Is Oat Milk Good For You?

Yes, oat milk is good for you. Let's get that out of the way from the start. But let's also consider this: water is good for you unless you're drowning in it – then water is the opposite of good for you at that particular moment. Likewise, soy milk, pea milk, and a bunch of other milk alternatives can be good for you unless you're allergic. What we're saying is: asking if anything is good for you is too broad a question. Because we don't really know who you –reading this right now– are, more than that, you are probably interested in nutrition, food, nondairy products, plant drinks in general or oat milk in particular, all things we will go through in this little text. No matter how many benefits are included in the carton of Oatly Oat Milk at your local store, there might be exceptional circumstances that apply to you personally that make a general statement wrong for you. As you continue to read, you should keep that in mind. But if your question was whether oat milk is bad for you, and you're not drowning in it, then no, oat milk is not bad for you. 

Eating and drinking more plant-based products has many health benefits, and there are many advantages to choosing oat milk. Not just for yourself, if you’re swapping cow’s milk for Oatly Oatmilk Barista Edition in your coffee you’re also lowering the climate impact of what you pour in it.* Regular fortified Oatly Oatmilk can be a part of any meal, and contains fibers, vitamins, and minerals, like calcium, and the fat is mostly unsaturated, unlike the mostly saturated fat in full-fat dairy products. 
So, to answer the question "Is oat milk good for you" transparently, we'll try to break down what "good" means to us and explain what oat milk is. We'll start with some common misconceptions and then move on to our dairy free ingredients, food science and our production process, sugar content and blood sugar, different plant-based beverages, and what the difference between homemade oat milk and Oatly Oatmilk is. That way, after reading the following, you will be able to give your own answer to the question: Is oat milk good for you? 

Common myths and misconceptions

First, let's have a look at some common myths and misconceptions around oat milk that are frequently used as click-bait in social media and the blogosphere using headlines asking; Is oat milk bad for you? 

Is drinking oat milk like drinking a soft drink? 

No, a soft drink is empty calories from sugar. Oat milk is a plant drink that comes with fibers, vitamins and minerals, (mostly unsaturated) fat, and a little protein, and that makes a big difference. The glycemic load looks at both carbohydrate (starches and sugars) and their effect on serving sizes on blood glucose response, shows that a large glass of Oatly Barista Edition (240 ml) or a dash in your coffee (100 ml) is considered in the "low" category for GL. Equivalent cow's milk (full fat/whole) is also in the low category.* Blood sugar levels vary throughout the day and after you eat or drink — it's a normal part of human physiology. Monitoring blood sugar levels is only really relevant for people who have insulin resistance or diabetes.*

Is Oat Milk mostly water?

Sometimes, people will say that oat milk is mostly water and mean it negatively. That's strange because, just like dairy milk, almond milk, soy milk, coconut milk, any plant milk, or beverages in general, oat milk is mostly water. If you think of a liquid you can consume that isn't oil, it is most likely made of more than 50% water. But oat milk also has stuff like fibers, fat, vitamins, and minerals mixed with the water. Maybe the people saying that a plant based milk is mostly water don't know that animal husbandry, including traditional milk production, has been estimated to use over 50% of all water in agriculture, mainly through feed production - producing 1 kg of livestock products consumes 5-20 times more water than producing 1 kg of grain does.* So, maybe the question should be: is dairy mostly water?

Is oat milk a starch juice?

Oat milk is oat milk, meaning it's 100% dairy-free and lactose-free too! If you put our fortified Oatly Original next to your typical semi-skimmed cow's milk, oat milk has more fiber, unsaturated fats, vitamin D (most of the time, it depends on the cow and how and where the milk is processed. There are different fortification legislations on the markets that affect the composition of cow's milk), and carbohydrates. We'll soon get back to the carbs because they are essential for answering the question, but first, let's get back to the comparison for all completionists out there. Oat milk has less saturated fat, protein, cholesterol, vitamin A, B12, and Iodine (B12 and Iodine also depend on the cow and the process). The levels of calories, total fat, sugar, calcium, riboflavin, and salt are about the same. Now, the carbohydrates. A lot of the carbs in oat milk come from the oat's starch, and about 45-60% of your daily energy intake should come from carbohydrates, according to EFSA.* Oat drink can be a part of reaching that goal, but it’s not a starch juice. You can drink it just like a juice, but you can also cook and bake with it, and pour it over your cereals, like milk from a cow..

The real stuff

With those misconceptions about oat milk out of the way, let’s move on to look at the real stuff.

How does Oatly compare to milk from a cow? 

The comparison here will not be about if you can feed more people with less land with plant-based diets compared to meat and dairy, or, if oat milk, in general, has a lower climate impact than milk. No, this will be a nutritional breakdown of how Oatly Original compares to the average 2% dairy milk. If you have a hard time deciding if oat milk is sufficient for your personal needs or if this feels too much like food science, just ask a healthcare professional for advice. 

