Is oat milk good for you? A question that has been a hot topic of debate in recent years thanks to the increasing popularity of plant-based diets and a need for cow's milk substitutes.
Here at OriGym, we wanted to delve into this debate, offering insight for both oat milk supporters and its skeptics by posing questions such as: is oat milk healthy?, and ‘how can oat milk benefit your health?’.
In addition to looking at how oat milk compares with other milk alternatives, in this article we will cover what oat milk is, how it’s made, and some of the potential downsides to drinking this dairy replacement product.
- What is Oat Milk?
- How is Oat Milk Made?
- The 9 Benefits of Oat Milk
- Oat Milk Nutritional Value
- How Does Oat Milk Compare to Other Alternatives
- Potential Oat Milk Disadvantages
Before we get started on exploring the benefits of oat milk, if you have a particular interest in the nutritional side of fitness, why not head over to OriGym's Level 4 Advanced Sports Nutrition Course where you can enquire about enrolling onto our REPs certified qualification.
Alternatively, you can download our free course prospectus for more information.
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What is Oat Milk?
Before we begin to dissect the trending question of ‘is oat milk good for you?’, we must first address what oat milk actually is. Oat milk is a popular alternative to cow’s milk, made from oats and water.
In addition to its creamy texture, oat milk is suitable for those who are intolerant to dairy, lactose, soy and nuts. These two factors have made it a favourite with barista coffee lovers across the world, whilst its nutritional value has earned it a place on every supermarket shelf.
How is Oat Milk Made?
Oat milk consists of steel-cut oats or whole groats that have been soaked in water and then blended. This liquid is then strained using a cheesecloth or a nut milk bag that has been specifically crafted for this very process.
The strained liquid is then pasteurised which involves applying a mild heat to the milk, this ensures that the oat milk is safe to drink, whilst also providing a longer shelf life for nationally distributed brands. The milk is stored in sterile silos before it's packaged and dispatched for us to purchase and consume.
So, to briefly summarise the proposed question of ‘what is oat milk?’, it is a healthy alternative to dairy, which contains plenty of protein and fiber. If you’re looking to switch out dairy from your diet, oat milk is unquestionably a great alternative.
For more information relating to health based cow’s milk substitutes why not check out this OriGym listicle on the 13 best vegan meal replacement shakes.
How is Oat Milk Fortified?
Many assume that all the nutritional benefits of the oats are lost during the straining process, as the solid produce which contains most of the fiber and protein is left behind. This leads some individuals to question ‘how is oat milk made to ensure nutritional value?’, the answer lies within the process of fortification.
Unlike nut-based substitutes, such as almond milk, oats absorb water easily and when blended well enough, more of this solid content end up passing through the mesh strainer, resulting in both a creamier texture and higher levels of protein and fiber.
Further nutrients, minerals, and vitamins are then added to the strained liquid through a process called fortification. If you ever see a food that is being advertised as a ‘fortified product’, it simply means that the nutrients that were lost during the manufacturing process have been added back in at a later point.
When we compare the nutritional value of oat milk to other substitutes such as almond milk, we see that nutritional value is significantly lower. This is because almonds do not absorb water as well as oats, nor do they blend as easily which results in a nutrient deficient drink.
To summarise, when faced with a question such as ‘how is oat milk made to ensure nutritional value?’, we can say that an effort is made to include as much of the oat’s nutrient-rich pulp as possible. Following this, any nutrients that are lost will be replaced during the process of fortification.
The 9 Benefits of Oat Milk
Continuing our exploration of the question, ‘is oat milk good for you?’, we now turn our attention to the 9 benefits that oat milk can provide with the vast majority of said benefits relating to your health and well-being.
#1 - High in Protein
Alongside ethical reasons, one of the primary motives behind why people opt for oat milk is due to its nutritional value; it’s protein content more specifically.
