Oat Milk Benefits, Nutrition, And Its Side Effects

oat milk benefits

In particular, oat milk is a good choice for people with allergies or intolerance. Nature is free of lactose, nuts, soy, and gluten when made from gluten-free certified oats.

What is Oat Milk?

Oat milk is a popular non-dairy, non-dairy milk. It is made by sucking and mixing oats chopped in metal or wrapped in water and strained with cheesecloth to separate the milk from the oats. Naturally, oat milk is not as nutritious as whole oats. As a result, it is often enriched with nutrients – including calcium, potassium, iron, and vitamins A and D.

Oat milk is different in that it does not contain much of the body fat found in other types of milk. Also, it contains beta-glucans – a soluble fiber that can provide cardiovascular health benefits. Due to its growing popularity, you can find oat milk at most grocery stores or online. You can also make it at home and customize it to your liking.

Oat Milk Benefits

Main Source of Vitamins B

Oat milk is often fortified with B vitamins, such as riboflavin (B2) and vitamin B12. Vitamin B is essential for good health and is linked to many benefits. For example, they can help boost your mood, fight oxidative stress, and promote healthy hair, nails, and skin – especially if you already lack these vitamins.

May Lower Blood Cholesterol

Oat milk is high in beta-glucans – a soluble fiber with cardiovascular health benefits. Beta-glucans come from a gel-like substance inside your stomach, which can bind to cholesterol and reduce its absorption. This can help lower blood cholesterol levels – especially the “bad” LDL cholesterol, which is linked to heart disease.

One study in men found that drinking about 3 cups (750 ml) of oat milk daily for 5 weeks reduced blood cholesterol levels by 3% and “bad” LDL by 5%. One study found that, on average, using 3 grams of oat beta-glucans daily reduced “bad” LDL blood cholesterol by 5-7%. Interestingly, 1 cup (240 ml) of oat milk can provide up to 1.3 grams of beta-glucans.

Ready for Bone Health

Oat milk is often fortified with calcium and vitamin D – which can help your bones. Calcium is important for strong and healthy bones because it is the main mineral used to build them. The lack of calcium in your diet can cause your bones to become dehydrated and prone to fractures or fractures.

Adequate vitamin D is equally important, as it helps to absorb calcium from your digestive tract. Vitamin D deficiency can prevent your body from getting enough calcium, which can cause your bones to weaken, increasing the risk of fractures. Commercial oat milk is also a good source of vitamin B12, which is linked to healthy bones and a lower risk of osteoporosis.

Oat Milk Nutrition

Oat milk is an excellent source of many vitamins and minerals, as well as fiber.

One cup (240 ml) of sugar-free oat milk, fortified by Oatly contains approximately:

  • Calories: 120
  • Protein: 3 grams
  • Fat: 5 grams
  • Carbs: 16 grams
  • Dietary fiber: 2 grams
  • Vitamin B12: 50% Daily Value (DV)
  • Calcium: 27% DV
  • Phosphorus: 22% of DV
  • Vitamin D: 18% DV
  • Vitamin A: 18% DV
  • Potassium: 6% DV

Because oatmeal is made from filtered oats, it is deficient in many nutrients that you can get by eating a bowl of oats. For this reason, nutrition is often recommended.

Most commercial oat milk is fortified with vitamins A, D, B2, and B12, as well as various minerals such as calcium.

Compared to other types of milk, oat milk is generally higher in calories, carbs, and fiber than almonds, soy, or cow’s milk while providing less protein than soy and dairy varieties.

It is also noteworthy that although oat and almond milk are twice as nutritious, oat milk is often high in B vitamins, and almond milk is often high in vitamin E.

Oat Milk Side Effects

Oats are not an ingredient that many people find to be problematic, but occasionally there are some oats side effects that occur when first introduced. The main issue is the high fiber content in oats when your body is not used to processing much fiber. On the other hand, it is possible to face an oat allergy. However, one should be aware of the potential oat milk dangers so that you can mitigate any risk before encountering the obstacle.

Upset stomach

Many people are not used to consuming fiber, so an influx of fiber-rich food or beverages can initially cause an upset stomach. For this reason, it is recommended to start will small amounts and slowly increase portion size as your body becomes familiar with consuming fiber-rich foods.


Oats are packed with both soluble and insoluble fiber, both of which will cause you to pass stool through the intestines more efficiently. The two types of fiber work together to soften the mass and bulk up the stool, which ultimately makes it easier to work its way through the intestinal tract.

Gluten sensitivity

Although oats are naturally gluten-free, cross-contamination of wheat processing machinery is the primary cause of exposure. If you suffer from celiac disease or gluten sensitivity, then purchase gluten-free oat milk or make your own with gluten-free rolled oats.

Carb heavy

Oats are whole grain that is carb-dense food. The complex carbs are loaded with fiber which slows the digestion and absorption rate of blood sugars, therefore it is not a simple carb that immediately spikes insulin levels.

Apart from its minimal risk factors, oat milk is beneficial and well-liked among many dairy-free beverage advocates. It is one of the best plant-based milk variants for vegans and health-conscious people, as a result, it has seen a significant surge in popularity.


How healthy is oat milk?

Although the sugar is natural, oat milk is very high in carbohydrates. Along with soy milk, oat milk provides more riboflavin, or vitamin B-2, than cow's milk. Many manufacturers add additional vitamins and minerals to oat milk to increase the nutritional value of the drink.

Is oat milk healthier than regular milk?

Most commercial oat milk is fortified with vitamins A, D, B2, and B12, as well as various minerals like calcium. Compared to other types of milk, oat milk generally has more calories, carbs, and fiber than almond, soy, or cow's milk while providing less protein than soy and dairy varieties.

Is oat milk good for weight loss?

Promotes satiety – The high levels of protein and fiber found in oat milk promote satiety, meaning it fills you up quickly and helps keep you feeling full for longer. This can help improve appetite control and promote weight loss.

Which is healthier almond or oat milk?

Oat milk is the better option if you have a nut allergy or want to increase your intake of vitamin B12 and riboflavin. Almond milk is best if you are watching your weight, as it is lower in calories and fat content.

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