Is Oat Milk Better for You?

Oat milk has established its place on grocery store shelves and in coffee shop lattes. But it’s not the only plant-based milk on the market. It has steep competition with other dairy-free beverages like almond, soy, cashew, hemp and rice milks. Oat milk is made from whole grain oats blended with water, so what’s with all the fuss? Is it better for you than cow’s milk?

When determining which type of milk is the best choice for you, consider what’s most important to your taste buds, your diet and your overall health.

• Are you seeking a low-fat option to add to coffee, cereals, smoothies and sauces?
• Are you trying to reduce added sugars and carbohydrates in your diet?
• Are you counting calories?
• Do you need to consume more calcium, protein, fiber or Vitamin D?
• What about dietary restrictions like veganism or a soy, nut, gluten or dairy intolerance/allergy?
• How about taste? Do you prefer the flavor and texture of one type of milk over the others?

All oat milk products are not the same.

Just like cow’s milk and other dairy-free alternatives, oat milk comes in a few varieties. There’s organic, original/plain, unsweetened (no added sugars), flavored (like vanilla and chocolate, which often have added sugars and artificial flavors), and barista blend (made with added gums, oils and stabilizers for a creamier, foamy texture). Each type and brand of plant/nut milk includes different ingredients. So, the amounts of additives, calories, carbohydrates, sugars, fats, vitamins and minerals vary slightly per product.

Oat Milk vs. Cow’s Milk Nutrition

A 2018 study found that “oat milk contains a good quantity of fatty acids, protein, minerals, vitamins, dietary fiber and a variety of micronutrients.” When consumed regularly and as part of a heart healthy diet, these nutrients can support several health benefits, including reducing blood sugar, lowering cholesterol and preventing cancer.

However, oat milk has a glycemic index (GI) of approximately 69, which is considered high. “This means it can cause a more rapid increase in blood sugar levels compared to lower GI plant-based alternatives like soy milk (GI ~30–40) or almond milk (GI ~25),” says Camila Ludert, RD, a clinical dietitian with the University of Miami Health System. “This is particularly relevant for individuals regulating blood sugar levels, especially those with comorbid conditions such as diabetes.” 

Non-Fat Dairy (Skim) Milk vs. Unsweetened Oat Milk

Let’s say you’re trying to decide between skim milk (cow’s milk) and plain, no-sugar-added oat milk.

In a one-cup serving, dairy milk has approximately 90 calories and 12 grams of carbohydrates that come from naturally occurring sugars (no added sugars). If consuming fewer calories and less sugar is your primary goal, unsweetened oat milk might be the better option because one serving provides 60 calories and 0 grams of sugar.

“Oat milk may contain maltose, a sugar with a high glycemic index, but its overall glycemic impact varies depending on the brand and processing method,” Ludert says. “Factors such as added enzymes, fiber content and total carbohydrate composition can influence how it affects blood sugar levels, making it important for individuals with type 1 or type 2 diabetes to choose their oat milk carefully.”

If you want to lower your fat intake while increasing your protein intake, fat-free dairy milk comes out on top with 8 grams of protein, whereas oat milk contains 3 grams of fat and only 1 gram of protein.

What about vitamins and minerals? When it comes to calcium, these two options are neck and neck. Oat milk provides 35% of the recommended daily value, and skim milk has 25%. Both types of milk contain 15% of your daily Vitamin D needs.

All of these nutritional values are estimates and vary based the ingredients in oat milk products.

Whole Dairy Milk vs. Whole Oat Milk

Maybe you’ve never been a fan of skim milk, and your family has been drinking whole milk for generations. Should you make the switch to original, full-fat oat milk, which is thicker and creamier than reduced fat oat milk?

A one-cup serving of whole dairy milk provides approximately 150 calories, whereas full-fat oat milk comes in at 160 calories — a tiny difference. Whole milk also has 12 grams of carbohydrates and 11 grams of naturally occurring sugars (no added sugars). In this head-to-head competition, oat milk isn’t the best choice, with 15 grams of carbs and 7 grams of added sugars.

“If you’re mindful of your sugar intake, it’s important to know that added sugars can cause blood sugar spikes, lead to fat storage if not used for energy, and increase hunger by affecting appetite-regulating hormones,” Ludert says.

If you’re more concerned about limiting your fat intake, you should consume both options in moderation. Whole dairy milk has 8 grams of fat, and plain oat milk contains slightly more (9 grams). In this case, the dairy option provides more protein (8 grams), while oat milk has only 3 grams of protein per serving.

When it comes to calcium and Vitamin D, these two options are real contenders. Full-fat oat milk provides 25% of the recommended daily value of calcium, and whole milk has 30%. Cow’s milk includes 15% of your daily Vitamin D needs, whereas oat milk offers slightly more of this essential vitamin (20%).

Again, all of these nutritional values are estimates and vary based the ingredients in oat milk products.

Curious about making your own non-dairy milk?

It’s quite easy, and making your own beverage will ensure there’s no added sugars and other additives, emulsifiers or preservatives you don’t want to drink.

There are many simple recipes online that detail how to properly soak the oats (or nuts, if you want to make a nut milk) in water overnight. Then blend it, strain it, chill it and enjoy.

Dana Kantrowitz is a contributing writer for UMiami Health News.

Originally published on: March 25, 2020

Tags: Camila Ludert, dairy intolerance, milk alternative, oat milk nutrition, plant milk