Key takeaways:
Oat milk is a hydrating plant-based drink. Some brands are fortified with vitamins and minerals to mimic cow’s milk, but they don’t have as much protein as cow’s milk.
People with allergies can safely drink oat milk if they can’t drink almond, cashew, or cow’s milk. It’s also suitable for vegan diets.
Some people choose oat milk because they like that it’s environmentally friendly. Others just love the creamy texture and taste.
The grocer’s fridge is filled with many plant-based milks. Among the most popular options is oat milk. It’s a sweet-tasting beverage that’s often fortified with vitamins and minerals to mimic cow’s milk. Oat milk sales are over $200 million dollars a year, second only to almond milk in popularity.
Whole grain oats are a nutritious food, but how do they get turned into milk? And how do the health benefits of oat milk compare to cow’s milk? Let’s find out.
What is oat milk?
Oat milk is a simple blend of oats and water. You can make it at home by blending oats with water, then straining out larger bits with a cheesecloth. The result is a creamy, mild beverage that’s dairy-free and lactose-free.
Oat milk is also made commercially and sold in grocery stores. It has a smooth and creamy texture and mild flavor. Many people say it’s the closest match to cow’s milk. In addition to oats and water, commercial oat milk may include:
Sugar
Salt
Oil
Vitamins
Minerals
Additives such as thickeners and gums
It’s important to note that ingredients can vary widely between brands. So, some commercial oat milks are more nutritious than others.
Why drink oat milk?
People may choose oat milk instead of cow’s milk for a variety of reasons:
Vegan diets: Oat milk is vegan since it’s made from plant-based ingredients.
Allergies: It’s a good choice for people who have dairy, soy, or nut allergies, since it’s free of these ingredients.
Health goals: Some people choose oat milk for their health, since it’s lower in saturated fat than cow’s milk.
Sustainability: Oat milk is environmentally friendly and sustainable. It has a lower carbon footprint than cow’s milk and is made using less water than almond milk.
And some people simply choose oat milk because they enjoy the taste or texture.
Plant-based milk options: If you want to compare different plant-based milks, here’s a guide to their differences in taste and nutrition.
Are you lactose intolerant? Take our quiz to help you find out.
Vegan vitamins and supplements: If you follow a vegan diet, you may be at risk for some vitamin deficiencies. Learn about the supplements you may need.
How does oat milk compare to cow’s milk?
Here are the nutrients in oat milk and 2% cow’s milk:
Oat milk (1 cup) | 2% cow’s milk (1 cup) | |
Calories | 120 | 122 |
Protein | 2 g | 8 g |
Fat | 6 g | 5 g |
Carbohydrate | 12 g | 12 g |
Fiber | 2 g | 0 g |
There are two main differences:
Cow’s milk is a source of protein, while oat milk is low in protein.
Oat milk has 2 g of fiber per cup, while cow’s milk contains no fiber.
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It’s important to note that this is a simplified chart. Grocery stores carry many brands of oat milk with differing amounts of sugar, fat, and vitamins. Likewise, there are different types of cow’s milk (like reduced fat, whole, and lactose-free) with varying levels of fat and sugar. The only way to know for sure is to read the nutrition labels.
Vitamins and minerals in oat milk and cow’s milk
Some brands of oat milk are fortified with vitamins and minerals to mimic cow’s milk. But some brands aren’t fortified at all. Fortified oat milk will list ingredients such as vitamin A palmitate, vitamin D2, and calcium carbonate.
The table below shows how fortified and non-fortified oat milks compare to cow’s milk. All the percentages noted below are the percent of your recommended daily value (DV) for that nutrient.
Fortified oat milk | Unfortified oat milk | Cow’s milk | |
Vitamin A | 20% | 0% | 15% |
Vitamin D | 20% | 0% | 25% |
Calcium | 25% | 2% | 25% |
Iron | 2% | 6% | 0% |
Potassium | 8% | 2% | 8% |
Benefits of oat milk
Oat milk is mostly water, so it’s a hydrating beverage. And as we’ve explained above, fortified oat milk contains nutrients including:
Carbohydrates
Fiber
Fat
Vitamins (vitamin A, vitamin D, riboflavin)
Minerals (calcium, potassium)
Antioxidants (flavonoids, avenanthramides)
Oat milk is also low in oxalates. Oxalates are nutrients that block calcium absorption. This also makes oat milk a good choice for people with kidney disease or kidney stones who follow a low-oxalate diet. In comparison, almond, cashew, and soy milks have higher levels of oxalates.
Drawbacks of oat milk
Whole oats are a nutritious food. But when whole oats are made into oat milk, nutrients are lost in the process. The process of making commercial oat milk includes:
Grinding oats
Using enzymes to release nutrients
Filtering to remove oat hulls
Adding salt, oil, and additives
Homogenization to break down fats
This long process classifies oat milk as an ultra-processed food (UPF). A recent study found that UPFs — even ones made from plants — are linked with a higher risk of heart disease. But it’s important to note that this study included many different types of UPFs. There’s no research to suggest that oat milk specifically is harmful for your heart.
Oat milk can also contain additives like thickeners. Studies in rodents show that these additives may be a problem for people with Crohn’s, colitis, or other gut inflammation. If you have bowel disease, it’s best to choose oat milk without thickeners like carrageenan or gums.
Finally, if you’re feeding toddlers or young children, oat milk isn’t a suitable replacement for cow’s milk. It doesn’t have the optimal amounts of protein, fat, or vitamins to support proper growth and development.
Is oat milk healthier than regular milk?
It depends. It really matters what you’re looking for. For example, if you have a cow’s milk allergy, oat milk is definitely healthier for you. If you’re looking for a protein-rich drink, cow’s milk is a better choice.
The technical answer in the research is that cow’s milk has more nutrients than oat milk. But nutrients aren’t the only measure of health. Some people consider the health of the planet, where oat milk wins for being more sustainable.
Plus, oat milk costs more than cow’s milk, which is another important factor. You get more nutrients per dollar (more protein, vitamins, and minerals) if you choose cow’s milk.
The answer is to choose the milk that best suits your nutritional needs, preference, and wallet.
If you decide to go with oat milk, choose one that:
Is fortified with vitamins and minerals to closely mimic milk: Otherwise, you’re just getting water and some carbohydrates, which isn’t very nutritious.
Doesn’t contain additives such as gums and thickening agents: This is especially important if you have gut health issues.
Is unsweetened: It will have less sugar than vanilla or original flavor milks.
The bottom line
Choose oat milk if you’re looking for a drink that mimics the taste and texture of cow’s milk, but you prefer a plant-based option. Just ensure that you get enough protein from other foods in your diet, since oat milk falls short.
Fortified oat milk is a source of fiber, vitamins, and minerals. One drawback is that it’s classified as an ultra-processed food because of how it’s made. A little bit of UPF is fine in a balanced diet. A nutrient-rich plant-based milk isn’t cause for concern if your overall diet is filled with other nutritious foods.
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References
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