How Oat Milk Is Made?

To make oat milk, just combine 1 cup rolled oats with 4 cups water in a high-powered blender for 30-45 seconds on high. For optimal results, strain through a clean t-shirt or towel.

We discovered that nut milk bags allowed too much pulp to pass through. We don’t recommend using fine mesh strainers since they let too much pulp through.

This method consistently produces creamy oat milk that’s great in coffee, matcha, cereal, oats, baked goods, granola, and more!

Is oat milk genuinely beneficial to your health?

Oat milk has a mild, creamy flavor that goes well in cereals, hot beverages, and as a standalone beverage.

People with non-celiac gluten sensitivity or celiac disease should avoid oat milk.

Of the plant-based milk kinds, unflavored oat milk offers the most calories and carbs. Despite the fact that the sugar is natural, oat milk has a high carbohydrate content.

Oat milk, like soy milk, has more riboflavin (vitamin B-2) than cow’s milk. To boost the nutritional value of oat milk, many manufacturers add additional vitamins and minerals.

Is oat milk better for you than regular milk?

Oat milk, which joins other non-dairy milk alternatives such as almond, coconut, and soy, is the newest addition to the non-dairy milk alternative world, and it’s a popular choice when served as an oat milk latte. While the consistency of oat milk is more similar to that of actual dairy milk, it’s vital to remember that the two are not interchangeable, especially when it comes to nutrition.

The nutritional profile is one of the most significant distinctions between oat milk and dairy milk nutrition. Oat milk has fewer nutrients than dairy milk, and the nutrients it does have are mostly fortified. That is, they are introduced during the manufacturing process rather than occuring naturally.

Each 8-ounce glass of dairy milk has thirteen necessary elements (protein, calcium, vitamin D, vitamin A, phosphorus, vitamin B 12, riboflavin, pantothenic acid, niacin, zinc, iodine, selenium, and potassium), but a glass of original oat milk contains only five (calcium, vitamin D, vitamin A, riboflavin and iron). All of the nutrients in oat milk are fortified, with the exception of iron. While vitamin A and D are added to dairy milk, the rest of the nutrients are found naturally, making it a nutrient-dense option.

Dairy milk offers nearly twice the protein of oat milk, in addition to delivering more nutrients overall. Protein is an important factor to consider when selecting foods and beverages since it aids in the development of lean muscle, and having enough at each meal can make you feel full and pleased. Every 8-ounce glass of dairy milk contains 8 grams of protein, whereas the same amount of oat milk normally contains 4 grams (though the protein content of oat milk varies by brand, so check the label). Dairy milk is also a good source of complete, high-quality protein, which means that each glass provides a complete spectrum of important amino acids. The majority of plant-based protein sources, such as oats, are incomplete proteins that lack some of the critical amino acids our bodies require.

Real dairy milk also has a short ingredient listjust milk, vitamin A, and vitamin Dso you always know what you’re getting. The minerals and additives in oat milk might vary a lot from one brand to the next. Because fortification of non-dairy milk substitutes is not controlled by the federal government, some brands may fortify more than others. Some oat milk variations feature more than 10 ingredients, including stabilizers and emulsifiers such gellan gum, locust bean gum, and sunflower lecithin. To make an informed decision, it’s critical to study and compare nutrition labels and ingredient lists.

The carbohydrate content of oat milk and dairy milk is also different. Oat milk can include up to 24 grams of carbs per serving, compared to 12 grams in dairy milk. Sugar is also added to some oat milk variants. The American Dietary Guidelines encourage limiting additional sugar in your diet, and the good news for milk aficionados is that typical white dairy milk contains no added sugar. Lactose, a naturally occurring sugar, is found in white milk.

Here’s how 8 ounces of low-fat (1%) milk compares to a regular oat milk in terms of nutrition:

  • Calcium (30%), vitamin D (30%), phosphorus (25%), riboflavin (25%), vitamin B12 (20%), protein (16%), vitamin A (ten percent)*, potassium (ten percent), niacin (ten percent)**
  • Calcium (35%)*, vitamin D (25%)*, riboflavin (30%)*, vitamin A (10%)*, iron (10%) (10 percent )
  • Water, oats, oat bran, tricalcium phosphate, sea salt, gellan gum, vitamin D, riboflavin, and vitamin A are among the ingredients.
  • Nutrients denote foods that supply 10% or more of the Daily Value of listed nutrients. As nutrient fortification varies, nutrients will vary by brand, flavor, and fat content.
  • Ingredients may differ depending on the brand, flavor, and fat content of the product.