*Data obtained from USDA FoodData Central for milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D

Is it okay to replace cow’s milk with fortified oat milk?

People have different reasons for choosing plant-based milk; it can be something simple as taste, it can be to help reduce greenhouse gas emissions and lower their personal carbon footprint, it can be animal welfare, or just because plant-based diets are nutrient rich and have health benefits that fit their lifestyle. No matter your reason, replacing traditional milk with fortified oat milk like the Oatly Original is fine. You can do it in your coffee, baking, cooking, or whatever. If a recipe says one cup of milk, use one cup of oat milk. But don't take our word for it; ask the healthcare professional we mentioned in the section comparing the nutritional profile of oat milk and dairy milk. Fortified plant milks like ours are a perfect choice with an excellent nutritional profile. They are included in several dietary guidelines around the world.*

Is the fat in oat milk good for you? 

Our oat milk contain unsaturated fat from rapeseed oil. We need fat in our diets for energy and to help us absorb fat-soluble vitamins, like vitamin D. Unsaturated fats are also a source of essential fatty acids that the body cannot make itself. Unsaturated fats can be found in plant oils, nuts, seeds, and now, in Oatly milk. In contrast, the saturated fats found in fatty meat, full-fat dairy, butter, ghee, lard, palm oil, and coconut oil should be eaten in moderation and replaced with unsaturated fats when possible.*

Are the carbohydrates in oat milk good for you?

Carbohydrates are important – they are an essential source of energy, and the USDA recommend that at least 45% of our daily energy come from them.* Oat milk contains a great combination of starchy carbohydrates, fiber, and fat. A large glass of Oatly Original or a splash in your coffee is the equivalent of just about 6% or 0.4%, respectively, of daily recommendations (except for Unsweetened, which contains only 2% per large glass).*

Is there added sugar in Oatly Oatmilk? 

The sugar referenced in our unflavored (oat-flavored) oat milk’s ingredients list is a product of breaking down the oat starch in the same way your own body converts starch to sugar during digestion when we make our drinks. So, the sugar is derived from the starch of the oats you're drinking. If you read somewhere that Oatly uses added sugar, it's because even though we use the same production process everywhere, the result from this process is labeled as added sugar in the US; in the EU, it's not. No matter if you're in the US, the EU, or somewhere else, the levels of sugar you find in our drinks are a little less but almost the same amount as the levels you'll find in dairy milk. If you're looking for a less sweet tasting oat milk, we recommend our No Sugar or Unsweetened Oatmilk available in certain markets. If you’re looking for added sugars, try one of our flavored oat milks.

Is the protein in oat milk good for you? 

Oat contains some easily digested protein with more essential amino acids than most other grains. Oatly Original has 3 grams of protein per 1 cup oat milk. But do you really need more? According to dietary studies,* you will likely get more protein than you need during a week, including all essential amino acids as long as you eat a balanced, varied diet and fulfil your energy needs. Even if you're working for the gains, does it matter if the drink you're mixing your 30-gram protein shake with has 6 or 3 grams? Or could it be a positive thing that it comes with some nice carbs instead? 

Are there enough vitamins and minerals in oat milk? 

We fortify our products with the vitamins and minerals you might need when switching from a cow-based lifestyle to a more plant rich one. If you eat a varied diet, the Vitamin D, Vitamin B12, Calcium, and, in some countries, iodine in most of our oat drinks should be enough to cover your needs.

What are the ingredients in oat milk? 

We always try to keep the number of ingredients in our amazing non dairy products to a minimum without compromising on taste, nutrition, or performance. Using our light blue Oatmilk Original as an example, these are the ingredients we use: 

Oatmilk consists mostly of water, oats, and a little rapeseed oil. Just like dairy milk, soy milk, coconut milk, and other plant-based milks or probably any other drink you can think of, water is the main ingredient and makes the oats easy to drink. The oil from rapeseed is one of the best plant-based oils in the world. It is primarily unsaturated fat and a neutral taste that works great with oats. 

Even though water, oats, and rapeseed oil are all great, we also add some vitamins (D2, riboflavin, and B12) and minerals, like calcium, and, in some countries iodine, to make the oat milk an even better inclusion in a healthy and balanced diet. Then we throw in some dipotassium phosphate – an acidity regulator – to help the milk mix well with coffee and tea without separating and make the barista at your local coffee shop extra happy. 

How many calories is in oat milk? 

The calorie content of an Oatly Oatmilk varies depending on which one you drink. Here's a list of our most common unflavored oat milk, and if you remember the comparison from a few scrolls up, the average 2% dairy milk has about 122 kcal / 1 cup (240 ml).

