What is Oat Milk?

Oat milk is one of the many plant-based milk substitutes that have recently gained enormous popularity. Because it is naturally free of lactose, nuts, and soy, oat milk is a wonderful option for persons with certain food allergies and intolerances. It is suitable for those with gluten-related diseases as it is produced using oats that have been verified to be gluten-free. You can find it online and at most grocery stores due to its rising popularity. Additionally, you can prepare it at home and alter it to your preferences.

Oat Milk

Manufacturers frequently add vitamin B12 to oat milk, which can be a healthy source of calcium and other nutrients. Oat milk supports a healthy digestive tract and bursts with fiber and plant-based protein. In addition, oat milk is typically a fairly good source of calcium. Most companies also fortify their varieties with extra vitamins A, B, B-12, and D.

What is Oat Milk?

Oat milk is a dairy-free alternative to cow’s milk. It is suitable for people who:

  • Follow a vegan or plant-based diet
  • Are lactose intolerant
  • Are you allergic to milk
  • Live with gastroenterological conditions, such as Crohn’s disease, ulcerative colitis, or irritable bowel syndrome.

Steel-cut oats are soaked in water and then strained to create oat milk by manufacturers. Some manufacturers then enrich the milk with vitamins and minerals.

The vitamins and minerals in oat milk will vary depending on the brand. Oat milk is generally rich in minerals, such as calcium and vitamin B12, and it lacks some of the minerals found in regular dairy milk, which offers more protein and vitamins.

How to Make it?

Oat milk is easy to make at home — and potentially even cheaper than store-bought options.

What’s more, making your own allows you to choose the ingredients and avoid the additives or thickeners in some commercial products. You can also make it gluten-free by using certified gluten-free oats.

Here’s how to make homemade oat milk in just a few minutes:

  1. Blend 1 cup (80 grams) of rolled or steel-cut oats with 3 cups (720 mL) of cold water for 30 seconds.
  2. Place a cheesecloth over a wide-mouth jar or bottle. Pour the mixture over the cheesecloth to separate the milk from the oats.
  3. Lift the cloth from the ends to form a sac, and gently squeeze any remaining liquid into the jar.

To enhance the flavor, try adding a pinch of salt, a little vanilla or cinnamon extract, a few dates, maple syrup, or honey before blending. To avoid a slimy result, use cold water, refrain from squeezing the cheesecloth too hard when draining the remaining liquid, don’t soak your oats beforehand, and don’t blend them for longer than 30 seconds.

How Health is Oat Milk?

Here are the health benefits of oat milk:

Vegan and Free from Lactose, Soy, and Nuts

Oat milk is a logical choice for people who must adhere to particular dietary limitations.
It is vegan and devoid of nuts, soy, and lactose because it is made with oats and water. Oats are naturally gluten-free; however, they may be contaminated if processed in the same factories as grains containing gluten.
Check the label to confirm that the product you’ve chosen is prepared with gluten-free oats if you prefer oat milk that is guaranteed to be gluten-free. You can also prepare your homemade oat milk with oats that have been verified to be gluten-free.

Great Source of B Vitamins

B vitamins like riboflavin (B2) and vitamin B12 are frequently added to oat milk as fortifiers. B vitamins are crucial for good health and have several advantages. For instance, lacking this group of vitamins may aid in reducing stress, preventing oxidative damage, and promoting healthy skin, hair, and nails.

May lower LDL (Bad) Cholesterol

The soluble fiber beta-glucan, which is good for the heart, is abundant in oat milk.
Within your stomach, beta-glucan creates a gel-like substance that can bind to cholesterol and stop it from being absorbed. In particular, levels of LDL (bad) cholesterol, which have been connected to heart disease, may be reduced due to this.

For instance, a previous investigation from 1999 that involved 66 men with high cholesterol discovered that consuming 3 cups (750 mL) of oat milk every day for five weeks lowered total and LDL cholesterol by 3 and 5%, respectively. Furthermore, a meta-analysis of 58 trials, most of which involved persons with high cholesterol, found that taking an average of 3.5 grams of beta-glucan daily for 5–6 weeks lowered LDL cholesterol and apolipoprotein B by 4% and 2%, respectively.

