The Purpose of Gums in Commercial Oat Milk
When you buy a carton of oat milk, you'll notice a smooth, consistent texture that doesn't separate easily. This is often the work of food gums. These food additives, also known as hydrocolloids, are used for a few key purposes in plant-based milks.
- Thickening and Creaminess: Gums function as thickening agents, giving the milk a creamy mouthfeel that mimics dairy milk. Oats are naturally low in fat, so without an additive, oat milk can be quite thin and watery.
- Stabilizing and Preventing Separation: Oat solids can naturally settle to the bottom of the carton. Gums act as stabilizers, keeping the components evenly distributed and preventing this unsightly separation, ensuring a uniform product.
- Extending Shelf Life: By preventing ingredient separation and maintaining a stable consistency, gums help extend the shelf life of the product.
Common Gums Found in Oat Milk
If you read the ingredients list of different oat milk brands, you are likely to encounter one or more of these common gums and stabilizers.
Gellan Gum
Produced by the fermentation of bacteria, gellan gum is a water-soluble fiber frequently used in plant-based milks as a gelling agent, thickener, and stabilizer. It helps suspend fortified nutrients like calcium, preventing them from settling at the bottom. While generally recognized as safe, some sensitive individuals may experience mild gastrointestinal effects.
Xanthan Gum
Like gellan gum, xanthan gum is a polysaccharide derived from bacterial fermentation. It is an effective thickener and stabilizer. However, some people report digestive discomfort such as gas or bloating from its consumption.
Locust Bean Gum
Extracted from the seeds of the carob tree, locust bean gum is another common stabilizer. It helps thicken and stabilize the emulsion, and is generally well-tolerated. Higher doses may lead to minor gastrointestinal effects in some people.
Guar Gum
Derived from guar beans, guar gum is a common thickener that, when consumed in large amounts, has been linked to side effects like abdominal cramps, bloating, and diarrhea. Historically, very high doses were linked to small intestinal obstruction.
Carrageenan
This controversial additive is extracted from red seaweed and is used for its emulsifying and thickening properties. Some animal studies have linked it to gastrointestinal inflammation and ulcers, though regulatory bodies like the FDA affirm its safety. Due to the controversy, many brands have moved away from using it.
Potential Health Implications of Added Gums
For the majority of people, the small quantities of gums in commercial oat milk are not a cause for concern. However, those with sensitive digestion or existing gut health issues may be more susceptible to side effects. The non-digestible nature of these fibers can lead to fermentation in the gut, causing gas and bloating for some individuals. For a deeper dive into common food additives, you can refer to resources like this Cleveland Clinic article.
Finding Gum-Free Oat Milk and Making Your Own
For consumers who wish to avoid gums, there are two primary options: selecting a gum-free brand or preparing homemade oat milk.
Choosing Gum-Free Commercial Brands
With growing consumer demand for clean labels, many brands now offer oat milk products without added gums. These brands typically rely on a higher oat concentration or other techniques to achieve their desired texture. Examples include Elmhurst Milked Oats, Minor Figures Barista Oat Milk, and Oatbedient. Remember to always check the ingredient label, as formulations can change.
Making Your Own Oat Milk
Creating your own oat milk is a simple process and offers complete control over the ingredients. The downside is a shorter shelf life and potentially a thinner consistency than commercial varieties. The key to avoiding the 'slimy' texture common with homemade oat milk is to use cold water, avoid over-blending, and not over-squeeze the oats when straining. Adding a healthy fat, like a small amount of cashews or sunflower oil, can help increase creaminess.
Commercial vs. Homemade Oat Milk: A Comparison
| Feature | Commercial Oat Milk (with gums) | Homemade Oat Milk (without gums) |
|---|---|---|
| Consistency | Creamier, thicker, more stable | Thinner, can separate, less uniform |
| Ingredients | Often includes gums, oils, sweeteners, and fortifying nutrients | Just oats, water, and optional natural flavorings/fat |
| Additives | Contains various additives for shelf life, texture, and fortification | Additive-free |
| Nutritional Profile | Often fortified with vitamins/minerals like calcium and Vitamin B12 | Lacks fortification unless manually added |
| Control | No control over ingredients and additives | Full control over all ingredients |
| Storage | Longer shelf life (several months unopened) | Shorter shelf life (few days refrigerated) |
Making an Informed Choice
Deciding whether to consume oat milk with or without added gums comes down to your personal preferences and dietary needs. If you prioritize convenience, a long shelf life, and a creamy texture, commercial oat milk with stabilizers may be a good fit. If you are sensitive to additives, have digestive issues, or prefer a minimalist ingredient list, opting for a gum-free brand or making your own is the best approach. By reading labels and understanding the function of these additives, you can make a choice that aligns with your health and nutritional goals.
Conclusion
In summary, the answer to "does oat milk have gum in it" is yes, many commercial varieties do. Gums serve a functional purpose in creating a smooth, stable, and creamy product. While generally considered safe, some individuals may prefer to avoid them due to potential digestive sensitivities. Fortunately, the market now provides plenty of options, from transparently-labeled brands to the simple DIY route, empowering consumers to choose the right kind of oat milk for their unique needs.
