Of all the plant-based milk alternatives, oat milk might just be the darling of dairy-free options. In 2022, this non-dairy milk saw the biggest increase in sales compared to its vegan competitors, with a 50% increase, accounting for $527.44 million in sales that year, according to a report Report from VegNewsAnd the hype makes sense: Its creamy, naturally sweet texture and flavor rival that of real milk, and it’s great for those avoiding dairy. But as health-conscious people continue to pour this oat beverage into their iced lattes and bowls of cereal, we can’t help but wonder if oat milk is actually healthy.
We spoke with two registered dietitians and dug into the research to list all the effects of drinking oat milk. Read on if your fridge is still stocked with oat milk, and don’t miss The 9 Healthiest Oat Milks, According to Dietitians.
Nutritional Values of Oat Milk
When it comes to this plant-based milk, the nutrition information can be just as varied as the multitude of brands you see stocked on store shelves. “Since the different types of oat milk vary so much from brand to brand, it’s really important to evaluate the label,” says Courtney Pelitera, MSc, RD, CNSCdietician specializing in sports nutrition.
Overall, you’ll want to look for oat milk that’s fortified with vitamins A and D and calcium and has no added sugars. For example, we like Chobani Original Unsweetened Oat Milkwhich contains the following nutrients:
Nutrition (per 1 cup):
Calories: 90
Fat: 5 g (saturated fat: 0.5 g)
Sodium: 50 mg
Crabs: 9 g (Fiber: < 1 g, Sugar: 0 g)
Protein: 1 g
Vitamin A: 10% VQ
Vitamin D: 10% VQ
Calcium: 10% VQ
Chobani Unsweetened Oat Milk contains the following ingredients: Oat Blend (Water, Whole Grain Oats), Canola Oil, Sea Salt, Natural Flavors, Vitamin A Palmitate, Vitamin D2 (Yeast Extract), Calcium Carbonate, Gellan Gum, Dipotassium Phosphate.
Effects of drinking oat milk
You can consume more carbohydrates.
The carb content of oat milk can vary widely from brand to brand. Most flavored varieties have about 15 to 20 grams of carbs per 8-ounce glass, Pelitera says. Unflavored varieties can have about 10 to 20 grams.
For comparison, let’s look at the carbohydrate content of 230 ml servings of other types of milk:
If you’re on a low-carb diet or living with diabetes, oat milk’s higher carb content may not make it the best alternative for you. But if you want to keep this type of milk in your fridge, opt for unsweetened and unflavored varieties to keep the carb content low.
You will get fiber.
Some, but not all, brands of oat milk contain fiber. And that’s a good thing, because cow’s milk and most other plant-based milk alternatives aren’t a source of fiber, a nutrient most of us don’t get enough of on a daily basis.
“The fiber in oat milk is called beta-glucan, which puts it in a category of its own compared to other plant-based milks,” explains Lena Bakovic, M.Sc., RD, CNSCdietitian specializing in chronic diseases and weight management.
Beta-glucan is a soluble fiber, meaning it dissolves in water and helps lower cholesterol and blood sugar levels. It also has the unique ability to increase the viscosity of foods, which is why oat milk tends to be thicker and can therefore help you feel fuller for longer, according to a 2023 study published in the journal Food Chemistry: X.
You won’t get much protein from oat milk.
Unlike cow’s milk or soy milk, oat milk doesn’t contain much protein. “It’s low in protein compared to other plant-based milks, containing between 3 and 4 grams of protein in a one-cup serving,” Bakovic says, adding that “cow’s milk, by comparison, is relatively high in protein and can contain up to 12 grams of protein in a cup.”
Protein is an important macronutrient for many reasons: it helps maintain lean muscle mass, reduces hunger, and promotes cellular repair. “If a person’s overall diet is low in protein, regular consumption of oat milk may not be very beneficial,” Bakovic says.
This may not be suitable for people with celiac disease or nut allergies.
Although oats are a naturally gluten-free grain, many oat products, including oat milk, may actually contain gluten due to the way they are processed.