Dairy milk is also a more economical option than oat milk, which costs around $0.86 per glass, and other non-dairy milk options, costing about a quarter each glass, making it a simple way to get more nutritional bang for your budget.

Real dairy milk is one of the first farm-to-table foods, and it’s nutrient-dense, healthy, and little processed. B vitamins for energy, high-quality protein for lean muscle, vitamin A for a strong immune system, and other bone-building elements such as calcium and vitamin D are all included. Few non-dairy milk substitutes can match its comprehensive nutritional profile.

Dairy milk also has a number of health benefits that have been shown through decades of research. According to, “intake of dairy products is also connected with a reduced risk of cardiovascular disease and type 2 diabetes, as well as lower blood pressure in adults.” On the other hand, the nutritional impact of non-dairy substitutes has not been properly investigated.

So, the next time you’re ordering a latte or picking up anything at the store, keep in mind that non-dairy milk substitutes don’t have the same nutritional value, functioning, or flavor as real dairy milk. Understanding your options and the distinctions between them might assist you in deciding which beverage is best for you and your family.

You can freeze milk in small containers (or an ice cube tray) before it expires if you want to keep it for later. You’ll see that the milk (and oat milk) separates, which is quite normal. Allow it to thaw in the refrigerator until you’re ready to use it. Give it a good shake and it’ll be ready to drink or use in your favorite recipes in no time. If you’re short on time in the morning, those frozen milk cubes can be used in a variety of ways, including cold-brew iced coffee and smoothie recipes.

  • Agricultural Research Service, United States Department of Agriculture. 2015. 1 April 2018 release of the National Nutrient Database for Standard Reference. USDA #45237486; ORGANIC OAT BEVERAGE, UPC: 052603065702. USDA #01082; Milk, lowfat, fluid 1 percent milkfat, with added vitamin A and D; USDA #45237486; ORGANIC OAT BEVERAGE, UPC: 052603065702.
  • IRI calendar year 2018 sales data, as well as average online grocery costs for the top markets.

What exactly is oat milk comprised of?

Oat milk is a lactose-free, dairy-free, and vegan-friendly substitute for cow’s milk. It’s created with soaking oats that have been mixed and then filtered. The resulting milk can be eaten plain or flavored with natural sweeteners such as vanilla, dates, or cinnamon.

Because oats absorb water readily, after they’ve been blended and filtered, more of the oats themselves wind up in the residual milk. The original oats provide a creamy texture as well as a lot of fiber and protein. The leftover oat “pulp” can be utilized to make oatmeal cookies, porridge, or a natural face mask.

What’s the harm in drinking oat milk?

The sugar element is a little trickier. What is evident is that the process of making oat milk converts complicated carbohydrates into maltose, a simple sugar. More refined carbohydrates, such as maltose, are more harmful to your health than complex carbohydrates. They result in a higher rise in blood glucose and insulin levels, which is something you don’t want. A metric called the glycemic index can be used to quantify thishigher numbers are negative. (A 100-calorie serving of whole grains is better for you than 100 calories of refined sugar, according to the glycemic index.)

Is it okay if I drink oat milk every day?

Making dietary choices that help us maintain our health is a smart move, and picking foods that help protect our hearts is no exception. And if you drink oat milk every day, you’re in luck, owing to beta-glucan fibers, which some consider a wonder element. Consuming beta-glucans on a regular basis has a significant impact on heart health, according to a study published in the International Journal of Biological Macromolecules. This is due to the fiber’s interactions with various health factors that influence the risk of cardiovascular disease. In addition to helping to regulate blood sugar, beta-glucans may also aid in the maintenance or reduction of cholesterol levels, as well as the control of blood pressure, both of which are factors in the development of cardiovascular disease.

Is it better to drink oat or almond milk?

“Almond milk has a greater calcium, magnesium, and vitamins A, D, and E than oat milk, with varying amounts of potassium, salt, and sugar between the two alternative milk substitutes depending on the brand and variation,” adds Pumper.

What kind of milk is the healthiest to drink?

Hemp milk is prepared from crushed, soaked hemp seeds that are free of the psychotropic ingredient found in Cannabis sativa plants.

Protein and omega-3 and omega-6 unsaturated fats are abundant in the seeds. As a result, hemp milk has a somewhat higher concentration of these nutrients than other plant milks.

Although hemp milk is almost carb-free, some brands include sweets, which raise the carb count. Make sure to read the ingredient label and get hemp or any other plant milk that hasn’t been sweetened.

On the ingredient label, sugar may be described as brown rice syrup, evaporated cane juice, or cane sugar.

The seeds of the Cannabis sativa plant are used to make hemp milk. While the drink isn’t psychotropic, it does include more healthful fats and protein than other plant milks.

