Does Homemade Oat Milk Have a Lot of Sugar?

January 7, 2026 •

3 min read

According to nutrition estimates, a cup of basic homemade oat milk contains only about 3 grams of naturally occurring sugar. This challenges the assumption that all oat milk is high in sugar, demonstrating that whether homemade oat milk has a lot of sugar depends entirely on your recipe and any added sweeteners.

Quick Summary

Homemade oat milk can be made with minimal or no added sugar, giving you full control over the sweetness. Unlike many store-bought brands that can contain added sweeteners or have higher naturally occurring sugar from processing, a simple DIY version is naturally lower in sugar. Its final sugar content depends on ingredients and preparation.

Key Points

Low Natural Sugar: Homemade oat milk contains only the small amount of sugar naturally present in oats, typically around 3 grams per cup.
No Added Sweeteners: Unlike many commercial varieties, a basic homemade recipe has no added sugars, syrups, or flavorings, giving you total control.
Avoids Enzymatic Process: Homemade methods bypass the enzymatic hydrolysis used in commercial production, which breaks starches into high-glycemic maltose.
Use Cold Water: Using cold water and blending briefly prevents a slimy texture and minimizes sugar release from the oats.
Best for Blood Sugar: For individuals watching blood sugar, homemade oat milk's low and natural sugar content is preferable to the higher maltose levels in some store-bought brands.
Ingredient Control: Making your own lets you skip added oils, preservatives, and fortifiers found in many commercial products.

Homemade oat milk has a much lower sugar content than many store-bought alternatives, as its sweetness comes solely from the natural sugars present in the oats. When you make it yourself with just oats and water, you are in complete control of the ingredients, which means no added sweeteners, gums, or oils. This natural, wholesome approach is a key reason for its appeal to health-conscious individuals.

The Maltose Mystery: Why Store-Bought Differs

The perception that oat milk is high in sugar often stems from commercial processing methods. Many commercial producers use a process called enzymatic hydrolysis. This technique involves adding enzymes that break down the complex starches in the oats into simple sugars, specifically maltose. Maltose has a high glycemic index, meaning it can cause a more rapid blood sugar spike compared to the starches in whole oats. This process is what gives store-bought oat milk its distinct sweetness and smoother texture, but it also increases its sugar content substantially compared to a basic homemade version.

Comparing Sugar Content: Homemade vs. Store-Bought

While nutritional values can vary slightly based on the recipe and brand, the difference in sugar content is clear. Homemade oat milk typically contains only the natural sugars extracted from the oats. In contrast, many store-bought options, especially flavored varieties, often contain a mix of added and naturally derived sugars.


Feature	Homemade Oat Milk (Basic Recipe)	Store-Bought Oat Milk (Unsweetened)	Store-Bought Oat Milk (Sweetened)
Sugar Source	Natural sugar from oats	Natural sugar from enzymatic process	Natural + added sugars
Typical Sugar Content (per 1 cup)	~3g	~4-7g	Up to 10g or more
Additives	None	Fortifiers, oils, gums	Sugars, flavorings, stabilizers
Preparation Control	100% control over all ingredients	None	None
Flavor	Subtle, oat-forward	Sweetened, mellow	Often very sweet

How to Create a Low-Sugar Homemade Oat Milk

To ensure your homemade oat milk has the lowest possible sugar content, it is crucial to follow a few simple steps. The key is a minimalist approach. Use only rolled oats and fresh, cold water. The proportion can be adjusted for thickness, but a 1:4 ratio of oats to water is a good starting point for a balanced consistency.

Use Cold Water: Using cold water is vital for preventing the oats from releasing too much starch, which can result in a slimy texture. Heat can also promote enzymatic activity, increasing sweetness.
Blend Briefly: Blend for no more than 30 seconds. Over-blending generates heat and breaks down the oat starches further, increasing the sugar content and leading to a slimy consistency. The goal is to simply mix, not pulverize.
Strain Efficiently: Strain the mixture through a nut milk bag or a fine-mesh cheesecloth. Do not squeeze the bag, as this can force starch particles through the filter and into your milk. Allow gravity to do the work for a cleaner, less starchy result.
Avoid Sweeteners: To keep the sugar content low, do not add natural sweeteners like dates, maple syrup, or honey. Enjoy the subtle, naturally sweet taste of the oats themselves. For flavoring, consider a small amount of vanilla extract or cinnamon without adding extra sugar.

The Health Implications of Homemade vs. Store-Bought Oat Milk Sugar

The glycemic response is a significant factor when considering the sugar content of oat milk, especially for those managing blood sugar levels like diabetics. The simple maltose sugars in processed oat milk can cause a more pronounced and rapid spike in blood glucose compared to the complex carbohydrates in whole oats or the minimal natural sugars in homemade oat milk.

Moreover, the control over ingredients in homemade versions means you can avoid the added oils and fortifiers often found in commercial products. While fortification adds beneficial vitamins like B12 and calcium, a balanced diet can provide these nutrients from other sources. The purity of homemade oat milk is often considered a major health benefit for those seeking to minimize their intake of processed ingredients.

In conclusion, the claim that homemade oat milk has a lot of sugar is largely a misconception rooted in the high-sugar content of many processed store-bought versions. By controlling your ingredients and preparation, you can produce a naturally low-sugar beverage that avoids the enzymatic sugar conversion common in commercial products. Opting for homemade oat milk allows for a fresh, simple, and wholesome alternative that puts you in charge of your nutrition. For those seeking minimal sugar, the DIY route is the best path forward.

Frequently Asked Questions

For store-bought oat milk, check the ingredient list. If a sweetener like cane sugar, maple syrup, or dates is listed, it contains added sugar. For homemade oat milk, only natural sugars are present unless you add a sweetener yourself.

This is due to enzymatic processing. During manufacturing, enzymes are added to break down the complex carbohydrates in the oats into simple sugars like maltose, which creates a sweeter taste profile.

It depends on the type. Because commercial oat milk contains maltose, which has a high glycemic index, it can cause blood sugar spikes. Homemade oat milk, with its lower and slower-releasing sugar, is a better option for those managing blood sugar, but moderation is still key.

To achieve a thicker, creamier texture without increasing the sugar, you can reduce the amount of water used or add a small amount of fat, like a tablespoon of melted coconut oil, before blending.

Compared to commercial varieties, homemade oat milk is less likely to cause a significant glucose spike because it lacks the high maltose content resulting from enzymatic processing. However, as with all carbohydrates, it will still impact blood sugar to some degree.

Homemade oat milk lacks the preservatives found in store-bought versions. It should be stored in a sealed glass bottle in the refrigerator and is best used within 3 to 5 days.

Rolled oats are generally recommended for homemade oat milk because they create a creamier consistency with less sliminess. Steel-cut oats tend to be coarser and can make the milk grainier and potentially slimier if not strained properly.