As various plant-based milk has risen in popularity over the last few years, one of the fastest-growing options is oat milk.
In 2021, oat milk sales increased by 95%, and the oat milk industry is expected to grow to $6.45 billion by 2028.
Oat milk may be popular as a creamer for lattes worldwide, but you may wonder if this plant-based beverage offers health benefits for those who drink it.
Explore the question, “is oat milk healthy?” by learning the nutrition facts for oat milk and what type of oat milk is healthiest.
What is Oat Milk?
Oat milk is a plant-based beverage made similarly to almond milk.
To make oat milk, soak oats, preferably whole-grain or steel-cut, in water overnight.
After soaking, drain the water, then place the oats in a blender with purified water.
Blend as finely as possible and strain the liquid to remove any remaining pulp or oats.
The smooth, creamy result is called oat milk.
You can add sweetener, cocoa, or vanilla extract to your oat milk for added flavor.
Oat Milk Nutrition Facts
When considering the health benefits of oat milk, it’s important to check the nutrition information label.
One cup (8 ounces) of unsweetened oat milk from Willa’s Kitchen contains the following nutritional profile:
- Calories: 80
- Fat: 1.5g
- Sodium: 160mg
- Carbohydrates: 14g
- Fiber: 2g
- Protein: 4g
- Iron: .6mg
This brand of oat milk only contains filtered water, oats, vanilla extract, and salt, making it one of the most healthy oat milk options available.
Is Oat Milk Healthier Than Cow’s Milk?
If you are considering switching to oat milk from traditional cow milk, you may wonder if oat milk is healthier than its dairy counterpart.
The answer depends on your nutritional goals and the type of cow and oat milk you’re drinking.
- Protein: 8g
- Carbs: 12g
- Fiber: 0g
- Sugars: 12g
- Calcium: 250mg
- Iron: 0mg
- Sodium: 125mg
- Vitamin A: 1500IU
- Vitamin D: 60IU
- Cholesterol: 19.2mg
To determine if oat milk is healthier than cow’s milk, let’s compare a few key nutritional elements:
Calories
Two-percent cow’s milk contains about 120 calories per 8-ounces.
Oat milk only has around 80 calories per cup.
Those looking for a low-calorie milk option may view oat milk as the better, healthier option.
Fat
Two-percent cow’s milk contains 5 g of fat per cup, and whole milk contains almost 8 g of fat per 8-ounces.
On the other hand, oat milk only has about 1.5 g of fat per cup, making it a healthier option for those looking to reduce fat intake.
Protein
Oat milk contains about 4 g of protein per serving, while cow’s milk contains 8 g.
If your nutritional goals focus on protein intake, cow’s milk may help you meet your macros more quickly.
However, the difference is slight, and the overall benefits of oat milk might outweigh this protein difference.
Carbohydrates
Unsweetened oat milk contains about 14 g of carbs per serving. Two-percent cow’s milk contains about 12 g of carbs per cup.
If you choose a flavored or sweetened brand of oat or cow’s milk, the carbohydrate count can go much higher.
These two kinds of milk are evenly matched for those watching their carb intake.
For instance, if you are looking for a low-carb plant-based milk option for the ketogenic diet, you may opt for almond milk over oat milk.
One final element that may make oat milk a healthy choice is that it is an excellent option for people with lactose intolerance or nut-based allergies.
Oat milk is a healthy alternative if you need plant-based milk but can’t have nut milk, like almond milk.
Related: Oat Milk vs. Almond Milk Compared
Sweetened vs. Unsweetened Oak Milk
The healthiness of oat milk significantly varies based on whether you choose sweetened or unsweetened options.
Most sweetened oat milk contains processed sugar, which raises its calorie count and carbohydrate levels.
Processed sugar has been found to have a negative impact on overall health and wellness, including mood and cognitive functioning.
Like every other type of beverage sweetened with sugar, sweetened oat milk is likely not a healthy option for your diet.
Unsweetened oat milk is an excellent choice for those looking for an alternative to cow’s milk.
Oat milk made with organic ingredients like water, organic, whole-grain oats, and a dash of natural vanilla extract gives you the benefits of drinking plant-based milk while offering a more creamy drink than most nut milk.
