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Learn More About the Delicious & Nutritional Benefits of Oat Milk


For individuals switching to non-dairy and plant-based diets, can oat milk be a beneficial substitute for non-dairy milk drinkers?

Learn More About the Delicious & Nutritional Benefits of Oat Milk

Oat Milk

Oat milk is a dairy-free, lactose-free alternative nearly free of saturated fats, has more protein than most nut-based kinds of milk, adds fiber, and offers a healthy dose of B vitamins and minerals. It contains steel-cut or whole oats soaked in water that are then blended and strained with a cheesecloth or special milk bag that is cheaper to make than almond milk and is environmentally friendly.


Individuals can acquire 27% of daily calcium, 50% of daily vitamin B12, and 46% of daily B2. The nutritional information is for one serving of 1 cup of oat milk. (USDA FoodData Central. 2019)

  • Calories – 120
  • Fat – 5 grams
  • Sodium – 101 milligrams
  • Carbohydrates – 16 grams
  • Fiber – 1.9 grams
  • Sugars – 7 grams
  • Protein – 3 grams
  • Calcium – 350.4 milligrams
  • Vitamin B12 – 1.2 micrograms
  • Vitamin B2 – 0.6 milligrams


  • According to the United States Department of Agriculture, the number of carbohydrates in a cup of oat milk is 16, higher than other milk products.
  • However, the carbohydrates come from fiber and not fat.
  • Because oat milk is made from steel-cut or whole oats, there is more fiber per serving than cow’s milk, which offers no fiber, and almond and soy, which only contain one gram of fiber per serving.


  • Oat milk contains no fatty acids, no total saturated fat, and no total trans fats.
  • The milk does have 5 grams of total lipid fats.


  • Compared to cow’s and soy milk, oat milk has less protein, with only 3 grams per serving.
  • But compared to other substitutes, like almond milk and rice milk, oat milk provides more protein per serving.
  • This is beneficial for individuals following a vegan or dairy-free diet.

Vitamins and Minerals

  • Oat milk contains thiamin and folate, both B vitamins necessary for energy production.
  • The milk also has minerals, including copper, zinc, manganese, magnesium, and trace amounts of vitamins and minerals such as vitamin D, A IU, riboflavin, and potassium.
  • Most commercial oat milk is fortified with vitamins A, D, B12, and B2.


  • One serving of oat milk, about 1 cup, provides approximately 120 calories.


Dairy Milk Alternative

  • Dairy allergies are common.
  • Around 2 to 3% of children younger than three years old are allergic to milk. (American College of Allergy, Asthma & Immunology. 2019)
  • 80% outgrow the allergy, but the remaining 20% still deal with the allergy into adulthood, making dairy alternatives necessary.
  • An alternative to dairy milk for:
  • Allergies to dairy
  • Lactose intolerance
  • Following a vegan/dairy-free diet
  • Oat milk offers some of the same health benefits as cow’s milk, that include:
  • Protein to build and repair tissues.
  • Maintain hair and nail health.
  • Calcium for strong bones.
  • Macronutrients like folate help make red and white blood cells.

Lowers Cholesterol

  • A review determined that consuming oats and oat products has a profound effect in lowering total and LDL cholesterol levels. (Susan A Joyce et al., 2019)
  • The researchers found significant support between oat beta-glucans and blood cholesterol levels, showing that adding oats to one’s diet can help lower the risk of cardiovascular disease.

Cancer Fighting Properties

  • According to a review of plant-based milk alternatives, oat milk may contain anti-cancer properties and high nutritional value. (Swati Sethi et al., 2016)

Bowel Movement Regulation

  • Because a great deal of carbohydrates in oat milk come from fiber, it is also higher in fiber than regular milk.
  • Fiber can help because the nutrient absorbs water to regulate bowel movements and decrease constipation.
  • Only 5% of the population acquires daily fiber recommendations, making oat milk a healthy option. (Diane Quagliani, Patricia Felt-Gunderson. 2017)

Eco Friendly

  • Today the world is more mindful of the environmental impacts of farming. (American Society for Nutrition. 2019)
  • Spending on alternative milk has risen, and the consumption of dairy milk has dropped, not only for the benefits and taste but because of environmental concerns.
  • Dairy milk uses nine times more land to make one liter compared to rice milk, soy milk, almond milk, or oat milk.