This dairy substitute is high in protein due to the addition of the solid oats during the manufacturing process. Protein is a vital component in our diet, needed to strengthen our bones, regulate hormones and oxidate red blood cells that carry nutrients throughout the body.
If you’re interested in learning more about the importance of protein, our article debating plant protein vs animal protein is sure to be an incredibly insightful read.
Cow's milk is incredibly high in protein, with one serving typically containing 8g. For that reason, if you intend on replacing dairy products in your diet, you’re going to need a supplement that will act as a direct effective replacement for the lost cow’s milk.
Oat milk can act as this replacement, benefiting your body by providing you with 3g of protein per serving (one cup/240ml). Compared to dairy products, this may not seem like much, however, when we compare the oat milk protein content to other substitutes, it is easy to see how effective of a replacement this is.
On average, the 3g of protein found within oat milk far surpasses the protein content level found within almond, rice and coconut milk. With the three dairy substitutes each containing only 1g of protein per cup (if that).
The higher levels of protein found within the oat milk benefits your body further by promoting satiety. Meaning that you’ll feel more full from one cup of oat milk, compared to one cup of rice, almond or coconut milk.
Whilst this article is focusing primarily on the health benefits of oat milk, we must stress that oat milk alone cannot act as a replacement for the protein found within cow’s milk. If you want to increase the levels of oat milk protein within your diet, OriGym recommends incorporating the drink into your meals when possible.
For example, you can easily increase the oat milk protein levels by adding the drink into your breakfast. To double up your protein intake we would recommend pairing oat milk with a nut based food such as granola or muesli.
Alternatively, pumpkin seeds have also been known to compliment the flavour of oat milk whilst also being high in protein. These seeds can be incorporated into the two aforementioned nut products, smoothie bowls or on top of a cereal of your choice.
#2 - Reduces Cholesterol
In pursuit of an answer to our question ‘is oat milk good for you?, we must naturally discuss the health benefits of oat milk. For that reason, it is important to acknowledge that the cow’s milk substitute is also high in fiber content.
This benefit goes hand in hand with oat milk protein levels, due to the fact that the solid oats and groats used within the milk’s manufacturing are the ingredients that provide both protein and fiber.
Oat milk benefits your cholesterol levels thanks to a soluble fiber called beta-glucans, which bind together to form a gel within your stomach. This gel attaches itself to cholesterol in order to reduce its absorption rate, other foods that are high in beta-glucans include black beans, avocados and sweet potatoes.
When it comes to oat milk health benefits, beta-glucans help to reduce the levels of ‘lower density lipoprotein cholesterol (LDL), otherwise known as ‘bad cholesterol’, which has been routinely linked to heart disease and other related illnesses.
If you want to lower cholesterol, you’re going to want to minimise your intake of fatty foods, more specifically the more ‘negative’ fatty foods that appear in the form of takeaways and desserts. However, that doesn’t mean you should avoid fats all together, you can find a full list of good fats here on OriGym’s website.
A 1999 study conducted by Annals of Nutrition & Metabolism highlighted how oat milk benefits your cholesterol levels in results found through monitoring men’s daily consumption of the beverage over the course of five weeks. The results for this study found that men who drank three cups (750ml) of oat milk a day reduced their bad LDL cholesterol levels by 5%.
Using this study as context, when looking at the health benefits of oat milk we know that one glass will contain up to 1.3g of beta-glucan. So in order to lower your cholesterol by 5-7% you’ll need to consume 3 glasses and thus 3.9g of beta-glucan a day.
#3 - Benefits Bone Health
Is oat milk good for your bones?, this is often viewed as an offshoot question to our overarching topic due to the common association between bone health and the calcium levels found within dairy products.
Many people who are opposed to a dairy-free diet would argue that dairy is vital for bone development and without it we’re leaving ourselves susceptible to brittle bones and other related injuries. But here at OriGym, we can assure you that oat milk calcium levels contain beneficial properties of their own, all of which help to improve bone health.