Oatmilk Original, chilled 120 kcal / 1 cup (240ml)

Oatmilk full fat, chilled has 160 kcal / 1 cup (240ml)

Oatmilk Low fat, chilled has 90 kcal / 1 cup (240ml)

Oatmilk Unsweetened, chilled has 40 kcal / 1 cup (240ml)

Oatmilk Barista Edition, chilled has 140 kcal / 1 cup (240ml)

Oatmilk Super Basic, chilled has 80 kcal / 1 cup (240ml)

Is oat milk gluten free? 

Oats are naturally gluten free and, in the US, where mills that only handle oats are used, Oatly Oatmilk is gluten free. However, in Europe, where most mills handle different seeds and grains, the oats can get tiny traces of gluten. It's not much, less than 100 parts per million (ppm), but it's not gluten-free. If you are sensitive to gluten and want to use products outside of the US, you should always consult your healthcare professional before trying, or find another nondairy beverage that is more tailored for you.

Is oat milk lactose free? 

Yes! Oats are naturally lactose free because lactose is sugar from dairy, and oat milk is a non dairy beverage. In other words, Oat milk is 100% free from lactose, 100% free from dairy, cow, or any other animal ingredient. This makes oat milk the perfect choice for someone who is lactose intolerant and also for almost everyone else. Let's just pause here for a second and think about that.

Why is there oil in oat milk? 

When Oatly invented the modern oat milk, some pretty deep thinking went into deciding what ingredients to include to be in tune with the needs of humans and the planet. Two of the best oils that you can get are olive oil and rapeseed oil. Unlike the saturated fat common in milk from a cow, both of these plant oils have unsaturated fats with some of the fatty acids your body needs but can't produce on its own. Your body needs fuel for its energy consumption every day. The energy should come from proteins, carbohydrates, and fat. Since most people already eat more protein than they need (as long as they eat a varied and balanced diet and fulfill their energy needs),* we didn't see a reason to include it just for the sake of having it. Oats are a rich source for carbohydrates, which left us with the fat. We chose rapeseed oil because of the neutral taste that suits oats.

Is oat milk better than dairy milk? 

Eating healthily and sustainably can be achieved in many different ways – it's up to you to choose what's best for you, your family and the planet. You should eat and drink what you believe in, and who doesn’t believe in plants? If the taste of cow’s milk isn't your thing, or if you want to swap it for a climate solution product, then an Oatly Oatmilk is a great choice*.  When it comes to taste, it's too individual to say that one is better than the other, but we think that if you swap dairy milk for oat milk for 72 hours. You won't want to go back. Yes, that was a dare.

*Oatly has qualified as a climate solutions company under the Climate Solutions Framework (CSF). 

I’m allergic to oats, what should I drink instead?

If you are one of the few people in the world who can't drink liquid oats, there are more than one plant-based milk to choose from, and as long as you go for a plant milk, we're happy. Soy milk, almond milk, rice milk, coconut milk and pea milk are some of the different plant-based milk alternatives you can find. You won't be able to make an oat milk latte with any of them, but hopefully, you'll find a good fit for your needs anyway.

Can I drink oat milk while pregnant? 

Yes, oat milk can be part of a varied diet during pregnancy. So, feel free to continue with your daily oat milk latte.

Can I make oat milk at home?  

Yes, you can; the Internet is filled with recipes for homemade oat milk. You'll probably notice some differences right away if you make your own; the homemade drink will probably feel grainier, won't mix as well with coffee, and not taste the same. You shouldn't feel bad about that; we've been doing this since the 1990s and have some of the world's top oat scientists fine-tuning the recipes every day in their search for even better taste and nutrition. Besides, the homemade recipes mostly use whole oats or cut oats, while we use the oat kernel. But you'll still get some nice fiber and all the benefits of oats, so feel free to try if homemade is your thing; we'll always be here if you decide it's better if we make our own oat milk for you.

In conclusion 

We, Oatly, the Oat Milk company, absolutely think oat milk is good for you. While our name and profession might suggest some bias in the matter, we would like to point out that we were founded on the idea that people should be able to eat and drink good food without taxing the planet's resources. As we mentioned in the beginning, we can't make a general statement on individual goodness, so the best thing for you to do is consider the facts we've presented above, try our oat milk, and decide if it's good for you. You can find some here. If you want to use it for something more than just drinking by itself or in your coffee, you can always make overnight oats with oat milk, which is a great start. If nothing else, at least you've learned that if you put Oatly Original next to your typical 2% milk from a cow, fortified oat milk has more fiber, unsaturated fats, vitamin D (most of the time, it depends on the cow, and how the milk is processed) and more carbs. About the same level of calories, total fat, sugar, calcium, riboflavin, and salt. And less saturated fat, protein, iodine (depending on the cow and how the milk is processed) especially in the Nordics where we don’t add iodine, vitamin A, vitamin B12 (depending on the cow and how the milk is processed), and, of course, less cholesterol because plants have no cholesterol.

Oatly's drinks near you! 

Check out this Oatfinder to find oat milk near you.