Is Oat Milk Good for Pregnancy?

During pregnancy, it's important to maintain a healthy diet for you and your growing child.

Whether you are new to drinking non-dairy milk or are looking for a different plant-based option during pregnancy, you may wonder if oat milk is a good choice. 

Oat milk is a healthy choice for pregnant women, especially for those looking for a plant-based alternative to dairy milk. Oat milk is the closest in consistency and taste to dairy milk, so it's a healthy choice for most pregnant or breastfeeding people. 

Explore more about oat milk and pregnancy, including the benefits of drinking oat milk during pregnancy, potential downsides, and the best type of oat milk to drink when pregnant. 

Benefits of Drinking Oat Milk During Pregnancy

Drinking oat milk during pregnancy offers several benefits.

First, let's look at dietary recommendations from the American College of Obstetricians and Gynecologists (ACOG) and the Office of Disease Prevention and Health Promotion (ODPHP)for a few key nutritional guidelines during pregnancy. 

According to these organizations, pregnant women should:

• Eat less saturated fats, sugars, and sodium
• Get the following daily nutrients (for women between 19 and 50 years old)
  • Folic acid 600 mcg - prevents spine and brain birth defects
  • Iron 27 mg - helps blood cells get oxygen to your baby
  • Iodine 220 mcg - ensure healthy brain development
  • Calcium 1300 mg - builds strong teeth and bones for your baby
  • Vitamin A 770 mcg - builds healthy skin and develops eyes
  • Vitamin D 600 IU - helps grow your baby's bones and teeth
  • Choline 450 mg - plays a part in developing your baby's spinal cord and brain
  • B Vitamins (1.9 mg B6, 2.6 B12) - Forms red blood cells and the nervous system
  • Vitamin C 85 mg - grows healthy teeth, gums, and bones

Oat milk has several nutrients to help you meet your daily nutrient goals during pregnancy.

Specific nutrient counts depend on the brand and whether it is fortified. 

For example, homemade oat milk likely contains fiber, calcium, potassium, and protein, but it's difficult to know how much of each. 

Many store-bought oat milk brands contain fortified vitamins and nutrients such as Vitamin A, Vitamin B12, Vitamin D, and additional calcium.

However, these brands may also contain added sugars and additives like gums, emulsifiers, and thickeners. 

While this doesn't necessarily mean they are unhealthy during pregnancy, it's good to be aware that these additives can cause bloating, gas, or digestive upset in some people. 

Generally, the healthiest oat milk brands use the fewest ingredients:

• Whole 
• Organic oats 
• Filtered water
• Salt (optional)

These oat milk options don't have as many nutrients, but one serving does provide you with a good amount of four specific nutrients: 

The following benefits are taken from the nutritional profile of Willa's unsweetened oat milk, Thrive Market oat milk, and Elmhurst oat milk. 

Protein

Willa's has 4 g of protein per 8-ounce serving.

Thrive Market contains 3 g of protein, and Elmhurst has 3 g of protein.

Generally, pregnant women should have a minimum of 60 g of protein per day.

A glass or two of oat milk can help you reach this goal. 

Calcium

Thrive Market contains 20 mg of calcium, and Elmhurst has 22 mg of calcium; however, Willa's doesn't contain any calcium.

Some oat milk can provide you with a minimal amount of calcium to help you meet your 1300 mg daily goal while pregnant.

Fiber

Thrive Market has 1 g fiber, Willa's has 2 g of fiber, and Elmhurst contains 3 g fiber per serving.

You'll need about 25 to 30 g of fiber while pregnant to keep your digestive system moving.

Most "high fiber" products have about 5 g per serving, so oat milk does contain a good amount of fiber per serving. 

Potassium

Thrive Market has 100 mg potassium per serving, and Elmhurst contains about 110 mg potassium per 8-ounces.

You need about 4,700 mg of potassium while pregnant to help you maintain your electrolyte balance.

Oat milk can add to your daily potassium intake, especially if you drink a few glasses per day.

Iron

Willa's has .6 mg of iron per serving.

Thrive Market contains .7 mg of iron per cup, and Elmhurst has 1 mg of iron in 8-ounces.

Your daily iron goal is 27 mg, so although oat milk doesn't contain a significant amount, you can drink it to add to your daily iron intake. 

Fat 

Per the ACOG's recommendations, women should avoid saturated fats while pregnant.

Willa's contains 1.5 g of fat, Thrive Market has 2 g of fat, and Elmhurst contains 2 g of fat per serving, making each option great for pregnant women. 

Are There Any Downsides of Drinking Oat Milk While Pregnant? 

Yes. The biggest downside to drinking oat milk while pregnant is that you won't be getting a wide range of nutrients unless you go with a fortified brand.

Unfortunately, fortified brands often contain added sugars, which are not recommended for anyone, especially pregnant women. 

Most oat milk brands have around 22 g of sugar per serving, which is relatively high.

