We’ve compiled a list of the benefits and disadvantages of drinking oat milk for you to weigh out. “Oat milk can be Just when you thought there wasn’t room for one more in the case, a new non-dairy alternative has taken the world by storm: Oat milk. Let’s take a closer look at the pros and cons of the newest contender. have celiac disease. They also require large quantities of land, fertilizer, and water to raise. It’s smooth and creamy, making it more desirable to drink straight versus other plant-based milks. Is oat milk good for you? Cleveland Clinic © 1995-2021. Is oat milk good for you? Still, when comparing oat milk to cow’s milk, oat milk wins out as the more sustainable option. includes plenty of colorful produce, healthy fats and protein,” Edinger says. potential for cross-contamination. While it might seem healthy, it often has preservatives and added sugar. consumers and secured its spot in grocery stores’ nondairy lineups. While oat milk’s consistency and taste tend to stand out among other alternatives, it’s not known for being a low-calorie option. Oat milk is great for people who have allergies to dairy, soy, or nuts, and those who follow a vegetarian or vegan diet. “The main advantage of oat milk is that it's nut-free, because many people also struggle with nut allergies or intolerances,” Sass said. As you would expect from its name, Planet Oat has a multitude of oat milk drinks to choose from, including Original, Extra Creamy, Vanilla, and Dark Chocolate. It’s as easy as soaking the oats until soluble, then blending and draining the liquid from any remaining solids. Oat milk is the dairy alternative made with oats and water. Daily consumption of oat milk has been shown to lower cholesterol by three to five percent. Vitamin A and D are also plentiful. Below is a comparison of two popular brands available in the UK per 100ml serving. Some of the fiber in the oats is lost during processing, but oat milk products still generally end up with around 2 or 3 grams of fiber per serving. Fitness, health and wellness tips sent to you weekly. From helping boost immunity to being great for the planet, oat milk is a healthy milk alternative. Like dairy milk, it is also fortified to ensure everyone receives their recommended intake of vitamins, especially vitamin D. So in all, oat milk is good for you, and like everything else, can be incorporated into a balanced diet. You might be lacking some nutrients if you eat a plant-based diet, some of which can be in oat milk. Much like oat varieties, almond milk is often enriched with micronutrients, such as vitamin D and calcium. What to Do If You Have Diabetes, Recipe: Creamy Strawberry and Greens Smoothie, 6 Health Benefits of Drinking Pickle Juice, Not in the First Wave to Get the COVID-19 Vaccine? Oat milk is one of those things that once you try it, it’s hard to stop. The answer is a complicated one. Though Oatly falls short with its protein game, it does offer lower saturated fat than dairy yogurt, with just.2 grams per serving. The process is so simple that oat milk fans have started making it on their own at home. Pros of Oat Milk One thing that oat milk has going for it is a texture that We do not endorse non-Cleveland Clinic products or services. This allows your microbiome to thrive But is it good for you? Oat milk is a popular alternative to cow’s milk (à la almond or soy milk) that’s made from oats, water and sometimes a few additional ingredients. When consumed, beta-glucans become a gel-like substance that helps lower cholesterol in your gut. Like other kinds of plant-based milks, store-bought oat milks include added calcium and vitamin D for bone health, along with vitamin A and riboflavin. What are the oat milk disadvantages? People have been enjoying it as an ingredient in other beverages or solo. “unsweetened” and have a simple ingredient list. Oat milk has more health benefits than what initially meets the eye. There are few things better than a product that tastes great, is loaded with nutrients, and is good for the planet. With all that said, is oat milk gluten free? Additionally, oat milk is nut-free and safe for those with nut allergies, unlike many other non-dairy milks which are nut-based, such as almond, cashew, macadamia, and coconut milk. Cleveland Clinic is a non-profit academic medical center. A type of fiber in oats called beta-glucan may provide health benefits for your heart and immune system. However, eating too many products from animals can lead to high cholesterol, which increases the risk of heart attack and stroke. It can be a lot of money to invest in something that can get used up quickly and is diluted with other ingredients. Cow's milk will always be the most nutritionally sound milk option. It’s good for your body, good for the planet, and easy to make. added sugar, especially the flavored versions. Oat milk is especially good for those who have intolerances to almond, soy, and coconut milks, but would still like to maintain a vegan diet. However, most oat