Fastandup Logo

The Nutritional Benefits of Oat Milk: A Complete Guide

Published : Jun 14, 2023 5 mins read Updated On : Jun 30, 2023

Looking for a vegan and lactose-free alternative to your regular milk? Look no further than oat milk! This plant-based milk is not only delicious but also packed with nutritional benefits. From being rich in vitamins and minerals, high in fiber, and low in fat and calories, to having potential health benefits such as reducing cholesterol levels and supporting bone health, oat milk is a great addition to any diet.

In this blog post, we will take a deep dive into the nutritional benefits of oat milk and how it’s made. We’ll also explore its potential downsides so that you can make an informed decision about whether or not to include it in your diet.

What is Oat Milk?

Oat milk is a plant-based, dairy-free alternative to cow's milk made from a combination of oats and water. It has become increasingly popular in the lactose-free community. Oats are high in beta-glucan, which helps lower cholesterol and blood sugar levels. Oat milk is naturally sweet with a mild flavor that makes it an excellent substitute for cow's milk in cooking.

Although oat milk contains similar calories to cow's milk, it has double the number of carbohydrates and about half the amount of protein and fat. Homemade oat milk can be slimy but there are several ways to make it non-slimy. Overall, oat milk is an excellent dairy-free alternative for those who are lactose intolerant or vegan.

The Nutritional Profile of Oats Milk

Oat milk is a great source of many vitamins, minerals, and fiber. One cup or approx. 240ml of oat milk contains

Calories: 120
Protein: 3 grams
Fat: 5 grams
Carbs: 16 grams
Dietary fiber: 2 grams
Vitamin B12: 50% of the RDA
Riboflavin: 45% of the RDA
Calcium: 25% of the RDA
Phosphorus: 20% of the RDA
Vitamin D: 20% of the RDA
Vitamin A: 20% of the RDA
Potassium: 8% of the RDA
Iron: 2% of the RDA

How is Oat Milk Made?

Making oat milk at home is simple, and it may be cheaper than store-bought alternatives. Moreover, since you choose the ingredients, you may avoid additives and thickeners present in some commercial goods. You may alternatively use certified gluten-free oats to make it gluten-free.

Vegan and Lactose-Free Alternative

Oat milk is a popular vegan and lactose-free alternative to cow's milk that provides various nutritional benefits. While almond and soy milk are also popular options, their nutrient content and environmental impact differ from oat milk. Those with lactose intolerance can opt for lactose-free dairy milk, but organic and raw milk may pose health risks. It is important to note that milk alternatives should not be relied on as a weight loss strategy, but they can aid in reducing calorie intake from high-calorie beverages.

Oat milk is a versatile option that is suitable for most diets, being vegan, lactose-free, nut-free, soy-free, and potentially gluten-free (although cross-contamination could occur). With plant-based milk alternatives becoming more popular due to various dietary restrictions such as vegetarian or vegan diets, oat milk has become a go-to choice for people looking for a healthy and sustainable alternative to dairy milk.

Health Benefits of Oat Milk

1. May Reduce Cholesterol

One of the main benefits of oat milk is its ability to reduce cholesterol levels. This is due to the beta-glucan content in oats, which has been shown to lower both total and LDL cholesterol levels. Additionally, regular consumption of oats, including oat milk, may help reduce the risk of heart disease by protecting LDL cholesterol from oxidation.

Oat milk also contains beta-glucan which stimulates the release of peptides that reduce the risk of obesity and promote bowel movement to prevent constipation. Its high fiber content may also aid in preventing colorectal cancer.

2. Supports Bone Health

Oat milk has several health benefits, including promoting bone health. This is because it is often fortified with calcium and vitamin D, which are essential for strong and healthy bones. Additionally, the potassium, magnesium and zinc found in oat milk are crucial micronutrients that promote healthy bone formation.

Calcium is an essential nutrient for strong bones and teeth, muscle movement, and nerve signals. Oat milk contains potassium and magnesium, which reduce bone breakdown and aid calcium retention for strong and healthy bones. Adequate vitamin D is also important as it aids the absorption of calcium from your digestive tract.

Commercial oat milk can be a great source of these nutrients, making it an easy addition to your daily diet to support bone health.

The Nutritional Benefits of Oat Milk: A Complete Guide

3. Improves Digestion

One of the key benefits of oat milk is its ability to improve digestion. Oats are rich in fiber, which promotes bowel movement and aids digestion, preventing constipation. This higher consumption of oats can also reduce the risk of colorectal cancer.

4. Great Option for Vegans

For people with particular dietary needs, oat milk is a wise alternative. It's vegan and gluten-free, with no nuts, soy, or lactose thanks to its base of oats and water. Even though oats are gluten-free by nature, they can end up contaminated with gluten-containing grains if handled in the same facilities.

5. Great Source of Vitamin B

B vitamins like riboflavin (B2) and vitamin B12 are frequently found in oat milk. B vitamins are important for good health and have a variety of uses. For example, if you're deficient in this group of vitamins, they may help reduce stress, mitigate oxidative damage, and promote healthy hair, nails, and skin.

Potential Downsides of Oat Milk

While oat milk is a healthy alternative to cow's milk, there are some potential downsides that should be considered. Oat milk can cause gas and bloating if it is sweetened or if the person consuming it has a sensitivity to oats. Additionally, the effect of oat milk on skin health is inconclusive and varies from person to person. It is important to choose plain and unsweetened oat milk with added calcium, vitamin D, and vitamin A for optimal nutritional benefits.

However, oat milk is still a good choice for people who are lactose intolerant or allergic to dairy products. Oat milk contains beta-glucan, which can help lower cholesterol and blood sugar levels. It is also a good source of vitamins and minerals such as iron, riboflavin, and vitamin B12. As with any dietary change, individuals should consult their doctor before incorporating oat milk into their diet.


In conclusion, oat milk is a nutritious, vegan-friendly lactose-free alternative to dairy milk. It is rich in vitamins and minerals, high in fiber, and low in fat and calories. Oat milk may also have potential health benefits such as reducing cholesterol levels, supporting bone health, and improving digestion. However, it’s worth noting that some brands may contain added sugars or preservatives, so always read the label before making a purchase. Overall, oat milk provides an excellent option for those who are looking for a healthier alternative to traditional cow’s milk. So why not give it a try? Pick up a carton on your next grocery run and see how it tastes!

Featured in