  • Oat milk is a beneficial alternative for individuals who are lactose intolerant or suffer from any other type of dairy allergy or those who have a nut allergy and can’t drink almond milk.
  • However, individuals should be careful of intake if they have celiac disease or any type of wheat allergy/sensitivity.
  • Individuals can still drink oat milk, but the labels need to be read to make sure the product contains gluten-free wheat.
  • Oats are gluten-free, but manufacturers often process them using the same equipment as other wheat products, which could cause a reaction.

Adverse Effects

  • Oat milk can contain acidity-regulating phosphates, which are common additives in processed foods and are linked to kidney disease.
  • Individuals will want to watch oat milk intake if they are prone to kidney stones. (Girish N. Nadkarni, Jaime Uribarri. 2014)
  • Individuals who eat a lot of processed foods might want to rotate with another non-dairy alternative milk to limit phosphate consumption.


  • Many companies have their own oat milk, which is available at grocery and health food stores.
  • Additionally, the milk may come in multiple flavors, including vanilla and chocolate.
  • Several companies have also used their milk to create dairy-free ice creams.
  • Oat milk is available year-round.
  • Once opened, place store-bought oat milk in the refrigerator that will last 7 to 10 days.


  • Individuals can make their own oat milk.
  • Use rolled or steel-cut oats with water, blend together, and strain.
  • Place the oats in a large bowl, cover them with water, and soak for at least four hours.
  • The next day, drain, rinse, blend in cold water, strain, and whisk.

Functional Medicine’s Influence Beyond Joints


USDA FoodData Central. (2019). The Original Oat-Milk.

American College of Allergy, Asthma & Immunology. (2019). Milk & Dairy.

Joyce, S. A., Kamil, A., Fleige, L., & Gahan, C. G. M. (2019). The Cholesterol-Lowering Effect of Oats and Oat Beta Glucan: Modes of Action and Potential Role of Bile Acids and the Microbiome. Frontiers in nutrition, 6, 171. doi.org/10.3389/fnut.2019.00171

Sethi, S., Tyagi, S. K., & Anurag, R. K. (2016). Plant-based milk alternatives an emerging segment of functional beverages: a review. Journal of food science and technology, 53(9), 3408–3423. doi.org/10.1007/s13197-016-2328-3

Quagliani, D., & Felt-Gunderson, P. (2016). Closing America’s Fiber Intake Gap: Communication Strategies From a Food and Fiber Summit. American journal of lifestyle medicine, 11(1), 80–85. doi.org/10.1177/1559827615588079

American Society for Nutrition. (2019). Going nuts about milk? Here’s what you need to know about plant-based milk alternatives.

Nadkarni, G. N., & Uribarri, J. (2014). Phosphorus and the kidney: What is known and what is needed. Advances in nutrition (Bethesda, Md.), 5(1), 98–103. doi.org/10.3945/an.113.004655

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Professional Scope of Practice *

The information herein on "Learn More About the Delicious & Nutritional Benefits of Oat Milk" is not intended to replace a one-on-one relationship with a qualified health care professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional.

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Our information scope is limited to Chiropractic, musculoskeletal, physical medicines, wellness, contributing etiological viscerosomatic disturbances within clinical presentations, associated somatovisceral reflex clinical dynamics, subluxation complexes, sensitive health issues, and/or functional medicine articles, topics, and discussions.

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Dr. Alex Jimenez DC, MSACP, RN*, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed as a Doctor of Chiropractic (DC) in Texas & New Mexico*
Texas DC License # TX5807, New Mexico DC License # NM-DC2182

Licensed as a Registered Nurse (RN*) in Florida
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License Compact Status: Multi-State License: Authorized to Practice in 40 States*
Presently Matriculated: ICHS: MSN* FNP (Family Nurse Practitioner Program)

Dr. Alex Jimenez DC, MSACP, RN* CIFM*, IFMCP*, ATN*, CCST
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