For more information on foods that benefit your health read OriGym’s list dedicated to the 21 best immunity boosting foods.
So, does oat milk have calcium? of course it does, oat milk is fortified with calcium and vitamin D, which benefit our bodies by strengthening the bones. The fortification of these two properties also prevents the occurrence of hollowed bones and fractures.
Oat milk benefits your bones further with high levels of vitamin D, which aid in the absorption of calcium from your digestive tract. Arguably the high levels of vitamin D are more important, as without these vitamins your body won’t even be able to absorb the calcium.
Popular brands such as Oatley have a publicly accessible nutrition guide, which details what can be found in one glass of their milk. If you’d like to learn more about the health benefits of oat milk, we would strongly advise always reading your chosen product’s nutrition guide.
For example, Oatley’s calcium content makes up for 25% of your recommended daily consumption. In comparison, the average glass of cow’s milk makes up for 30% of your recommended calcium intake, from this we can see that oat milk still provides high levels of calcium, which far surpass other non-dairy alternatives.
Whatsmore, this brand increases oat milk's nutritional value by providing 20% of your recommended daily vitamin D intake, allowing for an increased rate of calcium absorption.
If you’re ever faced with an oat milk skeptic who sarcastically questions ‘does oat milk have calcium?’ you can now answer confidently in the knowledge that it has sufficient enough levels to maintain your bone health.
#4 - High in Vitamin B
When it comes to oat milk nutrition profile, it is certainly not lacking, as within a single glass you receive two out of eight of the vitamin B group, B2 and B12.
Vitamin B is important for maintaining the everyday functions of your body. For instance, if you are deficient in vitamin B2, your body will struggle to convert food into energy, and if your body is deficient in B12, it won’t create new red blood cells, which play a vital role in carrying oxygen from the lungs to the rest of the body, as well as carbon dioxide from the body to the lungs so it can be exhaled. Additionally, a low B12 count can lead to skin damage, along with a number of other complications.
If you need further guidance on this matter we would recommend reading OriGym’s article on the 37 best foods for energy, which will provide you with insight into how you can positively fuel your body.
Vitamin B12 can also be taken as a calcium supplement, with high levels of B12 being historically linked to strong bones and lower chances of osteoporosis. Therefore, by drinking oat milk, you’re protecting, and therefore encouraging, your bones’ development with both calcium and vitamin B.
Whatsmore, oat milk benefits your body by ensuring all the vital functions are up and running correctly. For optimum results, we recommend purchasing oat milk that is higher in vitamin B12 from brands such as Oatley, which provides up to 50% of daily recommended intake of vitamin B.
In most cases, oat milk benefits your body by providing more vitamin B12 than even cow's milk. This is reflective in the fact that cow’s milk only accounts for 18% of your recommended daily intake.
#5 - Benefits your Skin
We briefly touched upon this benefit within the previous section, where it was stated that low levels of vitamin B12 could damage your skin. This may prompt a further question of how is oat milk good for your skin?
There are multiple oat milk benefits for skin, the first being that oat milk is a natural antioxidant, which provides protection against severe weather conditions such as the sun’s UV rays, pollution and more.
In addition to offering protection, the hydrating property found within the starch beta-glucan also acts as a natural moisturiser, which aids in the restoration of the skin barrier. Through the addition of beta-glucan, oat milk becomes a humectant, which means it helps the skin to retain moisture, just as oats retain moisture from the water during the manufacturing process.
Another skin related benefit of oat milk is that it is a plant based substance, so the chances of it causing a hypersensitive reaction are significantly lowered.
All of the aforementioned reasons are examples as to why oat milk is often used in skin care products, along with its anti-inflammatory properties that protect your skin by reducing any inflamed or dried areas.
For more plant based health and fitness advice click here and read OriGym’s article on pea protein nutritional benefits and side effects.
#6 - Manages Blood Sugar Levels
When looking at oat milk health benefits in relation to specific conditions, it may be interesting to know that it offers an effective method for blood sugar management.
