Locations:
Search IconSearch
September 30, 2019/Diet, Food & Fitness/Nutrition

Is Oat Milk Good for You? A Dietitian Explains This Trendy Dairy Alternative

The pros and cons of this plant-based beverage

Milk made of oats is oat milk

A new drink has taken coffee shops and the nondairy section of the grocery store by storm: oat milk.

Advertisement

Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy

What’s oat milk, you ask? It’s 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. Its creamy texture has made it a favorite of latte-making baristas, while its nutritional profile has earned points with consumers and secured its spot in grocery stores’ nondairy lineups.

But should you trade in your almond milk or soy milk for oat milk? Functional medicine dietitian Jorden Edinger, RDN, LD, discusses some things to consider.

It checks the allergen-free boxes

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.

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. Edinger recommends checking the label and selecting a certified gluten-free oat milk if you are sensitive to gluten or have celiac disease.

How it stacks up nutritionally

Compared to other plant-based milks, such as almond or rice milk, oat milk typically has a bit more protein and fiber, Edinger explains.

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. “That’s a bit more than most almond milks but less than a bowl of oatmeal,” she says.

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.

Advertisement

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.

Stick with unsweetened

Edinger warns that some varieties sold in stores do have added sugar, especially the flavored versions. Some brands of oat milk also include small amounts of oils, gums or stabilizers. Look for varieties that say “unsweetened” and have a simple ingredient list.

Or you could try making it at home, which would allow you to control exactly what’s added to it, Edinger suggests. The base recipe includes just oats, water and a pinch of salt blended until smooth and then strained through a fine mesh strainer.

“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.

The takeaway

If you avoid dairy and are on a low-carb diet, almond milk might be your best bet.

But if you have a nut allergy or are just looking for a thicker, more filling addition to your coffee, smoothie or cereal, this might be a good option for you.

“Oat milk can be enjoyed and included as part of a healthy, well-balanced diet that also includes plenty of colorful produce, healthy fats and protein,” Edinger says.

Advertisement

Learn more about our editorial process.

Related Articles

Person stirring glass mug of green tea with spoon
September 5, 2024/Nutrition
How Green Tea Can Benefit Your Health

Catechins (antioxidants) in green tea help fight inflammation and diabetes, while improving memory and heart health

Plate full of an array of snack foods like vegetables, fruits, nuts, pickles, cheese and bread
August 29, 2024/Nutrition
What Is ‘Girl Dinner’?

This quirky food trend is harmless, as long as you’re getting enough protein, fiber and healthy fats

Hot mug of lettuc water, with lettuce stalks nearby
August 28, 2024/Nutrition
Can Lettuce Water Actually Help You Sleep?

While it’s rich in antioxidants, this leafy water trend is likely not much of a sleep inducer

Tofu and vegetables in enamel serving skillet
August 27, 2024/Nutrition
What You Need To Know About the Ornish Diet

This low-fat, plant-based eating plan includes lifestyle changes, such as exercise, stress management and social support

Assorted fruits, nuts and seeds in bowls and on table
August 23, 2024/Diabetes & Endocrinology
Thyroid Issue? Here’s What To Eat and What To Avoid

No diet can cure hypothyroidism or hyperthyroidism, but some foods and supplements can cause trouble

Hands scooping pomegranate seeds from bowl onto fruit bowl
August 22, 2024/Nutrition
Is a Whole Foods, Plant-Based Diet Right for You?

Eating foods derived from plants can lower your risks of heart disease, diabetes and obesity

Person squeezing half a lemon into a glass of water
August 21, 2024/Nutrition
Is Starting Your Day With Lemon Water Healthy?

A glass of lemon water in the morning can help with digestion and boost vitamin C levels, and may even help get you into a better routine

Person at kitchen counter prepping salad, with lettuce, mushroom, avacado, kiwi, with big Vitamin K nearby
August 20, 2024/Nutrition
6 Key Differences Between Vitamin K and Potassium

Both micronutrients support body functions, but there are key differences, like what foods have them and what jobs they do

Trending Topics

Female and friend jogging outside
How To Increase Your Metabolism for Weight Loss

Focus on your body’s metabolic set point by eating healthy foods, making exercise a part of your routine and reducing stress

stovetop with stainless steel cookware and glassware
5 Ways Forever Chemicals (PFAS) May Affect Your Health

PFAS chemicals may make life easier — but they aren’t always so easy on the human body

jar of rice water and brush, with rice scattered around table
Could Rice Water Be the Secret To Healthier Hair?

While there’s little risk in trying this hair care treatment, there isn’t much science to back up the claims

Ad