If you're on a diet and craving a latte... add 'this' to lower the calories.

I'm on a diet, but there are times when I want to drink a cafe latte. At those times, I can enjoy it without guilt by using oat milk instead of regular milk.

Plant-based milks like oat milk are a good choice for people who cannot consume dairy due to ▲milk allergy ▲lactose intolerance ▲hypercholesterolemia. They are rich in minerals such as vitamins, magnesium, and potassium, and do not contain lactose, so people with lactose intolerance can consume them without vomiting or diarrhea. They are also low in calories, making them suitable for those on a diet. If one carton of milk (200mL) has 130kcal, then one carton of almond milk (190mL) has 45kcal, oat milk (190mL) has 75kcal, and coconut milk (190mL) has 85kcal, which are relatively low in calories.

However, plant-based milks contain less calcium than animal-based milk. One pack of milk (200mL) provides 200mg of calcium. This amount meets about 30% of the recommended daily calcium intake of 700mg. However, the calcium in coconut milk accounts for only 4% of the daily recommended intake. Almond and oat milks also tend to have lower calcium content compared to regular milk due to their raw material characteristics. Since calcium is an essential nutrient for building bones and teeth, growing children may benefit more from regular milk rather than plant-based milks.

The protein content of plant-based milk is also lower than that of animal-based milk. One carton of milk contains about 6 grams of protein. However, one carton of almond milk contains about 1 gram, and one carton of oat milk contains about 2 grams. Coconut milk does not contain any. Therefore, if you drink plant-based milk instead of dairy milk, it is advisable to supplement the lacking calcium and protein with other foods. Calcium is abundant in spinach, pineapple, oily fish, soybeans, tofu, kelp, anchovies, and dried shrimp. Protein can be obtained from eggs, tofu, chicken breast, soybeans, pistachios, pumpkin seeds, almonds, and salmon.

Meanwhile, people with sensitive intestines should be cautious when drinking oat milk. The abundant fiber in oats is broken down in the intestines, producing hydrogen, methane, and carbon dioxide. This can cause bloating or abdominal pain. If you are about to exercise, it is better to avoid consumption as it may put additional strain on the stomach.