Often high blood sugar levels are a direct response to spiking glucose levels within your body, and when this occurs you run the risk of developing hardened blood vessels. In turn this can lead to other health complications, such as: heart attacks, kidney failure and reduced blood circulation.
But arguably the most well recognised health complication surrounding high glucose levels is type-2 diabetes. This occurs when your body can no longer regulate its own glucose levels, as the pancreas simply cannot keep up with the production of insulin.
If you suffer from high blood sugar levels and are looking for an effective way to self-regulate this condition, we would recommend switching to oat milk. This benefit comes as a direct result of the oat milk nutritional properties, and more specifically how it interacts with carbohydrates ingested into your body.
The beta-glucan contained within the milk increases the thickness and viscosity of the foods being processed within your gut, whilst also slowing down the carbohydrates absorption rate and reducing the chances of glucose spikes.
Therefore, oat milk health benefits extend to the prevention of type-2 diabetes, as with regular consumption your body will be able to regulate its own glucose levels. If you want to learn more about how you can control diabetes and weight, why not enroll with OriGym’s Level 4 course where you’ll have round the clock support as you study this specialist subject.
#7 Dairy, Soy, Lactose and Nut Free
When faced with the question ‘is oat milk good for you?’ your mind may have jumped straight to health related benefits without taking into consideration any dietary requirements and restrictions. But we are pleased to note that oat milk is perfectly safe to drink if you have an intolerance or allergy to dairy, soy, lactose or nuts.
This is thanks to the production of oat milk being a simple combination of just water and oats, meaning that it is not only suitable for those with allergies, but it's also vegan friendly.
No one has to miss out on the health benefits of oat milk, unlike with some other milk substitutes such as almond milk which are known to trigger nut allergies and intolerances.
When it comes to oat milk nutrition and safety, it is worth noting that whilst oats don’t contain gluten, they may be processed in factories that handle other gluten heavy grains. This could lead to cross-contamination, and if you have a severe aversion to gluten we would recommend looking specifically for a product that advertises itself as gluten free.
If you suffer from a gluten intolerance of any kind and feel like you’re missing out on some of your favourite gym snacks, you find this list on the 15 best gluten free protein bars to be incredibly insightful.
#8 - Helps Children Get Accurate Asthma Diagnosis
When we look at oat milk benefits and side effects, it's worth noting that a dairy-free diet can help children obtain an accurate asthma diagnosis. For those of you who don’t know, asthma occurs when an individual's airways become narrow and inflamed, preventing them from being able to breathe freely.
For several decades now, many have claimed that dairy simply worsens asthma symptoms, however, there is no scientific backing to support this claim. As a result, childhood asthma is often misdiagnosed among individuals who may merely suffer from a dairy allergy, with many believing that dairy worsens their asthmatic symptoms.
Both asthma and dairy allergies prompt similar symptoms, so it’s easy to see where this confusion comes from. These symptoms range from:
- Shortness of breath
- Tightening within the chest area
If you find that your child is suffering from any of these symptoms following the consumption of dairy, swapping them to a dairy-free diet consisting of substitutes such as oat milk will benefit their health in the long run, as oat milk will not trigger any type of allergic reactions.
By making this swap, you’ll be able to get an accurate diagnosis of whether it’s asthma causing these respiratory issues or whether it's an aversion to dairy.
However, please be aware that one condition doesn’t cancel out the other, as 45% of children suffer from both asthma and dairy allergies. Here at OriGym we would always recommend consulting a medical professional rather than self-diagnosing either of these conditions.
If you suffer from asthma or are simply looking to improve your lung health, OriGym has compiled a listicle dedicated to the 24 best foods for lung health. All of the foods that feature within this article will benefit your respiratory system and won’t trigger any kind of breathing issues.
#9 - Promotes Weight Loss
When counting calories in oat milk you should be aware that there are significantly more than other alternative milk products. However, this does not take away from the fact that oat milk still acts as an effective weight loss aid.