If you buy or make sweetened oat milk that uses a natural sweetener option, such as stevia or monk fruit, or maple syrup, you can enjoy a slightly sweet beverage that avoids the unhealthiness of processed sugar.
Can Oat Milk Be Bad for You?
In addition to added sugar, some oat milk contains additives that may detract from your health goals.
Many commercially manufactured plant-based milks use ingredients like gums and thickeners to give the product a creamier consistency and longer shelf life.
However, these ingredients can have a negative impact on your health.
Look out for the following oils, gums, and other additives that are typically found in oat milk brands at the store:
- Sunflower oil
- Carrageenan
- Gellan gum
Sunflower oil may have proinflammatory properties.
Carrageenan, a thickening agent, made from red seaweed, can cause digestive issues in some people.
Although gellan gum seems to have few to no adverse dietary effects, you may wish to avoid it if you are on a diet like Whole30 or paleo.
Related: Is Oat Milk Paleo?
Who Should Avoid Oat Milk?
Certain people should avoid oat milk due to dietary sensitivities, nutritional needs, and underlying health conditions.
People With Celiac Disease or Gluten Sensitivities
People with gluten sensitivities or Celiac disease should avoid drinking oat milk unless a third party certifies the brand as gluten-free.
Oats don’t contain gluten, but they are often processed together in a facility with gluten-containing foods.
Related: Is Oat Milk Gluten-Free?
Babies
Young children under the age of 5 should not rely solely on oat milk as a milk substitute.
Oat milk does not have the same nutritional profile as cow’s milk or infant formula.
It’s okay for most children to drink oat milk, but parents should ensure they obtain necessary nutrients like Vitamin D, Vitamin A, and calcium from other sources.
Related: Can Babies Drink Oat Milk?
Diabetics
People with diabetes should opt for another plant-based milk.
Even unsweetened oat milk contains around 12 g to 14 g of carbohydrates.
Additionally, the natural sugars in oat milk may cause a rapid blood sugar spike which can be detrimental for those with the condition.
People on Keto
People on the keto diet looking to stay between 20g and 50g per day in carbohydrates should also avoid oat milk.
Like rice milk, oat milk is naturally high in calories even without added sweetener, so there is no getting around the carb count like other plant-based milk.
Related: Is Oat Milk Keto?
What Type of Oat Milk is Healthiest?
If you are thinking about switching to oat milk, it’s best to go with a beverage made from organic oats.
The following are the top three healthier oat milk options when it comes to simple ingredients without additives or sweeteners.
Willa’s
Willa’s oat milk is one of the best options if you want oat milk with simple, healthy ingredients.
This brand only uses organic whole grain oats, organic vanilla, salt, and water to make their beverage.
It’s USDA Organic and certified by Vegan.org.
Willa’s uses the whole oat, making it one of the kinds of oat milk with the lowest carb count - 12 net carbs per serving.
Willa’s is also shelf-stable, which means you can buy a few containers at a time and refrigerate them after opening.
Thrive Market
Thrive Market oat milk only uses organic oats and water to create its product.
At only 110 calories per serving and 3 g of fiber, this oat milk is good for people looking for a plant-based alternative to cow’s milk to add to their morning coffee, tea, or cereal.
This oat milk has 20 g of carbs per serving, so it may not be the best option if you limit carbs.
Elmhurst
Elmhurst oat milk is an excellent option for those looking for oat milk made from simple ingredients.
This brand only contains whole grain oats, salt, and water.
Elmhurst uses a HydroRelease method to prepare all of their milk, which creates a creamy, delicious product without using additives to emulsify or thicken the product.
Enjoy the Health Benefits of Oat Milk
Oat milk provides people looking for a dairy milk alternative with an extremely creamy, tasty plant-based beverage.
You can use oat milk in recipes, as a creamer, or as a stand-alone treat.
Oat milk provides you with several grams of protein, and it is low in fat. It’s also lactose-free and safe for people with nut allergies.
Enjoy the health benefits of oat milk by trying one of our recommended brands with simple, wholesome ingredients that can help you stay on track with any dietary needs.
