12 benefits of oat milk
Oat milk has fast become a popular choice among plant-based milk alternatives. If you're curious about its nutritional value, health benefits, or how to make your own batch at home, this guide covers it all.
What is oat milk?
Oat milk is a vegan, dairy-free, and soy-free milk alternative made from oats blended with water. Its high carbohydrate content helps it replicate the frothy, creamy texture needed for lattes and cappuccinos.
Because it's typically fortified, oat milk often matches or exceeds the nutrient profile of dairy milk, especially in vitamins A, D, B2, and B12.
What does oat milk taste like?
Many say oat milk tastes similar to cow’s milk but with a subtle oat finish. Compared to other plant-based options, it tends to be a bit thicker and naturally sweeter.
Summary
- Made from oats and water, oat milk is naturally free from soy, dairy, and lactose.
- Most store-bought varieties are fortified with essential vitamins.
Is oat milk good for you?
Generally speaking, yes. With just oats, water, and a few added nutrients, oat milk is a fairly wholesome choice. Here’s how its health benefits stack up.
12 benefits of oat milk
1. Source of vitamin B
Most oat milks are fortified with B2 and B12, which help the body convert food into energy. B12 also plays a crucial role in the formation of red blood cells and neurological function. A cup of oat milk can provide up to 100% of your daily needs for these two vitamins.
2. High levels of dietary fibre
Oat milk contains more fibre than most other plant milks. Fibre helps to regulate blood sugar levels, improves digestion, supports healthy bowel movements, and can help you stay fuller for longer.
3. May support healthy cholesterol
The beta-glucans in oats bind in the gut and help reduce cholesterol absorption. Just one cup provides about a third of the recommended daily intake. One study suggested that consuming 3g of these beta-glucans can reduce LDL cholesterol by 5–7%.
4. May reduce risk of heart disease
Lower cholesterol levels may go hand-in-hand with lower risk of heart disease. Oat milk isn’t a cure-all, but as one piece of a balanced diet, it’s a smart choice for heart health.
5. Zero saturated fats
Unlike cow’s milk, oat milk doesn’t contain saturated or trans fats. Instead, it’s made up of unsaturated fats, which are generally better for heart health.
6. Contains protein
Each cup of oat milk contains around 3g of protein—more than almond, coconut, or rice milk, though less than soy.
7. A hypoallergenic alternative
Oat milk is a good choice for many people with food allergies, as it’s free from nuts, lactose, and soy. Just be sure to check for gluten-free certification if needed, as oats can be cross-contaminated during manufacturing.
8. Beneficial for skin
Oat milk contains antioxidants and works as a humectant, helping skin retain moisture. It’s commonly used as an ingredient in skincare products for its soothing properties.
9. Good for bone health
Fortified oat milk contains calcium and vitamin D—key nutrients for healthy bones. Many brands also include potassium and magnesium, which support bone structure and help with calcium absorption and retention.
10. Supports gut health
Beta-glucans don’t just help your heart—they also play a role in gut integrity and metabolism. One study showed gut health improvements after regular beta-glucan intake.
11. Promotes healthy hair and nails
The B vitamins in oat milk help fight oxidative stress and may promote cellular repair. B12 in particular is tied to stronger nails, healthier hair growth, and potentially slowing down premature greying.
12. Helps you feel full
Thanks to its fibre content, oat milk may help with satiety and appetite control, much like a bowl of porridge in the morning.
Summary
- Oat milk is linked to strong bones, a healthy gut, clearer skin, and more sustained energy.
- However, its carb content may be high for those on low-carb diets.
Oat milk calories
An average 240ml serving of unsweetened, fortified oat milk delivers around 120 calories. This is more than many other alternative milks, largely because of its higher carbohydrate and fibre content.
Summary
- Oat milk is free from saturated fat and higher in protein than nut-based milks.
- But it’s also more calorie- and carb-dense than other milk alternatives.
Is oat milk suitable for everyone?
Not everyone with a gluten sensitivity can tolerate oat milk unless it’s specifically made from certified gluten-free oats. Vincent Carrié notes that some producers, like Glebe Farm, use gluten-free oats, making their products more accessible. Always check the label if you’re avoiding gluten or added sugars.
Summary
- Oat milk may not be suitable for people with coeliac disease due to potential cross-contamination.
- For a lower sugar option, choose varieties labeled unsweetened.
How to make oat milk
Making oat milk is quick and uses just a handful of ingredients. Great for anyone who wants more control over additives or needs to avoid gluten.
Oat milk recipe
Ingredients
- 1 cup oats (100g)
- 3 to 4 cups water (750ml to 1L)
- 1 tsp vanilla extract (optional)
- 1–2 tbsp maple syrup or 1–2 Medjool dates (optional)
- Pinch of salt (optional)
Method
- Soak the oats in water for a few hours or overnight.
- Drain and rinse the oats well.
- Blend oats with clean water and any optional ingredients until smooth.
- Strain through a cheesecloth, nut milk bag, or fine mesh sieve.
- Store in the fridge for up to 5 days.
Tips for making oat milk
- Avoid over-blending to prevent a slimy texture—one minute should be enough.
- Don’t heat homemade oat milk; it can become too thick, though it works fine in hot drinks.
- Always use certified gluten-free oats if you’re sensitive to gluten.
Takeaway
Oat milk isn’t just a trendy plant-based milk. It’s loaded with beneficial nutrients—especially when fortified—and makes a smart alternative to dairy for many people. From sustaining energy to aiding bone health and digestion, its appeal goes far beyond just being vegan-friendly.
You also asked...
Can you have an oat milk allergy?
If you’re allergic to oats, you’ll need to avoid oat milk. People with coeliac disease or gluten intolerance may also react if the milk isn’t made from certified gluten-free oats.
Is oat milk dairy-free?
Yes, oat milk contains no dairy, lactose, or soy. Its creamy texture makes it a favorite for cooking and baking as a dairy substitute.
Oat milk ingredients?
Basic oat milk includes oats and water. Store-bought versions may contain added vitamins, minerals, and sometimes sweeteners or stabilizers.
Is oat milk keto?
Not really—oat milk tends to be too high in carbs. However, small servings of unsweetened oat milk may fit into a strict keto plan.
Nutritional comparison (unsweetened):
- Oat milk: 45 cal, 0.5g fat, 8g carbs, 1g protein
- Almond milk: 30 cal, 2.5g fat, 1g carbs, 1g protein
- Cashew milk: 25 cal, 2g fat, 1g carbs, <1g protein
- Coconut milk: 45–50 cal, 5g fat, 1g carbs, 1g protein
- Macadamia milk: 50 cal, 4.5g fat, <1g carbs, 1g protein
Does oat milk have lactose?
No, oat milk is naturally lactose-free, making it suitable for those avoiding dairy-based sugars.
Is oat milk vegan?
Yes, oat milk is entirely plant-based and often considered one of the most environmentally friendly milk alternatives. It has a lower carbon footprint than dairy and other plant milks and doesn’t rely heavily on water-intensive crops like almonds.
Disclaimer
The advice in this article is for information only and should not replace medical care. Please check with your GP or healthcare professional before trying any supplements, treatments or remedies. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.