Typically, the calories in oat milk sit at approximately 130 per serving, and with those numbers you may be thinking to yourself ‘how is oat milk good for you?’. The answer lies in oat milk’s effect on your hunger levels, as whilst there are lower-calorie milk alternatives, none will provide you with a feeling of fullness in the way that oat milk can.
When discussing oat milk nutrition, we already addressed how it is high in both protein and fiber, meaning this drink alone can promote satiety for longer periods of time than other beverages. For instance, you would need to drink double the amount of almond milk to achieve this sensation.
As a result of this, oat milk effectively decreases your hunger levels and appetite, therefore reducing the risk of overeating or unnecessary snacking. Over time this will be effective in gradual and healthy weight loss as it inputs naturally to a calorie deficit which is crucial for sustainable weight loss.
We can’t stress this enough but starving yourself will not help you to lose weight, we encourage all our readers to develop a healthy relationship with their bodies and diet. To assist in the process here at OriGym we have created an article dedicated to fad diets and the risks they impose onto our bodies and society at large.
If the number of oat milk calories is still causing you concern, have no fear because pairing the drink with fiber rich food, such as strawberries, coconut and bananas will further increase the full feeling, without taking up too much of your remaining daily calorie count.
A 2009 study further supports the benefits of oat milk in relation to weight loss, as it found that beta-glycans increased the production of pancreatic peptide YY, a hormone in the body which controls your appetite. The research found that after the participants drank oat milk their pancreatic peptide YY levels increased, causing them to not feel as hungry as they were following the consumption of dairy.
Oat Milk Nutritional Value
When exploring the question of: ‘is oat milk good for you?’, it naturally prompts consumers to wonder about the nutritional value of oat milk.
It is worth considering that broad questions such as: ‘is oat milk healthy?’, will prompt varied answers. This could be down to a number of factors, with the primary variable being nutritional differences amongst brands.
For reference, we analysed the nutritional benefits of the popular oat milk brand Oately, a name recognised and opted for across the globe.
Oat Milk Nutrition Guide in One Cup (240ml) of Unsweetened, Fortified Oatley
The calories in oat milk may vary from brand to brand, sweetened oat milk will always be higher in calories.
As previously covered within the benefits section of this article, oat milk protein levels typically offer 3% of your recommended daily intake.
As a society we have been conditioned to think anything fatty is bad for you, if you fall under this category you will be pleased to know that oat milk typically has low-fat levels.
In the interest of exploring every facet of the argument ‘is oat milk good for you?’ we must state that cow’s milk only contains 5g of carbohydrate.
Dietary Fiber: 2g
The production of the soluble fiber beta-glucan is so important for maintaining cholesterol, so you’ll be pleased to know that there are 2g of fiber found within Oately.
Vitamin B12: 50% of your recommended daily intake
When faced with the question, is oat milk good for you?, the answer can be found in Vitamin B12’s positive effect on the development of skin and bone.
Vitamin B2: 46% of your recommended daily intake
Vitamin B2 is responsible for converting our food into energy. Oat milk benefits this process as one serving contains 46% of your recommended daily intake of vitamin B2.
Calcium: 27% of your recommended daily intake
One of the key benefits of oat milk is that it contains higher levels of calcium than most other non-dairy alternatives, making it an efficient replacement for cow’s milk.
Phosphorus: 22% of your recommended daily intake
Phosphorus’ function within the body is ensuring the formation of teeth and bones and in one serving of oat milk you will be provided with 22% of your recommended daily intake.
Vitamin D: 18% of your daily intake
Vitamin D, that helps to regulate the levels of calcium and phosphorus within the body. Essentially, Vitamin D helps to maintain the balance between these two properties whilst aiding to improve the health of your bones and teeth in the process.