If you have celiac disease or gluten sensitivity, always make sure the oat milk you buy is certified gluten-free, Pelitera says. The Certified Gluten-Free label ensures that the product has not been contaminated with gluten-containing ingredients.
“And remember that oat milk may be processed in a facility that also processes other types of milk, like nut milk,” Pelitera warns. So if you have a nut allergy, check the milk label to make sure it wasn’t processed in a facility that processes nuts.
Oat milk is good for people who avoid dairy.
Oat milk is essentially made by mixing oats and water and then straining out the pulp. This means it’s naturally dairy-free and is usually vegan as well. For people who avoid dairy, such as those with lactose intolerance or a dairy allergy, oat milk can be a great alternative to cow’s milk.
About 70% of people do not tolerate lactose very well. Because oat milk is naturally lactose-free, people who are sensitive to this type of milk-derived sugar can avoid unpleasant symptoms, such as diarrhea and gas, by opting for this milk alternative, according to the study by Food Chemistry: X.
It can be a source of calcium and vitamins.
Cow’s milk is naturally high in calcium, and most milk in the United States is also fortified with vitamins A and D. To help match cow’s milk’s exceptional nutritional profile, many manufacturers fortify their oat milk with vitamin D and calcium.
“When using oat milk as a replacement for cow’s milk, it’s important to make sure it’s fortified [with these nutrients]— otherwise, oat milk is not a good substitute because the nutritional content is not comparable,” Pelitera says. So before you buy a carton, check the nutrition facts label for levels of vitamin A, vitamin D, and calcium. Specifically, check the ingredient list for tricalcium phosphate and calcium carbonate, as these are common forms of calcium used to fortify oat milk, and their bioavailability is similar to that of calcium in milk, according to the study. Food Chemistry: X.
Pelitera says this non-dairy milk may also contain other nutrients naturally found in oats, such as B vitamins and phosphorus, which are important for cellular function.
Some oat milks can cause a spike in blood sugar.
Oat milk, which is high in carbohydrates and low in protein, can spike your blood sugar, which is especially problematic if you live with diabetes. Flavored varieties like chocolate and vanilla often contain more than 15 grams of added sugar. All that added sugar can spike your blood sugar. Plus, the lack of protein in oat milk doesn’t help matters.
On the other hand, “milk with higher amounts of protein slows digestion and has much less of an effect on blood sugar,” Peltier says. For protein, Pelitera recommends soy milk and cow’s milk, which can have about 8 grams of protein per cup.
Sugary options can contribute to weight gain.
Flavored oat milk can add a little whimsy to your morning latte, but these aren’t cartons you want to keep in your fridge on a regular basis. Sweetened oat milk contains extra calories from added sugar. In some cases, drinking sweetened and flavored varieties regularly can contribute to weight gain over time.
“For a person to gain weight, they have to consume an excess of calories relative to their caloric needs,” Pelitera says. If you add a glass of chocolate oat milk to your day, those extra calories can add up. Plus, many brands don’t contain fiber or protein to fill you up or blunt the blood sugar response.
If weight loss or weight maintenance is your goal and you want to keep oat milk in your diet, limit options with added sugar and opt for the brand with the highest protein and fiber content.
Is Oat Milk Good For You?
If you’re on the fence about whether to keep oat milk in your diet or eliminate it, it all comes down to personal preference, taste, and tolerance.
This milk may be a good option for people who favor plant-based alternatives to cow’s milk, such as those who avoid dairy due to an allergy, intolerance or other reasons, Pelitera says.
It’s also worth noting that oat milk isn’t the best nutritional option because it’s lacking in protein. If your goal is to build and maintain muscle mass or lose weight, you’ll want to prioritize protein in your diet. And if your diet is already low in protein, drinking this milk alternative regularly probably won’t help you much, Bakovic says.
However, if you like the taste of oat milk and prefer to keep some in your pantry, choose a brand that has no added sugars and contains protein and fiber to help keep you full.
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