內容目錄
近期在社群上又開始瘋傳星巴克燕麥奶拿鐵,先前小編分享過吃燕麥的十大好處,原本看似平淡無味、了無新意的燕麥,竟可以搖身一變,成了時尚飲品,甚至也是解救素食主義及患有乳糖不耐症的朋友。不過,超商也有台灣既有的燕麥奶大品牌,像是桂格、愛之味等等,那為什麼最近突然又竄紅呢?難道國外的月亮真的比較圓嗎?讓我們來直擊燕麥奶的各種秘密!
燕麥奶的成分及營養素是什麼?
其實,所謂的「燕麥奶」(oat milk) 分為兩派:
燕麥飲(愛之味、桂格、統一)
像是我們熟知的愛之味、桂格、統一等大品牌出的皆屬於「燕麥飲」的範疇,燕麥飲大多口感較為濃郁、且帶有燕麥顆粒,部分含有乳化劑成分者,純素食者無法飲用;本身較適合直接飲用,不適合搭配其他飲品。
品牌 |
愛之味 |
桂格 |
統一 |
|||||
產品 |
五穀奶 |
紅豆燕麥 |
純濃燕麥 |
顆粒喝的燕麥 |
100%喝的燕麥 |
燕麥堅果王 |
牛奶燕麥 |
陽光高纖燕麥穀奶 |
成分 |
水、燕麥、五穀胚芽米粉、異麥芽寡糖、豆奶粉、乳化劑、乾酪素鈉、香料、黏著劑、抗氧化劑、大豆抽出物 |
水、燕麥、糖、紅豆、微結晶纖維素、異麥芽果糖、乳化劑、乾酪素鈉、香料、黏著劑、抗氧化劑 |
水、燕麥 |
水、燕麥、結蘭膠、甜味劑 |
水、燕麥、結蘭膠 |
水、燕麥、結蘭膠、綜合堅果粉、香料 |
水、燕麥、結蘭膠、糖 |
水、燕麥粉、結蘭膠、燕麥片、非基因改造黃豆、菊苣纖維、麥芽精粉、香料、酵素製劑 |
燕麥奶(Oatly、Califia Farms、Pureharvest)
像是近期很夯的 Oatly、Califia 等國外品牌出的皆屬「燕麥奶」的範疇,燕麥奶的成分中不含牛奶、無乳糖,是素食及乳糖不耐者的健康新選擇;且許多燕麥奶皆無另外添加糖,無論是直接飲用、或是變成燕麥奶拿鐵都很適合。
品牌 |
Oatly |
Califia Farms |
Pureharvest |
||
產品 |
咖啡拉花燕麥奶 |
原味燕麥奶 |
巧克力燕麥奶 |
無糖燕麥奶 – 咖啡師配方 |
原味燕麥奶 |
成分 |
水、燕麥、油菜籽油、碳酸鈣、磷酸氫二鉀、食鹽、維生素(維生素D2、維生素B12、維生素B2) |
水、燕麥、油菜籽油、碳酸鈣、磷酸鈣、食鹽、維生素(維生素D2、維生素B12、維生素B2) |
水、燕麥、蔗糖、可可粉、油菜籽油、碳酸鈣、磷酸鈣、食鹽、香料(香料、蔗糖)、維生素(維生素D2、維生素B12、維生素B2) |
水、燕麥、油菜籽油、碳酸鈣、磷酸氫二鉀、磷酸鈣、海鹽 |
過濾水、燕麥、葵花籽油、海鹽 |
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燕麥奶的種類:竟然也可以泡咖啡?
目前市售的燕麥奶,大致可分為以下幾個種類:
- 一般配方/無糖版
質地較稀,有濃郁的燕麥香氣,適合純飲或搭配麥片食用。 - 咖啡師配方版
質地較為濃郁,像優酪乳的濃稠度,較一般配方的適合打成奶泡,因此適合作為牛奶的替代品,搖身一變成為一杯香醇濃郁的燕麥奶拿鐵。 - 調味版
像是著名的 Oatly 就有販售巧克力口味的燕麥奶,是大人小孩早餐或下午茶適合搭配小點心的口味。
燕麥奶的好處有哪些?