Vitamin A: 19% of your recommended daily intake
Vitamin A is another example of oat milk’s nutritional properties, as this vitamin helps to maintain healthy teeth, mucus membrane and skeletal and soft tissues.
Potassium: 6% of your recommended daily intake
Now that we have covered vitamins we feel it important to also analyse what minerals can be found in oat milk. Potassium ensures that your nerves and muscles move new nutrients into your cells and waste product out of them.
Iron: 2% of your recommended daily intake
Iron is essential for transferring oxygen created by your lungs to the rest of your bodily tissues. The figure shown adobe may not sound like much, but for perspective cow's milk offers no additional iron with research also showing that it has been found to cause iron deficiency in toddlers.
All of these nutritional properties should help to shed more light onto the question: ‘is oat milk good for you?’. Alternatively, you can also opt for pure oats, which retain all of the nutrients, vitamins and minerals which are lost during the draining process of making oat milk.
It’s important to recognise that when discussing oat milk nutrition, the vast majority of the vitamins and minerals found within the milk are fortified. Meaning that some of the nutritional properties have been added following the straining process, in order to make up for the previous low levels.
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How Does Oat Milk Compare to Other Alternatives?
As with any big dietary change, making the decision to jump to any dairy alternatives is never easy. Some of you reading this article may be questioning whether oat milk is healthy when compared to other alternatives?
Now that we have analysed oat milk nutritional properties, we will break down some of the properties found within the other milks, in order for you to create an unbiased decision of which variation is best for you.
Is oat milk healthy if you have to add its nutritional properties through fortification? This question is posed by many skeptics in order to critique oat milk's nutritional value.
This analysis is somewhat fair as all of the benefits that oat milk naturally lacks can be found in cow's milk, such as higher calcium and protein levels. However, cow’s milk is also known to be significantly higher in calories than all other non-dairy alternatives, whilst also containing the most fat.
One serving (240ml) of cow's milk contains:
- 259 calories
- 9g of Protein
- 10.99g of Fat
- 31.01g of Sugar
- 300 mg of Calcium
- 0 international units of Vitamin D
Almond Milk (240ml)
Almond milk is popular as a low-calorie milk alternative, however, it is also low in protein which is typically considered a con for this product. Much like with oat milk, calcium is added to the drained liquid during the manufacturing process in order to make up for its naturally low levels.
One serving of almond milk will traditionally contain:
- 29 Calories
- 1.01g of Protein
- 2.50g of Fat
- 0g of Sugar - Note some flavoured almond milk will have additional sugar added.
- 451 mg of Calcium
- 101 international units of Vitamin D
If you simply cannot get enough of almond milk and other nut based products, OriGym’s article on the 11 healthiest nuts is sure to be a must read!
Hemp Milk (240ml)
Unflavored hemp milk is lower in calories and protein per serving when compared to the oat milk nutritional value. However,hemp milk is considered to be one of the healthier dairy alternatives as it is made with polyunsaturated fats, which have been known to lower cholesterol levels.
One serving of unflavoured hemp milk contains:
- 60 Calories
- 3g of Protein
- 4.51g of Fat
- 0g of Sugar
- 283 mg of Calcium
- 0 International units of Vitamin D
Soy Milk (240ml)
Many consumers consider soy to be the healthiest alternative to dairy, for it is the replacement with the highest levels of protein and calcium. However, when it comes to the fat content, soy milk out ranks all of their dairy alternatives.
On average one serving of soy milk contains
- 101 Calories
- 6g of Protein
- 3.5g of Fat
- 9g of Sugar
- 451 mg of Calcium
- 120 International units of Vitamin D
If you’re a lover of soy and wish to integrate it into your everyday diet then check out our article which will provide a list of 15 best soy protein powders available today.
Is oat milk healthy in relation to other non-dairy alternatives?, in order to answer this we have to acknowledge that all of the dairy alternatives have their own unique nutritional benefits. It’s important to do your own research, in order to find which type of milk is best suited for your lifestyle.