Is it true that oat milk makes you poop?

It isn’t all terrible news, either. The health advantages of oats are numerous, and if your body is capable of processing the whole grain, the superfood will undoubtedly have an impact.

Oats are also recommended for weight loss since their high fiber content prolongs the feeling of fullness for a longer amount of time. It may take some time to acclimatize by starting with tiny amounts of oats, but if you can get your body adjusted to the fiber content, the advantages may exceed the drawbacks.

Does oat milk make you break out?

Oat milk might irritate your skin and cause breakouts. Oat milk has 20 grams of carbohydrates per cup, which can lead to insulin surges and hormonal acne.

Additionally, due to the manufacturing, oat milk may contain tiny quantities of gluten. Gluten sensitivity can develop into an issue, resulting in skin inflammation.

Due to its high carbohydrate content, oat milk might cause hormonal acne. These carbs are natural plant-based carbs, and sweetened brands have additional sugar as well.

Furthermore, the majority of commercial oat milks contain trace amounts of gluten, which can cause skin breakouts in persons with gluten sensitivity.

Does oat milk cause gas?

Yes, oat milk might induce gas if your stomach is disturbed. This is due to the oat milk’s fiber and sugar being broken down.

The big intestine transports oat milk. Burping, gas, stomach ache, and flatulence are all symptoms of oat milk that does not break down easily.

Furthermore, combining it with other foods such as cereals or toppings produces gas. Oat milk contains whole grain carbohydrates and beta-glucan soluble fiber, which can cause stomach distress by slowing digestion.

Can oat milk upset your stomach?

Because the fiber and sugar in oat milk break down in your stomach and digestive tract, it can upset your stomach. The inclusion of soluble fiber in oat milk delays the digestion process when it enters your body.

Stomach upset caused by oat milk is similar to that caused by gas. Beta-glucan, a type of soluble fiber found in oat milk, can cause stomach distress.

This is a carbohydrate found in whole grains that absorbs excess water and changes into a gel-like substance. It delays digestion, which can cause stomach cramps, bloating, and gas.

Oat allergy can also cause stomach problems, therefore it’s important to be aware of it. However, oat allergies affect a small percentage of the population.

Can oat milk cause constipation?

Oat milk has fiber, which helps to treat IBS and constipation. Oat milk does not promote constipation since it contains dietary fiber that minimizes straining and constipation.

Oat milk contains soluble fiber, which aids in constipation relief in persistently constipated patients. Oat milk can help reduce constipation symptoms, but it should be used in moderation because too much of it might cause other adverse effects.

Why does oat milk make you bloated?

Because oat milk contains soluble fiber in the beta-glucan form, it might cause bloating. This soluble fiber can cause stomach distress, gas in the intestines, and bloating.

Beta-glucan is a carbohydrate present in whole grains, and the soluble fiber it contains offers a number of health benefits. They can, however, slow down your digestion by absorbing additional water, which can result in bloating, flatulence, gas, and an upset stomach.

Does oat milk make you poop?

Because of the fiber content, oat milk can help to reduce straining and constipation. As a result, you’ll be able to poop and pass feces more easily.

Fiber in oat milk relieves IBS and constipation by reducing constipation and causing you to defecate. It’s also been shown to lower the risk of dying from colorectal cancer.

Oat Milk Diarrhea

If you choose natural oat milk with no added sugar, the odds of getting oat milk diarrhea are slim. When paired with the high fiber content, commercial oat milk with a lot of added sugar can be unhealthy and cause diarrhea.

Brands of sweetened oat milk mix extra sugar with a higher fiber content. If your body isn’t used to processing the mixture, you may experience diarrhea the first few times until your digestion adjusts to the higher levels.

Gluten-free oat milk isn’t available in all varieties. Oat milk can cause stomach distress and diarrhea in gluten-intolerant people.

Before you buy oat milk, check sure it’s gluten-free and free of artificial sweeteners by reading the label. Oat milk is difficult to digest for gluten-sensitive and celiac disease sufferers, and even a small amount of wheat can cause stomach distress and diarrhea.

Is oat milk a pro-inflammatory food?

Oat milk ingredients can also induce irritation. “Additionally, rapeseed oil (i.e. canola oil) is the second or third ingredient in most oat milks, which is quite inflammatory!” she adds.

Suhan also says that if you’re gluten-intolerant, oat milk isn’t a good choice. “If the oats aren’t gluten-free and organic, there’s a good risk they’ll be cross-contaminated, causing problems for people with gluten intolerance, and/or treated with pesticides, messing with your hormones.”