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Monday, March 27, 2023

Oat Milk: Is It Good For You?

Oat milk is definitely healthy, but it’s not necessarily good for you in all cases. Is oat milk good for you? Yes and no—you’ll find out what makes oat milk so great later on in this article! First, let’s take a look at the nutritional information of oat milk, what are the health benefits of drinking oat milk, the downsides, and is oat milk better than cow’s milk?

What is Oat Milk?

What is Oat Milk

Oat milk is not a dairy product as such, but a plant-based beverage made from ground oats soaked in water. The resulting thick liquid can be processed into an oat cream and used to make all kinds of foods, including ice cream and yogurt. Oats have been used for thousands of years and are now getting increased attention due to their health benefits. Read on to learn more about how healthy oat milk really is and whether it’s good for you or not!

Health Benefits

Health Benefits of oat milk

Oat milk is very low in saturated fat and cholesterol-free, making it a healthy choice for people with heart problems. Oats are known to lower cholesterol, so if you’re watching your levels, drink oat milk instead of regular dairy milk.

As far as protein goes, oats are comparable to other kinds of grains when it comes to protein content and contain many essential vitamins and minerals like potassium and vitamin B—making oat milk good for you all around!

Oat Milk is Vegan

Oat Milk is Vegan

Oat milk is produced from water and oats. In its unfortified form, it contains no added vitamins or minerals. While oat milk is low in calories (and most brands are vegan-friendly), it’s also low in protein and other essential nutrients—including calcium and vitamin D. Oats do contain some protein, but they’re primarily a carb-based food that’s high in fiber. Although many brands of oat milk claim to be fortified with calcium and vitamin D, others don’t.

May Lower Bad Cholesterol

May Lower Bad Cholesterol

There’s some evidence to suggest that oat milk may be good for you, namely because it may lower your LDL (bad) cholesterol. Drinking a glass of oat milk is much healthier than reaching for a glass of full-fat cow’s milk, which has been linked to heart disease and atherosclerosis. When it comes to HDL (good) cholesterol, most studies show no discernible difference between those who regularly drink cow’s milk and those who don’t. But there are a few outliers showing that when people replace their dairy intake with plant-based beverages like oat milk or almond milk, they saw an increase in their HDL levels; if anything, then drinking more plant-based milk will help boost your HDL levels.

Great for Bones

Great for Bones

Oat milk is high in both magnesium and calcium, so it’s great for your bones. This makes it beneficial for those with osteoporosis, as well as those who are looking to build stronger bones overall. Your body needs a constant supply of magnesium and calcium to maintain strong bones and prevent breakage down the road.

A Huge Source of Vitamin B

A Huge Source of Vitamin B

Oat milk is a great source of vitamins B1, B2, and B3. Many people who follow a vegan diet (and even some meat-eaters) are deficient in vitamin B12, so it’s important to make sure you include food sources that provide you with enough of it. By adding oat milk to your daily diet, you’ll be doing just that!

The Downside

The Downside of oat milk

From a taste perspective, oat milk is relatively mild and has a smooth mouthfeel. But from a nutritional perspective, it’s not as great as cow’s milk. Oat milk has less protein than cow’s milk does, but it also doesn’t have much calcium. (1) And though oat milk tastes better than some plant-based milk (like coconut or hemp), it can still be quite bland in comparison to cow’s milk—which makes for an unpleasant drinking experience for some people. If you like more flavor and texture with your glass of plant-based goodness, look into rice or almond milk instead.

Also, watch out for added sugar.

Oat Milk vs Cow’s Milk

Oat Milk vs Cow's Milk

Oat milk is healthier than regular milk in some cases, but it doesn’t necessarily mean that it’s good for you overall. Oats are loaded with carbs and sugar, and that’s why so many people have trouble losing weight when they go on an oatmeal diet. Because oat milk is made from oats, you can bet there are lots of carbs (and sugar) in each serving. Your body digests these quickly—meaning you’ll get hungry soon after drinking oat milk. This makes it harder to lose weight if your goal is ketosis or caloric restriction.


Oat milk is definitely healthy, but it’s not necessarily good for you in all cases. If you’re looking to cut calories and want to drink a milk alternative, go for rice or almond milk. Oat milk doesn’t provide many nutrients. The little protein it does have is less bioavailable than animal-based proteins, which means your body won’t be able to take advantage of it as easily. Additionally, oat milk has a lot of carbohydrates that can cause unwanted weight gain on an already high-carb diet.

If you want to read about other milk types, check the articles below:

Which is Better? Almond Milk vs Regular Milk

Should You Drink Coconut Milk for Weight Loss? (The Truth!)

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Oat Milk Is It Good For You

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