For this reason, there is no definitive answer as to which dairy alternative is the healthiest, as everyone regards health and nutrition subjectively.
Potential Oat Milk Disadvantages
Now that we have covered some of the nutritional and health related benefits of this dairy alternative, we feel it is important to look at the opposing side of this argument and discuss some potential oat milk disadvantages.
#1 High Sugar Levels
One of the most commonly critiqued aspects of oat milk is that it contains higher levels of sugar than other dairy alternatives. One serving typically contains 19.1g, therefore it's easy to see why this oat milk disadvantage puts some people off from consuming this drink.
#2 May Be Unsafe For Those With Gluten Intolerance
Additionally, another potential oat milk disadvantage is that some variations are not gluten free. This technically isn’t the fault of the oat milk itself as oats are gluten free, rather this is an issue that arises during the manufacturing process, as the distributors may contaminate the oat milk after handling other gluten heavy products.
Some state that gluten-contamination is an example of oat milk dangers, as these types of contaminated produce could cause severe digestive and respiratory problems for people with celiac disease or non-celiac gluten sensitivity.
#3 Homemade Oat Milk Is Not As Nutritious
Another oat milk disadvantage arises in the fact that homemade oat milk is not as healthy as store bought products. This is once again down to the fact that many commercially sold oat milks are fortified with added nutrients and vitamins.
While this may not seem as concerning as other disadvantages, such as causing problems amongst those with gluten intolerances, however, if you deprive your body from specific nutritional properties then you could face other medical issues later down the line. If oat milk is your choice in dairy alternatives, then we would recommend always purchasing a store bought brand.
#4 More Expensive Than Dairy
On average oat milk is more expensive than most other milks, this is arguably the most minor offence of the oat milk disadvantages, however, if you’re on a budget every penny counts. For example, UK retailers typically sell one pint of Oately at an average costs £1.50, this is in comparison to other milk’s which on average total in at:
- Cow’s Milk - £1.09
- Alpro Soy Milk - £1.30
- Jord Organic Hemp Milk - £1.40
Almond milk was the only dairy alternative to tally in at a higher price, with UK retailers typically selling one pint for £1.70.
#5 Not Suitable For Newborns
Our final oat milk disadvantage relates to children, rather than adult consumers. Whilst oat milk is perfectly healthy and beneficial for adults to consume, it fails to provide the nutrients for optimal growth among newborns, when compared to the likes of cows or breast milk.
In the interest of debating the topic of: ‘is oat milk good for you?’, we felt it was important to contextualise the benefits of oat milk with some of the negative aspects. This will allow you to make a more informed purchase or change to your diet, as with this information you won’t go into this replacement believing it to be the perfect substitute for dairy.
Whilst these oat milk disadvantages may appear to be cause for concern, we wish to reassure you that the benefits far outweigh these negatives.
How Can I Make My Own Oat Milk?
At the beginning of this article, we covered the question: how is oat milk made? However, some of you may be interested in making your very own homemade oat milk.
While homemade oat milk, as we know, does not possess all of the same nutrients shop-bought products do due to a difference in the production methods, homemade oat milk calories have the potential to be significantly lower, as you’ll have direct control over what goes in.
You can also reduce potential oat milk dangers when making homemade milk, as you can completely cut out the chances of gluten contamination.
- Blend 81g (one cup) of rolled or steel cut oats with 710ml (three cups) of water.
- Pour the mixture over a cheesecloth or a nut-milk bag and squeeze to begin the draining process.
- Make sure you have a bowl underneath the cloth in order to catch the drained liquid.
- Store in the refrigerator for up to five days before consumption
To enhance the flavour, you can add either ¼ teaspoons of salt, a teaspoon of vanilla or cinnamon extract, a few dates, syrup or honey. If you love oat milk and cooking then we have the perfect article for you, click here and read about the 27 best vegan cookbooks sure to inspire any budding chef out there.
Are There Certain Groups of People Who Should Avoid Drinking Oat milk?
