Oat milk is a dairy alternative that has gained popularity in recent years. And I’m one of those people who have jumped on the bandwagon. It’s me, HI. I’m the problem, it’s me. Oat milk is the last plant-based milk that I tried, and I never went back. Looking back, it’s kind of upsetting to me how long I spent drinking other plant-based milks that I did not enjoy. Oat milk is really easy and cheap to make, but is it good for me?
Oat milk can be a nutritious option for those who are lactose intolerant, allergic to nuts, or follow a vegan diet. What it definitely is NOT is a 1 for 1 milk replacement; that’s like comparing apples to koalas.
Table of Contents
What is Oat Milk?
Oat milk is a plant-based alternative to traditional milk since it is made from oats and water. It is a creamy and delicious milk substitute that can be used in a variety of ways, from adding to coffee and tea to using in baking recipes.
Oat milk is naturally free of dairy, lactose, soy, and nuts, making it a great option for those with dietary restrictions, food sensitivities, and allergies. It is also naturally gluten-free, although it may be processed in the same facilities as other grains that do contain gluten, which can lead to cross-contamination.
You can easily make your own oat milk at home, simply blend rolled oats and water together, then strain the mixture through a cheesecloth or nut milk bag to remove the leftover oat pulp. Homemade oat milk should be stored in the refrigerator for about three to five days.
In my multi-year hunt for the best non-dairy milk for my morning latte, the ease of making it at home, availability of ingredients, and the super cheap price (to make it at home) had me nearly sold before I even tasted the unsweetened oat milk I had bought. Overall, oat milk is a widely available and delicious alternative to cow’s milk.
Nutritional Profile of Oat Milk
It’s actually really hard to narrow down the nutrient facts of oat milk; no single company or person makes oat milk the exact same way. Many store-bought oat milks have added ingredients like additional sugar/sweeteners or oils to improve “mouth-feel.” They are also often fortified by adding essential vitamins and minerals, all of them in differing amounts.
And I have no way of knowing the nutritional content of the oat milk I make at home, without any additives or fortifications…but let’s try to get a breakdown of the general nutrient density. I try to think about the nutrients in my food in a big picture sort of way, instead of only focusing on a few key ones (looking at you, calories and protein).
Calories and Macronutrients
Generally one cup of oat milk contains around 120-130 calories, between 2-5 grams of mostly unsaturated fat (the “healthy” fat), 16 grams of carbohydrates, and 3 grams of protein. While slightly higher in carbohydrates (it’s oats!), 2-3 grams of those carbs are from both soluble and insoluble fiber. Comparatively to dairy milk, oat milk is lower in fat content (most of traditional milk fat is saturated) and protein.
Fiber is an essential nutrient that helps keep our digestive system happy and healthy. Gut health is super important to overall immune health as well. And if you really want to go the extra mile for fiber benefits, think of incorporating the leftover oat pulp into your diet; this can help to improve gut health, regulate blood sugar levels, and reduce the risk of chronic diseases such as heart disease and diabetes.
Protein is another important nutrient that helps our body build and repair tissues, and is normally the one most talked about when someone makes the switch to oat milk. Cow’s milk is 100% meant to feed growing baby calves, so it has a lot of protein (about 8 grams per cup).
Oat milk comes from a plant and is not meant to support the brain and muscle development of an eventual 1000 pound cow. It is, however, a surprisingly good source of plant-based protein, containing around 2-3 grams of protein per cup. As a vegetarian, my protein sources vary, but I get a little bit at every meal since everything I eat has a little bit. And it all adds up to my recommended amount at the end of the day.
My Morning Latte Keeps Me Full
To me, the fiber content in my latte is really important. Not because I’m watching my calories or have problems with my gut, but because I’m not a morning breakfast person. I try, super hard, it just doesn’t work for me.
So I (inadvertently and incorrectly) intermittent fast for about a sixteen hour window everyday because my body just does not like the sound of food before noon. My morning latte saves the day by providing my stomach a little bit of carbs and fiber until my brain gives the rest of my body the “you can eat” command.
Aren’t our bodies incredibly fascinating?!
Vitamins and Minerals
Oat milk is an also a good source of several essential vitamins and minerals—some of them occur naturally, and some of them are adding in to “fortify” the beverage.
Oats naturally contain many vitamins and minerals your body needs, including vitamin B, thiamin, folate, magnesium, manganese, phosphorus, zinc, copper, and small amounts of iron. These nutrients are passed onto the oat milk when it’s made.
Oat milk also naturally contains oat beta-glucans which have been shown to improve cholesterol levels and correlates with a reduced risk of heart disease.
Common vitamins and nutrients often added to oat milk include:
- Calcium: for strong bones and teeth
- Vitamin D: to helps the body absorb calcium and increase overall bone health.
- Vitamin B12: which is important for maintaining healthy nerve cells and red blood cells.
I think it’s funny that the common nutrients are added to make the fortified oat milk more like animal milk. Dairy milk contains calcium and vitamin B12 naturally, and is often fortified with vitamin D itself—apparently most of the general population is deficient in vitamin D (source: my doctor who told me that he puts everyone on a vitamin D supplement).
In looking at the bigger picture, my homemade unsweetened oat milk contains everything I need it to. I’m not randomly drinking a glass at dinner with my spaghetti (looking at you Grandpa!), but that was always weird to me anyway.
