Oat Milk Benefits and Side Effects (Quick Facts)

Oat milk is high in protein and fiber and contains essential vitamins and minerals. It has a creamy texture and a mild flavor, which makes it a popular choice for coffee drinks, smoothies, and baking recipes.

This plant-based milk is also lactose-free and is perfect for people who are intolerant to lactose. And if you want a gluten-free cow milk alternative, oat milk is a good choice since oats do not contain gluten.

There’s more to learn about oat milk, and this article explores the potential benefits and side effects of this popular plant-based milk.

girl drinking oat milk
Photo credit: Canva

Oat Milk Benefits

Oat milk is a top alternative to cow’s milk, and it’s easy to see why. Here are some of the most significant reasons you should drink oat milk.

Good Source Of Essential Nutrients And Vitamins

One of the main reasons to drink oat milk is that it’s a nutritional powerhouse. Oat milk contains vitamins A, D, and B12, calcium, magnesium, potassium, riboflavin, iron, fiber, and protein.

You will find the most dietary fiber from any plant-based drink in oat milk. This is good news if you’re looking to increase your fiber intake and want an alternative to the crunchy apple fruit.

Fiber is essential for digestion and heart health and can also help you feel fuller after eating.

Supports Weight Loss

Oat milk contains fiber which makes you feel full and discourages you from overeating. If you’re not overeating, you’ll be able to manage your weight better. So, oat milk may help you achieve your goals if you’re on a weight loss journey.

Furthermore, oat milk is a relatively low-calorie drink, and when compared to whole milk, oat milk has fewer calories. So, oat milk is a good choice if you’re trying to cut back on calories.

And if you want your oat milk to contain fewer calories, opt for homemade oat milk.

Aids In Digestion

The high fiber content in oat milk can also help with digestion. Fiber helps add bulk to your stool, prevents constipation, and helps food move through your digestive system more smoothly.

If you’re struggling with digestive issues, oat milk may help relieve some of your symptoms. Talk to your doctor before making any dietary changes.

Improved Heart Health

Oat milk is rich in soluble fiber, which can help reduce your risk of heart disease. Soluble fiber helps lower cholesterol and keep your blood sugar levels in check. Both of these things are important for heart health.

So, if you’re looking for a way to improve your heart health, oat milk is a good choice. Just be sure to limit your intake of other high-fat dairy products, as they can offset the benefits of oat milk.

Low-Fat Content

Oat milk is a good choice if you’re trying to reduce your fat intake. Oat milk is lower in fat than whole milk, and it’s also lower in saturated fat. Saturated fat is the type of fat that can raise your cholesterol levels and lead to heart disease.

Oat milk is also lactose-free, which makes it a good choice for people who are intolerant to lactose.

Boosts Skin Health

Drinking oat milk can also help improve your skin health. Oat milk contains beta-glucans, which are a type of soluble fiber. Beta-glucans have anti-inflammatory and antioxidant properties and can help soothe dry and irritated skin.

Oat milk can also reduce cell damage and help protect your hair, thanks to the other nutrients in oat milk, including Vitamin B and riboflavin.

Side Effects Of Oat Milk

While oat milk is generally safe for most people, there are a few potential side effects.

Allergic Reactions

Oat milk can cause allergic reactions in some people. If you’re allergic to oats, you should avoid oat milk. Symptoms of an oat allergy include hives, itchiness, swelling, difficulty breathing, and an upset stomach.

If you experience these symptoms after drinking oat milk, stop consuming it immediately and see your doctor.

Unintended Weight Gain

Even though oat milk can help with weight loss, it’s possible to gain weight if you consume too much of it. This can happen if you take too much of it, thereby multiplying the number of calories you consume.

A single cup of oat milk contains about 130 calories. If you’re not careful, drinking multiple cups of oat milk can lead to weight gain. So, limit your intake of oat milk if you’re trying to lose weight.

High In Carbs

Oat milk is high in carbs, and a single cup of oat milk contains about 25 grams of carbs. Oat milk is not a good choice if you’re on a low-carb diet.

Furthermore, if you have diabetes, you should be careful with your intake of oat milk; the high carb content can cause your blood sugar levels to spike. So, if you have diabetes, talk to your doctor before drinking oat milk.

High Sugar Level

Oat milk is also high in sugar. A single cup of oat milk contains about 20 grams of sugar, about five teaspoons of sugar. This is especially the case for commercially produced oat milk, so you should be wary about consuming too much oat milk.

You can also check for unsweetened variants of oat milk. However, unsweetened variants can contain about 5 grams of sugar per cup. That said, the best way to ensure no sugar in your oat milk is to make it yourself.

May Contain Gluten

Oats are naturally gluten-free; however, they can be contaminated with gluten during manufacturing. So, if you’re celiac or have a gluten intolerance, you should check the labels of oat milk products to ensure they’re gluten-free.

Even trace amounts of gluten can cause symptoms in people with celiac disease or gluten intolerance. So, it’s best to play it safe and avoid oat milk if you have either of these conditions. And yet again, consider homemade oat milk where you’re sure about the production process.

The Bottomline

Oat milk is a dairy-free, plant-based milk alternative that’s rich in certain nutrients and good for you. It’s a good choice for people who are lactose intolerant. In some ways, oat milk is better than other alternatives, such as whole, soy, and almond milk.

That said, oat milk is not perfect, and it can cause allergic reactions in some people. And it’s also high in carbs and sugar. So, consider these potential side effects before drinking oat milk regularly.

Talk to your doctor before consuming oat milk if you have any concerns.

Jude Uchella

Jude Uchella is a passionate research writer whose work has been published on many reputable platforms, including MSN, Wealth of Geeks, and more! He prioritizes research, writes comprehensively, and only shares factual and helpful content. He is a reader’s delight!

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