介紹完燕麥奶的種類,讓小編來分析一下燕麥奶的好處是什麼吧~此處分析的是真正可純飲的燕麥奶唷!
- 無乳糖
誠如上面所說,燕麥奶的原料是燕麥,因此不含有乳糖,對於牛奶過敏、或是有乳糖不耐症的患者是一大福音。 - 營養豐富
燕麥奶大多富含膳食纖維、維生素及礦物質,能夠消除大家對於吃素就無法補足所需營養的迷思,且豐富的膳食纖維能夠讓人較有飽足感。 - 熱量、脂肪較低
相較於牛奶,燕麥奶因為成分是植物,所以脂肪含量較低,且加工之後會讓燕麥當中的 β 聚葡萄糖更好吸收,在通過人體腸道的時候能帶走身體多餘的膽固醇,因此較無讓膽固醇過高之隱憂。 - 對於環境更友善
種植植物比起養動物,所需的水及其他物資相對較低,對於環境更為友善。
燕麥奶有缺點嗎?挑選時也有這些事情要注意
許多人對於素食主義者 (vegan/vegetarian) 最常提出的疑問就是「這些素食商品真的有比較好嗎?」、「真的可以取代動物性的商品嗎?會不會比較不好?」;而對於燕麥奶可以取代牛奶這件事也多保持著問號,像是「鈣質有比較多嗎?」、「真的熱量更低、更營養嗎?」等等,那我們來看一下好處多多的燕麥奶可能需要注意什麼事情吧!
- 檢視燕麥奶成分:是否有過多的糖及添加物
像是部分的燕麥飲可能就會為了口感較好添加了其他的成分及糖,使整體喝起來濃郁滑順;而部分燕麥奶也要注意含糖及無糖的成分差異。 - 對麩質過敏者不適合
若是對麩質過敏者,飲用燕麥奶可能會引發腹脹、腹瀉等症狀,但也有部分強調其「無麩質」的特性,也因此需睜大眼睛、仔細挑選。 - 熱量控制仍須注意
燕麥奶雖然熱量相對於牛奶較低,但因為其原料「燕麥」仍是來自於碳水化合物,也因此還是需要搭配每日的碳水化合物攝取比例來飲用適量的燕麥奶。
燕麥奶如何動手做?

燕麥奶所需材料
- 燕麥片(若非使用即食麥片需靜置一個晚上)
- 水
- 濾網
自製燕麥奶作法
Tips- 燕麥片:水的比例大致為 1:4,其中熱水與冷水的比例大致為 1:3
- 準備一個有刻度的杯子,並將大燕麥片放入。
- 加入適量熱水,並靜置 3 – 5 分鐘。
- 將泡軟的燕麥片加入適量冷水,放入果汁機攪拌,直到到看不到顆粒後即可停止。
- 使用濾網將多餘的殘渣濾乾淨,即可得到香醇的燕麥奶一杯。
Tips- 剩餘的燕麥殘渣可以製成餅乾,或搭配優格食用。
推薦的燕麥奶哪裡買?
聽完作法覺得很麻煩嗎?而且自己做的相對於市售經過處理的,營養成分不一定較高、質地可能也較稀,較適合單飲,不適合做成燕麥奶拿鐵。
因此,許多人還是會到量販通路購買,常見及熱門的品牌如 Oatly、Califia,UrMart 上還有更多的品牌選擇,像是 ALPRO、Pureharvest 等等,都可以到輕纖吃素食的植物奶專區選購!那我們就下次見囉~
編輯|Cindy
核稿編輯|Renee

用燕麥片開啟美好的一天!在《早餐吃麥片》選購我們為您精挑細選的品味早點,各式燕麥片、健康天然無負擔零嘴,並提供給您麥片營養成分、麥片食譜、麥片熱量等各類麥片好處與知識,讓晨起不再是匆忙地囫圇吞棗,而是更優雅的生活風格..
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