milk is processed where gluten has also been present, potentially contaminating the oat milk with minor traces of gluten. It’s best to read up on different oat milk brands to learn about their processing methods. It’s known as a mood-boosting vitamin that comes with the added benefit of aiding in immunity. Sometimes it’s almost double the cost of a gallon of whole milk. The same oats you might be eating for breakfast. Between its naturally sweet and nutty flavor, so-creamy texture, and laundry list of purported health benefits, it isn’t hard to figure out why everyone—lactose-intolerant or not—is opting to order their latté with oat milk over the regular stuff. Advertising on our site helps support our mission. Advertising on our site helps support our mission. What You Need to Know When Choosing Milk and Milk Alternatives, 5 Dessert Recipes That Won’t Destroy Your Diet, Want to Go Vegetarian? Oat milk vs almond milk Although both oat and almond milks are lactose-free, almond is a good option for people with diabetes or those looking to cut carbs from their diet. You have successfully subscribed to our newsletter. It is low in calories, low in sugar. It also contains calcium, fiber, potassium, iron, and phosphorus. Oat milk comes from straining the liquid out of oats. It’s produced naturally in the liver and important for healthy cell function. Being free of dairy, oat milk already protects those who cannot properly digest lactose. But if you have a nut allergy or are just looking for a Even those who eat meat, eggs, and dairy somewhat frequently are likely coming up short in B12, a vitamin found in most oat milks. through a fine mesh strainer. You might’ve noticed that oat milk is significantly more expensive than regular cow’s milk at the grocery store. The same oats you might be eating for breakfast. Oat milk comes from straining the liquid out of oats. All of the nutrients in milk can be obtained elsewhere in the diet. Oat milk is not as good for you as the healthy-sounding claims on the label would have you believe – especially compared to cow's milk. According to Dodd, oat milk also contains small amounts of plant oils, which are heart-healthy unlike the saturated fats found in dairy milk. Oat milk is a plant-based beverage that is loved for its creamy texture which has made it a favourite of latte making baristas and it is also gluten-free. With its growing popularity, oat milk is made by multiple brands and in all kinds of flavors. Putting plant-based milk in other beverages in one thing, but drinking it plain is something else entirely. just oats, water and a pinch of salt blended until smooth and then strained It’s been gaining popularity in recent years and now is widely available in most grocery stores and on restaurant menus. Innocent are a brand who have successfully dedicated themselves to the smoothie and juice market and are only recently branching out into the dairy-free milk alternatives. Compared to other plant-based milks, such as almond or rice milk, oat milk typically has a bit more protein and fiber, Edinger explains. If you’re like the many who generally don’t enjoy the taste or consistency of milk, you might be in luck. Most oat milk contains pesticides. selecting a certified gluten-free oat milk if you are sensitive to gluten or When comparing all plant-based kinds of milk, oat milk also usually falls on the more expensive end of the spectrum. If you can’t do dairy because you are allergic or choose not to drink it, or if you have a soy or nut allergy that rules out almond or soy milk, then you might want to consider oat milk. Good for… Vegans and anyone avoiding animal products, because it’s fortified with vitamin B12. It usually contains 100-120 more calories per cup than other plant-based milks. On the other hand, those on a keto diet, for example, would not be permitted to drink oat milk because grains are off-limits. enjoyed and included as part of a healthy, well-balanced diet that also Copyright © 2021 Top Shelf Media | All Rights Reserved. Vitamin B can also be in oat milk. Vitamin A and D are particularly potent in oat milk. Taste: A subtle nutty flavour. Oat milk is particularly beneficial for those with dietary restrictions. From sustainability to immunity, check out how oat milk could be the right choice for you. Cleveland Clinic is a non-profit academic medical center. It typically has a bit more protein and fiber than other kinds of nondairy milks but also more calories and carbohydrates. Oat milk comes in low fat, chocolate, and super-foam versions whose thick consistency helps baristas craft latte art. Still, they are essential to keep in mind when determining if oat milk is right for you. Oat milk is a healthy alternative to regular dairy milk. cow’s milk (à la almond or soy milk) that’s made from oats, water and sometimes Diet preferences aside, oat milk is simply delicious. What is Oat Milk? If you avoid dairy and are on a low-carb diet, almond milk might be your best bet. What are the health benefits of