What is Oatside Oat Milk?
Oatside is a Singaporean brand of oat milk known for its creamy texture and flavor profiles that are well-suited for coffee and tea. The brand offers several products, including the popular Barista Blend, flavored varieties like chocolate and matcha, and even an oat-based ice cream. What sets Oatside apart is its control over the supply chain, which includes roasting Australian-sourced oats to achieve a distinct maltiness. The Barista Blend is made from just a few core ingredients: water, 10% oats, canola oil, acidity regulator, calcium carbonate, and sea salt.
Oatside's Nutritional Profile: A Closer Look
When evaluating if Oatside is a healthy alternative, it's crucial to look at its nutritional composition, which can vary between the original and flavored versions. The Barista Blend, for instance, contains no added sugar, with any sweetness coming from the natural enzymatic process during production. Flavored varieties, however, will contain added sugars, so it's important to check the label.
Key Nutrients in Oatside (Barista Blend per 100ml):
- Energy: 65 kcal
- Protein: 0.6 g
- Fat: 3.2 g (0.3g saturated fat)
- Carbohydrates: 8.1 g (2.8g sugars)
- Calcium: 98 mg
- Potassium: 218 mg
- Fiber: 0.8 g (or higher, sources vary)
The Role of Beta-Glucans
A notable health benefit of oats is their high content of beta-glucans, a type of soluble fiber. Oatside emphasizes that its products contain these beta-glucans, which are beneficial for heart health and can help lower cholesterol. This fiber can also increase feelings of fullness, potentially aiding in weight management. However, some nutrition experts point out that you would likely get more beta-glucans from eating a bowl of oatmeal directly than from oat milk.
Comparison: Oatside vs. Other Milks
To understand Oatside's place in a healthy diet, it's helpful to compare its nutritional content to other popular milk options. Here is a simplified comparison based on general averages, as exact figures can differ by brand and specific product.
| Nutrient (per 100ml) | Oatside Barista Blend | Cow's Milk (Full Fat) | Soy Milk (Unsweetened) | Almond Milk (Unsweetened) |
|---|---|---|---|---|
| Energy | 65 kcal | ~61 kcal | ~33 kcal | ~15 kcal |
| Protein | 0.6 g | ~3.2 g | ~3.3 g | ~0.5 g |
| Fat | 3.2 g | ~3.5 g | ~1.8 g | ~1.1 g |
| Carbohydrates | 8.1 g | ~4.6 g | ~1.6 g | ~0.3 g |
| Sugar | 2.8 g | ~4.6 g | ~0.5 g | ~0 g |
| Fortified Calcium | 98 mg | ~120 mg | Often fortified | Often fortified |
The Pros and Cons of Oatside as a Healthy Choice
Pros:
- Dairy and Lactose-Free: An excellent option for vegans and individuals with lactose intolerance or milk protein allergies.
- Cholesterol-Free and Low Saturated Fat: Naturally free of cholesterol and lower in saturated fat than full-fat dairy milk, supporting heart health.
- Good for Digestion: The soluble fiber, beta-glucan, can aid in digestion and help with feelings of fullness.
- Fortified Nutrients: Oatside and many other oat milk brands fortify their products with essential nutrients like calcium and vitamins D and B12, which are typically found in dairy milk.
- Sustainable: Oat milk production uses significantly less land, water, and generates fewer greenhouse gas emissions compared to dairy milk.
Cons:
- Lower Protein: Oatside has a notably lower protein content than cow's milk and soy milk. Those using it as a primary milk source, particularly children and those with high protein needs, may need to find alternative sources of protein.
- Higher Carbohydrates and Sugars: While the Barista Blend has no added sugar, the original variety's natural sugar content from the oats can be higher than unsweetened alternatives. Flavored versions contain even more sugar. This is a concern for diabetics or those watching carbohydrate intake.
- Added Oil: To achieve its rich and creamy texture, Oatside adds canola oil. While canola oil has some benefits, it does increase the fat content, and excessive intake of processed seed oils is a debated topic in nutrition.
- Possible Gluten Cross-Contamination: Oats are naturally gluten-free, but if processed in facilities handling other grains, there is a risk of cross-contamination. Individuals with celiac disease or severe gluten sensitivity should verify the product's gluten-free certification.
Final Verdict: Is Oatside Healthy?
Whether Oatside is a healthy alternative depends on individual dietary needs and preferences. For those seeking a creamy, flavorful, plant-based, and eco-friendly milk replacement for their coffee or smoothies, Oatside's original Barista Blend is an excellent choice. It provides heart-healthy beta-glucans and is fortified with vitamins and calcium.
However, it is not a direct nutritional replacement for dairy milk, especially regarding protein content. Individuals on low-carb diets or managing blood sugar should be mindful of the carbohydrate content. For those simply wanting a plant-based drink, unsweetened soy milk might offer a better protein profile, while unsweetened almond milk offers a lower-calorie, lower-carb option. For a daily beverage, Oatside is a perfectly fine part of a balanced diet, as long as its nutritional trade-offs are understood within your overall eating plan.
Ultimately, Oatside is a delicious and more sustainable option that offers distinct health advantages over dairy, but it requires mindful consumption and consideration of how its nutrients, or lack thereof, fit into your diet.