There is a lot of false information online relating to the consumption of oat milk and here at OriGym we want to set the record straight. Whilst there are some oat milk disadvantages, they can all easily be resolved, allowing everyone to enjoy their milk in a safe manner.
It has been falsely reported that oat milk is unsafe for the following groups to drink.
#1 Those with Gluten Sensitivity
When discussing potential oat milk dangers, we shared that those who suffer from celiac disease or non-celiac related gluten sensitivity should take caution when consuming oat milk due to the potential risk of gluten contamination. To avoid this risk entirely, we recommend always purchasing products that clearly display a ‘gluten free’ logo.
#2 People Following a Keto Diet
Many outlets have previously stated that oat milk is not a suitable dairy replacement product for those following a keto diet. However, unlike with gluten sensitivity, this doesn’t specifically relate to potential oat milk dangers, but rather the number of carbohydrates that are in a single serving. If you’re on a keto diet but want to drink oat milk, then we recommend looking for a brand which is low in carbs.
Want to know more about milk’s relationship with the keto diet? Then our article questioning whether milk is keto-friendly should provide you with some clarity on this matter.
#3 Pregnant Women
Let’s clear this up right away, there are absolutely zero oat milk dangers that could potentially harm new mothers or their unborn children. In fact, many pregnant women recommend swapping to oat milk as it's gentle on your stomach when suffering with sensitivity and can also provide you with essential omegas.
#4 Diabetic Individuals
Many cite oat milk dangers in relation to diabetes, however these claims are unfounded as we know that oat milk can be used to regulate blood sugar and prevent the cause of type-2 diabetes. However, if you do suffer from type-1 or type-2 diabetes and want complete peace of mind, we would recommend choosing an unsweetened oat milk and pairing it with non-starchy vegetables, proteins and fats.
What Are Some Low-Calorie Oat Milk Brands?
As we have previously discussed, when it comes to the calorie count of dairy alternatives,
oat milk calories are substantially higher than a vast majority of other products. But this doesn’t necessarily mean that all options on the market contain a minimum of 130 calories per serving.
For those who are looking for low-calorie options for dietary purposes, we suggest giving the following oat milk brands a try:
- Califia Farms Unsweetened Oat milk - 100 calories per serving
- Alpro Oat Milk - 90 Calories per serving
- Minor Figures - 110 Calories Per Serving
Before You Go!
We hope that our article has helped you answer the longing question of: ‘is oat milk good for you?’. We have taken an unbiased stance on this matter in order to better educate our readers on the benefits and potential risks that oat milk offers.
Naturally, you should take your personal health and preference into consideration before making any changes to your diet. We realise that swapping out dairy is a big step, so if you have already made this decision we’d like to wish you the best of luck on your new dairy-free journey.
Just one more thing! Don't forget to check out our personal training courses that we have on offer here at OriGym if you want to get straight into the fitness industry. Alternatively, you can always browse through our extensive course prospectus that you can download for FREE.
Used by Fitness Professionals
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Used by Fitness Professionals
- G Onning, A Wallmark, M Persson, B Akesson, S Elmståhl, R Oste. (1999) Consumption of oat milk for 5 weeks lowers serum cholesterol and LDL cholesterol in free-living men with moderate hypercholesterolemia. PubMed.
- Carlo Caffarelli, Marilena Garrubba, Chiara Greco, Carla Mastrorilli, and Carlotta Povesi Dascola. (2016) Asthma and Food Allergy in Children: Is There a Connection or Interaction?. PMC
- Eleanor J Beck, Linda C Tapsell, Marijka J Batterham, Susan M Tosh, Xu-Feng Huang, (2009) Increases in peptide Y-Y levels following oat beta-glucan ingestion are dose-dependent in overweight adults. PubMed
- Ekhard E Ziegler. (2011) Consumption of cow’s milk as a cause of iron deficiency in infants and toddlers. PubMed.