oat milk? When you drink oat milk, these sugars essentially “feed” the good bacteria living in your gut. Also, as long as you use gluten-free oats, oat milk is gluten-free. It also reduces the risk of Crohn’s disease and type 1 diabetes. If you want to avoid dairy—whether … Since oats are also typically gluten-free, it’s a great alternative for people with strict dietary restrictions. Oats are also gluten free, but they’re often processed in the same facilities as other grains that do contain gluten, so there’s potential for cross-contamination. It is, however, lactose-free, low in saturated fat, cholesterol-free and it contains beta-glucan Or you could try making it at home, which would allow you to Oat milk is very high in fiber, and as a result, has a high concentration of indigestible sugars. Oat milk is vitamin-rich containing 10 minerals and 15 vitamins as well as a strong dose of calcium and iron too. This drink satisfies your appetite and therefore contributes to calmness. We know there are several benefits to choosing oat milk, but now look at some of the disadvantages of oat milk over alternative options. control exactly what’s added to it, Edinger suggests. It’s essential to match your dairy-free milk alternative to your diet and ensure you’re checking all the nutrient boxes. Finding vegan-friendly alternatives for dairy shouldn’t be a challenge. thicker, more filling addition to your coffee, smoothie or cereal, this might Policy. Oat milk helps protect your nervous system People who struggle with stress, anxiety, depression or any other unbalance in the nervous system can really benefit from the benefits of drinking oat milk. A new drink has taken coffee shops and the nondairy section “Keep in mind that oat milk made at home will be lower in many of the micronutrients, like calcium and vitamin D, that are added by manufacturers to store-bought varieties,” she says. Oat milk is notorious for its smooth and creamy texture, making it a delight to drink on its own. Both help the immune system ward off infection and improve overall resiliency. latte-making baristas, while its nutritional profile has earned points with Oat milk is not suitable for people with gluten intolerance or with celiac disease . You … For vegans, vegetarians, and those with specific food intolerances, oat milk provides a tasty and nutritious avenue to getting some much-needed vitamins and minerals. BUT if you don't drink cow's milk, soy milk is the best option, and oat milk is a better option than almond milk. Look for varieties that say include small amounts of oils, gums or stabilizers. CORONAVIRUS: UPDATED VISITOR RESTRICTIONS, INCREASED SAFETY MEASURES + COVID-19 TESTING. It’s good for your body, good for the planet, and easy to make. It’s the creamy and oh-so-delicious mix-in your daily latte has been craving. Oat milk is incredibly easy to make at home. Shutterstock. Edinger recommends checking the label and Both almond milk and oat milk come with their own unique perks and pitfalls; if you’re trying to choose between the two, it helps to be familiar with both. However, it is also ideal for those who suffer from a nut or soy allergy. Oat milk has been found to be high in … While fiber foods a source of health, oats are a fiber store. the same facilities as other grains that do contain gluten, so there’s . Oat milk is a healthy alternative to regular dairy milk. be a good option for you. Soy If you’re seeking a dairy-free alternative, then soy is a good choice (though some people may be intolerant to soy). Oats themselves are free from gluten. Oat milk is the most popular non-diary milk alternatives on the market right now. Oat milk needs significantly less water and is a kinder option for the planet. Here’s Why We All Need to Practice Vaccine Patience. All in all, oat milk has proven to have several health benefits that, depending on your current diet, could be hard to beat. Compared to another plant-based alternative like almond milk, oat milk has more fiber and B vitamins that are crucial to our body’s overall healthy function. A bowl of yogurt, add 1 – 2 tablespoons of oats to milk and mix a few of the forest fruits when you mix it is possible to prepare a healthy and very tasty snack. of the grocery store by storm: oat milk. Homemade and store-bought oat milk can last in the fridge from four days to two weeks. In terms of nutrition, oat milk is higher in calories and carbohydrates than almond milk but also contains more protein and fiber. However, oat milk does not come without its impact on the environment. Depending on the brand, one serving of fortified oat milk can provide you with a host of nutritional benefits like: Vitamin D. Oat milk contains 20% of your daily recommended intake of vitamin D, a vitamin that helps build your bones and keep them strong. Cows produce incredible amounts of methane that makes its way into the atmosphere and is toxic for the planet’s health. For those interested in oat milk to enhance their vegan lifestyle, it’s a good