Home Health & Nutrition Unlocking The Health And Environmental Benefits Of Oat Milk: A Nutritious Alternative To Dairy

Unlocking The Health And Environmental Benefits Of Oat Milk: A Nutritious Alternative To Dairy

by GetHealthyShape
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Oat milk, a popular dairy alternative derived from oats and water, offers a naturally sweet and creamy option with numerous health advantages.

It boasts many vitamins and minerals, including vitamin D, calcium, and iron. Additionally, oat milk is low in fat and devoid of lactose, rendering it a suitable choice for individuals adhering to dietary restrictions.

Traditionally, milk has held a prominent role in our diets, revered for its extensive nutrient profile encompassing carbohydrates, protein, fats, vitamins, and minerals. 

It’s often hailed as the epitome of a well-rounded dietary component, akin to a nutritional elixir for overall health. However, this elixir can lead to adverse consequences for individuals with dairy allergies.

Today, this article will discuss the nutritional and health facts of Oat Milk.

How To Make Oat Milk?

Making oat milk at home is straightforward and requires just a few ingredients. Here’s a step-by-step guide on how to make oat milk:


  • 1 cup rolled oats (gluten-free oats if needed)
  • 4 cups filtered water (adjust for desired thickness)
  • Optional sweeteners or flavorings (e.g., dates, maple syrup, vanilla extract)


  • Blender
  • Nut milk bag, cheesecloth, or fine mesh strainer
  • A clean glass container for storage


  • Rinse The Oats: Rinse the oats thoroughly under cold running water to remove excess starch. This helps prevent a slimy texture in the finished oat milk.
  • Blend The Oats: Place the rinsed oats in a blender and add the filtered water. If you want sweetened or flavored oat milk, add sweeteners like dates, maple syrup, or flavorings like vanilla extract at this stage.
  • Blend Well: Blend the mixture on high for about 30 seconds to a minute until the oats are fully broken down and the mixture looks creamy.
  • Strain The Oat Milk: Place a nut milk bag, cheesecloth, or fine mesh strainer over a clean container or bowl. Pour the blended oat mixture through the strainer to separate the liquid from the oat pulp. You may need to squeeze or press the bag or cloth to extract all the liquid.
  • Store: Transfer the strained oat milk into a clean glass container or bottle. Seal it with a lid and store it in the refrigerator. Homemade oat milk will be kept for about 3-4 days.
  • Shake Before Using: Give your oat milk container a good shake before each use, as oat milk can naturally separate when stored.

Enjoy your homemade oat milk in coffee, tea, cereal, or as a dairy-free milk substitute in any recipe. Adjust the thickness and sweetness to your liking by adding more or less water and sweeteners during the blending process.

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Nutritional Facts

The nutritional content of homemade oat milk can vary depending on the specific recipe and any added sweeteners or flavorings. However, here are the approximate nutritional facts for basic homemade oatside milk nutrition facts without added sweeteners or flavorings per 1-cup (240 ml) serving:

  • Calories: Approximately 120 calories
  • Carbohydrates: Approximately 24 grams
  • Protein: Approximately 4 grams
  • Dietary Fiber: Approximately 2 grams
  • Fat: Approximately 2.5 grams
  • Saturated Fat: Less than 1 gram
  • Unsaturated Fat: Approximately 1.5 grams
  • Vitamins and Minerals (approximate values):
  • Calcium: 20-30% of the Daily Value (DV)
  • Vitamin D: 10-15% of the DV (if fortified)
  • Iron: 10-15% of the DV
  • Potassium: 5-10% of the DV
  • Vitamin B12: 0% (unless fortified)
  • Vitamin A: 0% (unless fortified)
  • Vitamin C: 0%

Remember that these values are approximate and can vary based on the specific oats used and the blending process. 

Commercially produced oat milk often fortifies its products with additional vitamins and minerals, such as calcium and vitamin D, to match the nutritional content of cow’s milk.

If you’re concerned about specific nutritional values, check the label on store-bought oat milk for precise information. 

Additionally, adding sweeteners or flavorings will increase the calorie and carbohydrate content.

raw oat products

Health Benefits

Oat milk offers several potential health benefits, making it a popular choice among those looking for a dairy-free milk alternative. 

Here are some of the health benefits associated with oat milk:

  • Lactose-Free: Oat milk is naturally lactose-free, making it an excellent option for individuals who are lactose intolerant or have a dairy allergy.
  • Heart Health: Oat milk is often enriched with beta-glucans, a soluble fiber found in oats. Beta-glucans have been shown to help lower cholesterol levels, which can reduce the risk of heart disease.
  • Bone Health: Many oat milk brands are fortified with calcium and vitamin D, essential nutrients for maintaining strong and healthy bones.
  • Low In Saturated Fat: Oat milk is typically low in saturated fat, which is associated with an increased risk of heart disease when consumed in excess.
  • Vitamins And Minerals: Oat milk can source various vitamins and minerals, including iron, magnesium, phosphorus, and B vitamins, which are essential for overall health and well-being.
  • Digestive Health: The fiber in oats, including beta-glucans, can support digestive health by promoting regular bowel movements and potentially aiding in preventing constipation.
  • Weight Management: Oat milk can be a good choice for those watching their weight because it is often lower in calories and fat than cow’s milk, especially if you choose unsweetened varieties.
  • Plant-Based Nutrition: Oat milk is a vegan-friendly alternative to dairy milk, making it suitable for individuals following a plant-based or vegan diet.
  • Antioxidants: Oats contain antioxidants, such as avenanthramides, which may help reduce inflammation and protect against oxidative stress.
  • Versatility: Oat milk’s mild and slightly sweet flavor makes it a versatile option in various recipes, including coffee, tea, smoothies, cereal, baking, and cooking.
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What Are The Potential Downsides?

While oat milk offers numerous benefits, there are also potential downsides. One of the primary drawbacks is its relatively low protein content compared to cow’s milk and other plant-based milk alternatives. 

Oat milk typically contains about 2-4 grams of protein per cup, whereas cow’s milk provides around 8 grams. This lower protein content can be a concern for individuals who rely on milk as a significant source of dietary protein.

Another consideration is the potential for added sugars in flavored or sweetened oat milk varieties. Some brands add sugar to enhance the taste, leading to higher calorie and carbohydrate intake. It’s essential to check the label and choose unsweetened or low-sugar options to avoid excess sugars.

Furthermore, some individuals may be sensitive to oats or experience digestive discomfort when consuming oat milk, particularly if they have gluten intolerance or celiac disease. While oats are inherently gluten-free, cross-contamination during processing can occur, leading to trace amounts of gluten in some oat milk products. Those with gluten sensitivity should opt for certified gluten-free oat milk.

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