Great for Bone Health

Calcium and vitamin D are frequently added to oat milk as supplements since they are good for your bones.
Since calcium is the primary mineral involved in the formation of bones, it is crucial for their strength and health. Your bones may grow brittle and more prone to breaking or fracture if you consistently consume inadequate amounts of calcium in your diet. Getting enough vitamin D is crucial because it helps your body absorb calcium from your digestive system. A deficiency in vitamin D might prevent your body from absorbing adequate calcium, weakening your bones.

Disadvantages of Oat Milk

Here are some disadvantages of oat milk:

  • First, some sweetened or flavored kinds could have a lot of added sugar, so try to avoid them whenever you can.
  • Additionally, most commercial oat milk is not gluten-free certified, and people with gluten-related diseases may experience stomach issues from gluten-contaminated items. The best oat milk to buy if you have trouble digesting gluten is oat milk that has been declared gluten-free on the label. Additionally, you can create it from scratch using gluten-free oats.
  • Remember that homemade oat milk won’t be as nutrient-dense as most commercial options as it isn’t vitamin-enriched.
  • Additionally, oat milk has substantially less protein than the dairy version, so it probably won’t leave you feeling as satisfied.
  • Oat milk has the additional drawback of costing more than cow’s milk. Making it at home is probably less expensive if you’re on a tight budget and want to try it.
  • For the most part, oat milk is secure for infants and kids. However, because it lacks nutrients necessary for healthy growth, it cannot be used as a substitute for breast or cow’s milk. Before giving your child a milk alternative, it is advisable to consult with their pediatrician.

Is Oat Milk Better than Dairy?

Oat Milk?

Oat milk is widely regarded as a healthy choice, according to most nutritionists. It is crucial to remember that oat milk’s nutritional content varies from brand to brand, and it may not have fortified micronutrients in certain brands. In contrast, other brands may contain more vegetable oils or sugars, which will affect the total amount of fat, sugar, and calories in the beverage.

Nutritionists often advise consumers to keep an eye out for added sugars in brands and choose unsweetened options whenever possible. The secret, though, is moderation. When asked if oat milk is healthy, Jessica Overfield, a BSc nutritionist at BrandRated, responds, “In moderation and as long as you make good choices.”

Trans-fatty acids, sometimes known as trans fats, are one area where traditional cow’s milk and oat milk differ. Oat milk and other plant-based milk do not contain trans fats, which are created naturally from animal fat because they do not contain animal ingredients (non-animal trans fats are artificially produced via the hydrogenation of vegetable oils).

Oat Milk Vs. Almond Milk

Knowing how the two compare may be helpful the next time you go grocery shopping because oat milk and almond milk are the top-selling dairy products in the US. Almonds and oats are soaked in water, mixed, and filtered to eliminate most of the solid ingredients in both situations. After this point, many businesses add calcium, vitamin B12, and vitamin D to their products.

But if you care deeply about sustainability, you might want to consider that oats and almonds have different environmental impacts. According to the journal Global Food Security(opens in new tab), growing and harvesting almonds will use much more water.

There will be some fluctuation in the nutritional content of various items, especially if they are flavored or sweetened. However, neither oat nor almond milk contains a lot of fat, sugar, or dietary fiber in its unprocessed forms, and their calorie counts are the main distinction between them. As much as 20g of energy-dense carbs can be found in a single serving of oat milk, compared to as little as 1g in a cup of almond milk.


A non-dairy substitute for cow’s milk is oat milk, and it is suitable for those who have a plant-based or vegan diet and those who are allergic to or intolerant to dairy. A good dose of protein, fiber, calcium, and riboflavin can be found in oat milk. Compared to oat milk, cow’s milk has a larger protein level and a wider variety of vitamins and minerals, but it also has a higher fat content.

Oat milk is a plant-based milk substitute that is naturally devoid of dairy, lactose, soy, and nuts. It is also vegan and is suitable for anyone with gluten intolerance or allergy when cooked using oats that have been certified gluten-free.

It is common practice for commercial items to be enriched with vitamins and minerals that may be good for your bones and heart. Please make your own at home or buy an unsweetened type from the supermarket to enjoy its flavor and health benefits.