sweeteners. The sweetener aspartame, for example, has 180 times the sweetening power of sugar, while stevia is 300 times sweeter than the original. Only a small amount of sweeteners is therefore required to achieve the desired sweetness.

How can maltitol be used and in which foods is it found?

Although maltitol is not quite as sweet as table sugar, it has only half as many calories. It is mainly used as a sugar substitute for diabetics because, unlike table sugar, it does not contain glucose.

Maltitol is made on the basis of maltose (or malt sugar). Maltose does not increase insulin levels in our body, so diabetics can consume maltitol without any problems. Typical products in which maltitol is used as a sweetener include sugar-free biscuits and chewing gum.

Maltitol has a high water-binding capacity, which enables industry to use maltitol as a preservative. The addition of maltitol protects baked goods from drying out. It is therefore increasingly found in breads and pastries. In addition, maltitol binds sauces and, as an emulsifier, prevents fat droplets from settling from the aqueous phase. Malite is therefore often included in instant soups, powdered sauces and sauce thickeners.

If a food manufacturer adds maltitol to his product, he must identify it with the number E965 in the list of ingredients.

Why you shouldn’t consume large amounts of maltitol

Maltitol is considered a food additive that is harmless to health. However, you should not consume large amounts of malitite, as this can lead to undesirable side effects.

Maltitol can have a laxative effect and cause diarrhea in high doses. This was the experience of American consumers, for example, who tested the sugar-free gummy bears newly introduced by Haribo. After increased complaints about diarrhea, flatulence and stomach pains, Haribo took the product off the market again. Special care should be taken with confectionery sweetened with maltitol, as these very often contain large amounts of maltitol. In Germany, products that contain more than ten percent maltitol must carry the warning “excessive consumption can have a laxative effect”.

To rule out such undesirable side effects from the outset, you can avoid foods with maltitol. Maltitol is found almost exclusively in processed foods. Eating a balanced diet with fresh, local and unprocessed foods makes it easy to eat maltitol-free. Such a diet is also more environmentally friendly.

Keep Reading
By