As a dietitian, I often get asked about the nutritional benefits of oat milk and whether oat milk is good for weight loss.

I love using oat milk as a plant-based milk alternative as it has a great creamy texture and a multitude of health benefits.

In this post, I will address commonly asked questions about oat milk and it's role in a sustainable and healthy weight loss.

Is oat milk good for weight loss?

Oat milk can be a great choice for weight loss and weight management, primarily due to its low-calorie, low-sugar, and low-fat characteristics, coupled with its high protein and fiber content.

It's satiating properties can help curb your overall calorie intake, potentially facilitating weight loss.

However, it's essential to opt for unsweetened oat milk, as sweetened varieties may contain excess sugar and calories, counteracting weight loss efforts. Unsweetened oat milk offers a healthier and nutrient-rich alternative that can be incorporated into a generally balanced diet.

Additionally, oat milk is a gluten-free option, making it suitable for those with gluten intolerance. Combining oat milk with proper exercise and diet can contribute to weight management while ensuring your nutritional requirements are met.

Health Benefits of Oat Milk

Rich in Essential Nutrients: Oat milk contains vital vitamins and minerals, including vitamin B, thiamin, folate, magnesium, manganese, phosphorus, zinc, and copper, enhancing its nutritional value.
Low in Saturated Fat, High in Natural Carbs: Oat milk is heart-healthy with its low saturated fat content and is an excellent source of natural carbohydrates, providing sustained energy, especially for active lifestyles.
Cholesterol-Lowering Potential: Oat milk's beta-glucan content can help reduce LDL cholesterol, making it a heart-healthy choice.

infographic on the nutritional benefits of oats — Sang S, Chu Y. Whole grain oats, more than just a fiber: Role of unique phytochemicals. Mol Nutr Food Res. 2017 Jul;61(7). doi: 10.1002/mnfr.201600715. Epub 2017 Feb 22. PMID: 28067025.

Oat Milk Drawbacks

While oat milk offers numerous benefits, it's vital to be aware of potential drawbacks. Some commercial oat milk brands may contain added sugars, preservatives, emulsifiers, and thickeners. These additives can affect the overall healthiness of the product.

To avoid these additives and have more control over the sweetness, it is actually very easy to make your own oat milk at home.

Towards the bottom of this post is an easy homemade oat milk recipe you can make with just water and oats!

Best Oat Milk Brands Without Additives

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Elmhurst Unsweetened Oat Milk

Elmhurst Unsweetened Oat Milk is my go-to choice for oat milk without any added sugars, emulsifiers, or gums.

This oat milk keeps it simple with just three key ingredients: filtered water, whole grain oats, and a touch of salt.

Each cup of Elmhurst's oat milk packs a punch with 3 grams of fiber and 3 grams of protein.

Califia Farms - Organic Original Oat Milk

Califia Farms offers a range of oat milk and other alternative milk options, all made from simple, quality ingredients.

The organic original oat milk has only 3 ingredients: Water, Organic Oats, Sea Salt, making this a great choice as it does not contain any added oils or sugars.

Willa's Unsweetened Organic Oat Milk

Willa's makes a great shelf stable unsweetened oat milk contains zero preservatives and is made with oats, water, and a hint of vanilla extract for flavor that is perfect in overnight oats or in baked oats.

MALK Organic Oat Milk

Malk oat milk is free from dairy, gluten, nuts, soy, carrageenan, and artificial colors and flavors.

The original doesn't contain added gums or emulsifiers, with just 3 simple ingredients.

Frequently Asked Questions

Is Oat Milk Better than Almond Milk for Weight Loss?

Both oat milk and almond milk can be suitable for weight loss, but oat milk's creaminess and nutrient profile might make it a slightly better choice.

Is Oat Milk Healthy or Fattening?

Oat milk is generally considered a healthy option, especially when unsweetened. Its low saturated fat content and essential nutrients contribute to its healthiness.

Is There a Downside to Oat Milk?

Commercial oat milk may contain additives like sugars, preservatives, emulsifiers, and thickeners. These additives are a downside for those seeking a pure and natural alternative.

What is the Healthiest Milk to Drink?

The healthiest milk choice depends on individual dietary preferences and requirements. Oat milk can be a great option for those seeking a dairy-free, low saturated fat alternative.

Which Milk is Healthier: Almond or Oat?

Both almond and oat milk have their unique benefits. Oat milk is often preferred for its creaminess and nutrient profile, while almond milk is known for its nutty flavor.

Is Oat Milk Anti-Inflammatory?

Oat milk, like whole oats, contains nutrients that may have anti-inflammatory properties. However, it's important to maintain a balanced diet for overall health.

Why Does Oat Milk Contain Oil?

Some oat milk contain a small amount of oil, such as sunflower oil, to enhance its texture and mouthfeel.

What Milk Doesn't Cause Bloating?

Oat milk is often well-tolerated and less likely to cause bloating compared to cow's milk, making it a suitable choice for those with lactose intolerance or sensitivity.

Is Oat Milk Good for You?

Unsweetened oat milk can be a healthy and nutritious option, comparable to cow's milk and other plant-based alternatives. It's particularly suitable for individuals with lactose intolerance or those looking for vegan-friendly and environmentally sustainable choices.

Print Recipe

2 Ingredient Homemade Oat Milk (Easy, Vegan, Gluten-Free)

Learn how to make oat milk at home simply with 2 ingredients: rolled oats and water.

Prep Time3

Course: Drinks

Cuisine: American

Keyword: gluten free

Servings: cups

Calories: 77kcal

Author: Wan Na Chun

Equipment

Blender
Nut milk bag or a cheese cloth

Ingredients

1 cup rolled oats gluten-free if needed
4 cups filtered water
Optional: a pinch of salt
Optional: 1 teaspoon vanilla extract for flavor

Instructions

Blend the Oats: In a blender, combine the rinsed oats and 4 cups of filtered water. If you prefer sweetened oat milk, add your chosen sweetener (e.g., 1-2 tablespoons of maple syrup or a few pitted dates) and a pinch of salt. To enhance the flavor, you can also add a teaspoon of vanilla extract.
Blend Until Smooth: Blend the mixture on high for about 30 seconds until it becomes a smooth, creamy liquid.
Strain the Oat Milk: To separate the oat milk from any remaining oat solids, set a nut milk bag or a clean kitchen towel over a large bowl or jug. Pour the blended mixture into the bag or towel.
Squeeze and Strain: Gently squeeze and twist the nut milk bag or towel to extract the oat milk. Continue until you've removed as much liquid as possible. You'll be left with oat pulp in the bag, which you can save for baking or discard.
Store and Serve: Transfer the strained oat milk to a clean, airtight container or bottle. It can be stored in the refrigerator for up to 3-4 days. Remember to shake or stir the oat milk before each use as it may naturally separate.

Notes

Due to its lack of stabilizers, homemade oat milk may naturally separate when stored. A quick shake or stir before each use will mix it back together.

Be careful not to over-blend or else the milk will be gummy or have a slimy texture.

Homemade oat milk typically lasts for about 3 to 4 days when refrigerated.

Nutrition

So What?

Oat milk is a versatile and nutritious alternative to traditional dairy milk.

It has numerous health benefits, including being low in saturated fat, rich in essential nutrients, and potentially aiding in cholesterol reduction.

While some commercial oat milk brands come with additives, you can avoid these by making your own at home. Oat milk is a healthy and environmentally friendly option, suitable for a variety of dietary needs.

Is Oat Milk Good For Weight Loss?

Is oat milk good for weight loss?

Health Benefits of Oat Milk

Oat Milk Drawbacks