Kim Lutz - The Oat Milk Cookbook: More than 100 Delicious, Dairy-free Vegan Recipes

Not just any baby, but my first baby. When my son, Casey, was just a few months old, it became clear that he had an allergy to cows milk. Because I was breastfeeding, I had to give up dairy to keep him safe. Sixteen years ago, I didnt know very much about plant-based milks. Over the years, though, that has changed considerably. I also have learned why I want to continue to choose plant-based milks over dairy products.

Health Just like my son, many people are allergic to cows milk. In fact, it is one of eight allergens that contribute to 90 percent of all food allergic reactions. People who are allergic to milk, particularly those who might have an anaphylactic reaction, must avoid milk proteinor caseincompletely. Currently, there is no readily available cure for food allergies, so until there is, people who are allergic to dairy need to avoid milk as if their lives depend on it, because they really do. Many nondairy milks are made from tree nuts such as almonds or cashews. Nuts are also a top allergen, so if you are allergic to tree nuts, they are not an option for you, making oat milk an even more attractive option.

Although celiac and gluten intolerance are not allergies, they require those who are affected to completely avoid gluten for their health. People who need to avoid gluten must seek out certified gluten-free oats and oat milk, because even though oats do not contain gluten, oats that are not certified gluten-free are not safe for gluten-free folks due to exposure or cross-contamination in the production process. Cross-contamination can happen anywhere from the field where oats are grown to the facility where they are packaged. If you have celiac or are gluten intolerant, gluten-free-certified oats (which are tested to ensure no cross-contamination or the presence of gluten), might be an option for you. If your doctor gives you the go-ahead to use gluten-free oats, you can easily make your own gluten-free oat milk or purchase gluten-free-certified oat milk. Allergy is not the only health reason why you might choose to avoid dairy.

Lactose intolerance is a digestive condition that causes cramping, discomfort, and even diarrhea when a lactose-intolerant person consumes the sugar in dairy. Although lactose intolerance is not life threatening, it can be extremely distressing. You might also choose to avoid dairy in order to avoid chronic inflammation. My sister, Laura, has struggled with chronic pain for years. Her doctor recommended an anti-inflammatory diet that included giving up dairy, and she has seen remarkable results. She has so much more energy and is in much less pain now.

Oat milk is also packed with nutrition. When you make your own oat milk, you get most of the benefits of whole-grain oats, but because not all of the oat makes it into the oat milk, its hard to determine the exact nutrient makeup of homemade oat milk. Whole oats are a good source of protein, fiber, and many minerals, including iron, magnesium, phosphorous, zinc, copper, manganese, and selenium. Oats are rich in soluble fiber, and this fiber has been shown to decrease LDL, the so-called bad cholesterol. Commercially prepared oat milks contain a well-rounded mix of nutrients, because they are fortified with essential nutrients, including calcium, potassium, iron, and vitamins A and D. Many are also fortified with vitamin B12.

Vegans need to eat foods fortified with B12 or take a B12 supplement, because there isnt enough naturally occurring B12 in a vegan diet. B12 is important because it helps keep nerve and blood cells healthy and helps make DNA. The Environment The environmental impact of animal agriculture is staggering. According to a wide range of experts, including the United Nations and a recent article published in the journal Science (Reducing foods environmental impacts through producers and consumers, 2018, J. Poore and T. Nemecek), reducing or eliminating meat and dairy consumption could have an enormous impact on reducing greenhouse gases and their effect on climate change.

There are numerous reasons for this impact, including reducing the vast amount of land that is devoted to livestock farming and feeding; methane emissions from ruminant animals, like cows; and clear-cutting of forestland for grazing. Drinking and cooking with oat milk instead of dairy is a delicious way to contribute to the environment! Animal Cruelty Recently, there has been a great deal of attention brought to the plight of cows and their calves on large factory dairy farms. Animal abuse can be rampant, as undercover operations have exposed. In dairy farming, cows are repeatedly impregnated so that they keep producing milk, but their calves are taken from them so that the milk they produce can be used for human consumption instead. This cycle of pregnancy and milk production can come with a real cost to the cows involved. They often develop infections such as mastitis that require antibiotic treatment, increasing the exposure of antibiotics to those who drink their milk.