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