Health Benefits of Oat Milk
All of those nutrients are great, but wtf do they even do for us?
Heart Health
Oat milk is a heart-healthy choice due to its high fiber content. According to a study published in the American Journal of Clinical Nutrition, consuming more fiber can lower blood pressure and reduce the risk of heart disease. Oat milk is also low in saturated fat and cholesterol, which are both known to be contributors to heart disease.
Bone Health
Oat milk is often fortified with calcium and vitamin D, two nutrients that are essential for bone health. Calcium helps to build strong bones and teeth, while vitamin D helps the body absorb the calcium. Drinking oat milk regularly, along with routine stregnth training, can help prevent osteoporosis and other bone-related conditions.
Digestive Health
Oat milk is a good source of prebiotic fiber, which helps to promote healthy digestion. Prebiotic fiber feeds the beneficial bacteria in the gut, which can improve overall gut health, motility, and reduce the risk of digestive issues like constipation and diarrhea.
Also naturally lactose-free, oat milk is a good choice for people with lactose intolerance, which often has unpleasant tummy effects.
In general, incorporating oat milk into your diet can provide numerous health benefits and help you maintain a healthy lifestyle, just be sure to check the nutrition label and ingredients if you aren’t making it at home.
Is Oat Milk Healthier?
Honestly, healthier is subjective. It depends on what you want out of your milk alternative. If you’re looking for a high-protein drink, oat milk probably doesn’t fit the bill. But if you’re looking for a drink lower in calories, with less saturated fat, and many essential vitamins and nutrients, to drink once a day (in a latte or a smoothie), than oat milk could definitely become your go-to.
You can also easily make it at home (BIGGEST BONUS POINTS!!)
Or if you have dietary restrictions or food sensitivities, oat milk is be a great option for you.
Vegan and Lactose Intolerance
Naturally free of dairy, oat milk is ideal choice for those who are lactose intolerant or follow a vegan diet. Oat milk has a mild, slightly sweet taste that is similar to “normal” milk, with a similar, creamy texture making it a great alternative in recipes that call for milk.
Gluten-Free Diet
Oats are also naturally gluten-free, but they are can be processed in facilities that also process wheat, barley, and rye, which contain gluten. This can lead to cross-contamination, making some oat products unsafe for those with celiac disease or gluten sensitivity, However, there are now certified gluten-free oat milk options available on the market, which are made with oats that have been grown and processed in dedicated gluten-free facilities.
Ways to Drink Oat Milk
If you’re interested in incorporating oat milk into your diet, there are many ways to do so. Here are a few ideas to get you started:
1. In your Coffee
Oat milk is a great alternative to dairy milk in your morning coffee. It has a creamy texture and a slightly sweet taste that pairs well with coffee. Simply add a splash of oat milk to your coffee, or steam some of your homemade milk to create your very own barista creation at home.
2. In your Smoothies
Oat milk is a great base for smoothies. It adds a creamy texture and a subtle sweetness that pairs well with fruit. Try blending oat milk with your favorite fruits and vegetables for a delicious and healthy smoothie. Last week, I added some of our homegrown frozen butternut squash and strawberries (yeah, most of the food we eat is a concoction of random ingredients that may or may not taste good; you never know until you try it!!) to my oat milk in a blender and it was fucking delicious.
3. In your Cereal
Oat milk is a perfect replacement for dairy milk in your cereal bowl because of it’s similar texture and taste to milk. I’m not normally a cereal girl, but I had some fruity pebbles last week to share a bowl with my niece and I might think oat milk is WAAAY better than 2% milk in cereal. Anyone else think 2% milk tastes like plain water at the bottom of your cereal bowl???
4. In your Baking
Oat milk can be used in most baking recipes. It adds a subtle sweetness and a creamy texture to baked goods. Try using oat milk in your favorite muffin or cake recipe for a delicious and healthy treat.
Normally we don’t make a lot of big desserts, we’re more into mug cakes so that we don’t eat the whole pan of brownies at once. But oat milk makes delicious vegan mug cakes.
5. In your Cooking
Or you can use oat milk in place of milk in savory dishes. It adds a creamy texture and a subtle sweetness that pairs well with many flavors. Try using oat milk in your favorite soup, curry, or sauce recipe for a healthy and delicious meal. Our favorite way to use it in cooking is typically making a vegan mac & cheese. YUUM.
Overall, incorporating oat milk into your life is super easy, cheap, and delicious. Try it out in your favorite recipes and see how it can enhance the flavor and texture of your meals.
So, is Oat Milk Really Good for You?
Absolutely. The question is quite subjective, but based on the overall information about oat milk, it is a healthy alternative to cow’s milk and out-competes some other dairy-free options by being super cheap and easy to make at home.
Oat milk is a good source of nutrients like fiber, protein, and vitamins A and D. It’s also low in fat and calories, making it a great option for those who are trying to maintain a healthy weight.
In addition, oat milk is suitable for people with allergies, dairy intolerances, or those who follow a plant-based or vegan diet. It’s also a sustainable choice, as oats require less water and resources to grow compared to other crops used for milk production, like almond milk. Make sure to check out the latest episode of the podcast, we’ll be diving in to the sustainability of food soon!
