What Happens to Your Body When You Drink Oat Milk Regularly

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Many people are turning to plant-based milks as an alternative to dairy milk. Their reasons vary, with some looking for an allergy-friendly option and others choosing to follow a plant-based diet. 

Of all the plant-based milks on the market, oat milk stands out as one that’s versatile while also being allergy-friendly, since it is dairy-free and nut-free. “Not everyone feels great after drinking dairy, so a plant-based milk might just be a better fit,” says Holly Larson, M.S., RD. “Oat milk is a crowd favorite because of its cookie-like flavor and rich, creamy texture. Other plant-based milks can be more watery and so are less satisfying,” she says. 

If you enjoy oat milk regularly or are thinking about making the switch to this plant-based milk, read on to learn about how oat milk is made and find out if it’s actually good for you. 

What Is Oat Milk?

Oat milk is made by blending oats and water and then straining the mixture to remove any solids. Some commercial brands include sugar and other flavors in addition to fortifying the liquid with essential nutrients like vitamin D and calcium. Other brands avoid fortification in favor of just blended oats and water. Both practices can significantly change the nutrition profile of the milk.

Nutritionally, oat milk is significantly different from dairy milk. “When compared to dairy milk, oat milk contains far less protein and less fat,” says Alyssa Smolen, M.S., RDN. Keep in mind that while most oat milk on the market is fortified, if you make oat milk at home or buy an unfortified oat milk, you won’t get the same nutrition profile as store-bought varieties that have been fortified.

Oat milk mimics the texture of dairy milk better than most of the dairy-free milk alternatives available. “Oat milk is thicker in consistency when compared to other nondairy milks,” says Smolen. In coffee drinks, oat milk creates a similar foam to dairy milk, making it a great substitute in drinks that require steamed milk. Oat milk also has a neutral flavor, which is beneficial for use in baking and dishes like soups and casseroles.

Oat Milk Nutrition Facts

One 8-ounce serving (1 cup) of The Original Oatly Oatmilk provides:

  • Calories: 120 
  • Carbohydrates: 16 g
  • Dietary fiber: 2 g 
  • Total sugar: 7 g
  • Added sugar: 7 g
  • Protein: 3 g 
  • Total fat: 5 g 
  • Saturated fat: 0.5 g
  • Cholesterol: 0 mg
  • Sodium: 100 mg
  • Vitamin B12: 1.2 mcg
  • Riboflavin: 0.6 mg
  • Calcium: 350 mg 

Sweetened and flavored oat milks are higher in added sugars and calories than unsweetened oat milks. Oatly also makes an unsweetened version with no added sugars and 40 calories per 1-cup serving.

Health Benefits of Oat Milk

There are multiple benefits to drinking oat milk when it’s included as part of a balanced diet. It’s a versatile milk alternative that’s ideal for use in cooking while also offering some nutritional benefits.

It’s Naturally Lactose-Free

If you’re lactose intolerant, oat milk is a good alternative to dairy milk as it’s naturally lactose-free. Keep in mind that oat milk varies significantly from dairy milk when it comes to key nutrients like protein. 

It’s Good for Those with Certain Food Allergies

Oat milk is not nutritionally comparable to dairy milk because it has far less protein. However, this plant-based milk provides an important option for those with food allergies. “Drinking oat milk is beneficial to those who cannot tolerate dairy or have an almond or soy allergy,” says Smolen. Oat milk is also vegan, making it a good choice for those on a plant-based diet who want to avoid animal products.

It May Improve Your Heart Health

Because oat milk is made from plants, it contains naturally occurring fiber. “Oat milk contains beta-glucans, which can help lower cholesterol and improve heart health,” says Michelle Saari, M.Sc., RD, owner of The Dietitian Prescription. Beta-glucan is a type of soluble fiber naturally present in oats. The total fiber per cup of oat milk varies depending on processing, so opt for a higher-fiber oat milk if you’re looking to up your beta-glucan intake.  

Recommendations advise that no more than 10% of total calories should come from saturated fat as part of a healthy eating pattern. Oat milk is free of saturated fat, except for flavored varieties that may contain added ingredients with saturated fat. This makes it a good choice for those looking to cut saturated fat sources from their diets.

Potential Risks of Oat Milk

There are few risks to drinking oat milk daily, but it’s important to consider ingredients added to oat milk during processing as they can significantly change the nutritional profile of the oat milk you choose.

It May Increase Your Risk for Diabetes and Other Conditions

Many plant-based milks contain added sugar, and oat milk is no exception. “Oat milk can contain added sugars, depending on the brand, though it’s best to choose one without added sugar,” says Saari. What’s more, due to the processing of oat milk, the Food and Drug Administration labeling laws require that added sugar be listed on oat milk even without the addition of sugar-containing ingredients. This is because in some cases the processing of oats creates sugar. Too much added sugar can have negative health consequences, and the added sugar in oat milk should be taken into consideration in the context of the whole diet. 

It May Cause Stomach Issues

Some oat milks contain emulsifiers and gums, which aid in the creamy consistency of the milk. These ingredients can result in gastrointestinal upset for some people. “Someone might consider using oat milk instead of cow’s milk if they have been experiencing some GI issues such as diarrhea, gas or bloating. Just be aware that some oat milks may contain gums or emulsifiers that can cause GI irritations as well,” says Lara Clevenger, RDN, a Florida-based dietitian. If you want to avoid emulsifiers and gums, check the label of the oat milk you’re purchasing, as these ingredients can vary significantly among brands.