Even organic, simple brands like Willa's have about 14 g of sugar per 8-ounces. 

Unless fortified, oat milk also doesn't contain Vitamin D, folic acid, or B Vitamins.

However, most pregnant women have to eat a varied diet and take a prenatal vitamins to meet the recommended minimum of these nutrients.

If you obtain your nutrients from other sources, oat milk isn't harmful to your health during pregnancy. 

Who Should Avoid Oat Milk While Pregnant?

Although oat milk is an excellent alternative to co milk for most people, a few groups of pregnant women should avoid oat milk while pregnant. 

Diabetics

If you have diabetes, you should avoid oat milk altogether.

Oat milk contains a high level of carbohydrates, upwards of 22 g of carbs per serving.

These extra sugars can spike your blood sugar and insulin, which isn't good for you or your baby. 

Instead, opt for low-carbohydrate nut milk, such as almond milk, while pregnant. 

Gestational diabetes

Gestational diabetes is when your body can't make enough insulin during pregnancy.

It can cause several complications for you and your baby, including high birth weight and an increased risk of surgical delivery. 

You must carefully control gestational diabetes during pregnancy, so a high carbohydrate beverage like oat milk isn't the best choice. 

Gluten/Celiac 

Pregnant women with gluten sensitivity or Celiac Disease should avoid oat milk.

Although oats are gluten-free, oat milk is often grown alongside and manufactured with wheat.

This can cause digestive issues and allergic reactions in women with these conditions. 

Dietary restrictions or specifications

If you have any specific dietary restrictions or needs, check with your physician before switching to or relying on oat milk during pregnancy.

Oat milk can be a healthy alternative to nut milk for people with tree nut allergies; however, not all oat milk contains the same nutritional profile.

Your dietary needs may require additional supplementation during pregnancy. 

FAQs About Oat Milk During Pregnancy

Explore the following frequently asked questions regarding oat milk and pregnancy: 

Is Oat Milk Healthier than Cow's Milk During Pregnancy?

Not necessarily.

Oat milk and cow milk are relatively similar in nutritional profile.

Most cow milk has around 120 calories per serving.

Oat milk calories vary by brand, typically between 80 to 120 per cup. 

Oat milk has less protein than cow milk, around 4 g  versus 8 grams. 

Oat milk and cow milk are evenly matched on carbs (excluding flavored or sweetened versions), with around 12 grams of carbs in cow milk versus 14 g of carbs in oat milk. 

The ACOG recommends women limit fat intake while pregnant.

Oat milk has about 1.5 g of fat for one serving, whereas 2% milk has about 5 g, and whole cow milk has around 8 grams of fat per cup. 

Cow milk usually contains around 60 IU Vitamin D, 1500 IU Vitamin A, and about 250 mg of calcium.

On the other hand, Oat milk doesn't typically contain these nutrients, aside from approximately 20 mg to 22 mg of calcium. 

It's hard to say that either one is "better" than the other. Cow milk contains more bioavailable and fortified nutrients, but oat milk is lower in fat and has more fiber. 

As a pregnant woman, you are likely getting nutrients from various foods.

As long as you take your nutrition needs into account and make up for any nutrients lacking in oat milk with other sources, you should be okay not drinking cow milk during pregnancy. 

Is Oat Milk Better Than Other Plant-Based Milk During Pregnancy? 

Generally, oat milk is one of the best plant-based milk types to drink during pregnancy.

Compared to other plant-based beverages, oat milk is relatively high in calories, protein, and fiber. 

Oat milk also provides a decent amount of calcium (22g in some brands), which is vital for your baby's development. 

Oat milk is better for the environment than other plant-based milk, provides a creamier taste and can be more filling due to its soluble fiber for pregnant women. 

Tips for Drinking Oat Milk During Pregnancy

Pregnant women who prefer drinking oat milk can consider the following tips for choosing oat milk that will provide the most health benefits: 

• Opt for oat milk made with organic almonds and few additives. This type of oat milk provides the most health benefits for you and your baby. Consider brands like Willa's, Thrive Market, or Elmhurst.
• Avoid flavored oat milk or oat milk with added sugars.
• Always drink pasteurized beverages when pregnant.
• Avoid oat milk with additives or preservatives like carrageenan, gellan gum, or sunflower oil. These ingredients may cause digestive issues or inflammation. 
• Talk with your obstetrician about supplementing for extra iron, folic acid, and vitamin D, all of which may be lacking in non-fortified oat milk.

Is Oat Milk Good for Pregnancy?

Yes. Oat milk is an excellent plant-based milk option for expecting mothers.

It contains a good amount of protein, fiber, calcium, and potassium, making it great for you and your baby. 

However, not all oat milk is the same.

Avoid sweetened oat milk and check with your obstetrician about any vitamins or nutrients you may need to supplement your diet while pregnant or breastfeeding.