contender. Oatly has the least amount of protein of any of the oat milk yogurt options (at just over a gram per serving), while Hälsa more positively touts no added sugar. Put almond milk and oat milk up against one another, and you might be surprised to learn that oat milk is the more sustainable choice. The USDA has found up to three different kinds of pesticide residue on oats that manufacturers use in oat milk. Oat milk disadvantages will largely depend on your unique dietary needs and preferences. Functional medicine dietitian Jorden Edinger, RDN, LD, discusses some things to consider. Oat milk most likely contains canola or rapeseed oil, both known to contain GMOs and be highly processed. One of the most important benefits of drinking oat milk every day is that it may actually lower your cholesterol, which is pretty impressive for a beverage. Oat milk can be a nice option for someone with dietary restrictions or food sensitivities because it is naturally free of dairy, lactose, soy and nuts, Edinger says. The large amount of vitamins and minerals in oat milk lend themselves to an increase in immunity. Like Cheerios, oat milk may just be able to help you lower your cholesterol. Oats are also gluten free, but they’re often processed in But it’s also one of those things that’s so good…you have to wonder if there Yes, oat milk is a great milk option if you're lactose intolerant, have allergies or are vegan. The nutritional value in oat milk is very high. This plan-based milk provides about one-third of your daily recommended intake and compared to almond or rice milk, it has a bit more of fibre and protein. The base recipe includes It’s a popular alternative to Sweetened and unsweetened are good places to start. Its creamy texture has made it a favorite of Oat milk is not only plant-based, containing no cholesterol, but it also has a soluble fiber called beta-glucans. Below is a comparison of two popular brands available in the UK per 100ml serving. What’s more, making your own allows you to choose the ingredients and avoid additives or thickeners that may be found in commercial products. It’s vegan-friendly and complementary to most dietary restrictions. Oat milk’s naturally sweet flavor and rich and creamy mouthfeel are an easy sell: It tastes as close to cows milk as you’re probably going to get and even froths well, which is why coffee shops have welcomed it as an alternative to We do not endorse non-Cleveland Clinic products or services. Oat milk is … Choose unsweetened for day-to-day use. All Rights Reserved. Here's what you need to know. a few additional ingredients. Secondly, you should read the ingredient list. What’s oat milk, you ask? Currently, the oat milk market is diverse in flavors for you to choose: cinnamon powder, vanilla, dates, and some other natural sweeteners. All this attention might have you wondering if oat is genuinely healthy. But should you trade in your almond milk or soy milk for oat milk? If this is important to you, keep it in mind when choosing and drinking oat milk. Oat milk requires more processing, thus more energy than its dairy alternative. Oat milk is also a good alternative for people with lactose, nut, and gluten allergies. However, it’s important to keep in mind that while oat milk may taste much better than its plant-based competitors, it also contains more calories per serving. But it’s also higher in carbohydrates and calories than most of its plant-based peers, usually clocking in around 100 calories per serving or more, depending on the brand. Oat milk is a greener alternative to regular cow’s milk. Cholesterol is something we all have in our bodies. However, if you’re truly gluten-free, White recommends reading the brand's label. Oat milk is the latest trendy plant-based milk on the scene — even Starbucks has it! Oat milk can be a nice option for someone with dietary restrictions or food sensitivities because it is naturally free of dairy, lactose, soy and nuts, Edinger says. Policy. Some brands of oat milk also Edinger warns that some varieties sold in stores do have We enjoyed it in hot drinks but felt it worked best in coffee. Keep reading to determine if oat milk is a good option for you. If cutting calories is a goal of yours, then oat milk might not be the best option. The pros and cons of this plant-based beverage. Oat milk has a mild, creamy flavor that makes it good for cereals, hot beverages, and drinking on its own. Almonds require a lot of water to grow, thus consuming more energy and diverting water away from rivers and streams to fields that are growing almonds. You can … “That’s a bit more than most almond milks but less than a bowl of oatmeal,” she says. In calories, low in calories, low in calories, low in sugar the spectrum is more. Should you trade in your almond milk is processed where gluten has also been present, potentially the... System ward off infection and improve overall resiliency for oat milk is right for you typically... 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