It May Not Be Appropriate for Children

While there are few risks for adults who drink oat milk daily, it may not be a good choice for children. “Oat milk is not a safe substitute for infant formula,” says Larson. This is because oat milk is low in fat and protein, two essential nutrients for infants and young children. Because of this, it’s important to consult with a pediatrician or pediatric dietitian before adding oat milk to a child’s diet.

How to Make Oat Milk

Oat milk is readily available in most major grocery stores; however, it’s also quick and easy to make at home. If you prefer homemade, this simple oat milk recipe is both creamy and delicious. To make it, combine oats, water and salt in a blender. Blend and strain the mixture into a bowl using a fine-mesh strainer. Discard the solids. If you prefer a sweeter version, add a date for natural sweetness. Vanilla extract and cinnamon can also add extra flavor.

5 Ways to Add Oat Milk to Your Diet

Oat milk can be used in place of dairy milk in most recipes and makes for a great addition to smoothies, cereal and your favorite hot beverage. Add oat milk to your diet using these simple recipes and swaps:

  1. Coffee or tea: Add oat milk to your coffee or tea in the same way you would dairy milk. More acidic hot beverages may result in the oat milk curdling. To prevent this, choose an oat milk that’s labeled as a barista edition or one that’s extra creamy.
  2. Oats or cereal: Oat milk can be used in your favorite cereal or when preparing oatmeal. Just use it in the same ratio as you would dairy milk. Avoid flavored or sweetened oat milks if you want to keep from changing the flavor of your cereal or oatmeal.
  3. Baked products: Most oat milks can be substituted in a 1-to-1 ratio for dairy milk in baked products. One exception is the extra-creamy varieties of oat milk or oat milk half-and-half, which may require modifications in the recipe when used in place of dairy milk. Oat milk has a sweeter taste than dairy milk, so adjusting additional sugar ingredients in baked products may also be necessary.
  4. Soups: Like baked products, oat milk can be substituted in soup recipes in a 1-to-1 ratio with dairy. If you’re looking for an oat milk to thicken a soup, use an extra-creamy variety or a half-and-half made from oat milk.

  5. Shakes and smoothies: Add oat milk to protein shakes or smoothies in the same way you would water or dairy milk. The sweeter taste of oat milk will make for a sweeter-tasting drink, but this can be adjusted by reducing the amount of the sweet ingredients in your smoothie or shake recipe. Keep in mind that oat milk is very low in protein and you may need an alternative source, such as a protein powder, if you typically depend on milk to contribute to the total protein in your drink.

The Bottom Line

Oat milk is an allergy-friendly alternative to cow’s milk that is easy to add to your favorite recipes or drinks. Its creamy consistency makes it ideal for coffee beverages and as a substitute for dairy while cooking. Like most nondairy milks, some varieties of oat milk are high in added sugar. Even if those are limited, it’s still important to keep in mind that oat milk is not a significant source of protein. Despite these nutritional limitations, oat milk can be part of a healthy, balanced diet.

Frequently Asked Questions

Frequently Asked Questions


  • Is there a downside to oat milk?

    While oat milk is an allergy-friendly dairy alternative, it can be lacking in key nutrients. Oat milk is low in protein, which should be taken into consideration before switching from cow’s milk. And unless fortified, oat milk doesn’t contain vitamin D and is very low in calcium, two key nutrients in cow’s milk.


  • Is oat milk healthier than regular milk?

    Oat milk can be part of a healthy diet, but the limitations on nutrients should be considered. “Oat milk, while a great-tasting drink, is not a substitute to cow’s milk, which is a common misconception,” says Saari. Oat milk is significantly lower in protein than cow’s milk and is also lacking in fat, making it a poor choice in some instances, such as for small children or those turning to cow’s milk for these nutrients.


  • Which is healthier, almond or oat milk?

    Oat milk and almond milk are nutritionally similar. Both are significantly lower in protein than cow’s milk. When fortified, oat milk and almond milk contain similar amounts of vitamin D and calcium. Oat milk is slightly higher in carbohydrates than almond milk and contains naturally occurring sugar, which ups the total sugar, even in the unsweetened varieties. Neither almond milk nor oat milk is nutritionally superior and it’s best to choose the type that works for your taste preferences.


  • Is it OK to drink oat milk every day?

    Yes, you can drink oat milk every day. Just remember that oat milk is not a substitute for cow’s milk, as even the vitamin- and mineral-fortified versions are significantly lower in protein. Additionally, the sweetened varieties contain added sugar, which may result in negative health consequences if eaten in excess.


  • What is the healthiest milk alternative?

    With so many varieties of milk alternatives available today, it can often be confusing to determine which type is the best for your diet. The nutritional profile and health benefits vary depending on the type of milk. For some, the healthiest milk alternative may be one that’s nutritionally comparable to dairy milk, such as soy milk. For others, the healthiest milk alternative is one that doesn’t contain major allergens, such as oat milk. No matter which you choose, most unsweetened, nondairy milk alternatives can be part of a healthy, balanced diet.

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