Is oatmilk considered highly processed?

January 5, 2026 •

5 min read

With its popularity soaring as a dairy-free alternative, many are questioning the health implications of oat milk. The answer to whether oat milk is highly processed depends heavily on the production method—distinguishing a simple, homemade drink from many complex commercial formulations.

Quick Summary

Commercial oat milk undergoes significant processing, including enzymatic treatment and the addition of oils, gums, and stabilizers, to achieve its creamy texture and shelf stability. Ingredient lists vary widely by brand, affecting its classification and overall nutritional profile.

Key Points

Processing level varies: Commercial oat milk is considered ultra-processed due to industrial techniques and added ingredients, while homemade is minimally processed.
Enzymatic treatment adds sugar: The use of enzymes like amylase during manufacturing breaks down oat starches into simple sugars, increasing the glycemic index.
Additives enhance texture: Commercial versions add ingredients like seed oils (e.g., canola) and gums (e.g., gellan) for creaminess and to prevent separation.
Nutrient fortification: Many commercial brands fortify oat milk with essential vitamins and minerals, which are naturally lower in simple homemade versions.
Homemade offers transparency: Making oat milk at home ensures full control over ingredients, avoiding unwanted additives and oils.
Check the label: The ingredient list is the best way to determine the extent of processing for any commercial oat milk product.

Understanding Food Processing

To determine if oat milk is highly processed, it's essential to first understand what the term "processed food" actually means. A common framework for this is the NOVA food classification system, which categorizes foods based on the nature, extent, and purpose of the processing they undergo.

Group 1: Unprocessed or minimally processed foods. These are foods in their natural state or that have been altered without adding new substances. Examples include fresh fruits, vegetables, whole grains, and pasteurized milk.
Group 2: Processed culinary ingredients. This includes items like oils, salt, and sugar, which are derived from Group 1 foods but are not typically consumed on their own.
Group 3: Processed foods. These are made by combining Group 1 and 2 ingredients, like cheeses, breads, and canned vegetables. While altered, they retain much of their original food identity.
Group 4: Ultra-processed foods (UPFs). This category includes industrial formulations containing ingredients not commonly used in home cooking, such as flavors, colorings, emulsifiers, and artificial sweeteners. They are designed to be ready-to-eat and hyper-palatable.

The Commercial Oat Milk Production Process

Most store-bought oat milk is considered ultra-processed, falling into NOVA Group 4, because it consists of more than just oats and water. The industrial process is far more complex than a simple home recipe. The extensive steps are necessary to create the smooth, stable, and shelf-stable product consumers expect.

Preparation: Oats are cleaned, de-hulled, and often steamed to inactivate enzymes that could cause rancidity during storage.
Grinding and Enzymatic Hydrolysis: The prepared oats are mixed with water and ground into a slurry. Enzymes, like amylase, are added to break down the oats' complex starches into simple sugars like maltose. This adds natural sweetness, reduces the viscosity to prevent a slimy texture, and makes the milk pourable.
Separation: The slurry is filtered and centrifuged to remove the solid pulp and insoluble fiber, resulting in a smooth liquid base.
Formulation: This is where the product is tailored for market.
- Oils: Oils like rapeseed or sunflower oil are added to increase the fat content, which provides a creamy mouthfeel and helps the milk froth for use in coffee.
- Emulsifiers and Stabilizers: Ingredients such as gellan gum or dipotassium phosphate are added to prevent the oil and water from separating, ensuring a uniform consistency.
- Fortification: Vitamins and minerals, including calcium, Vitamin D, and B12, are added to boost nutritional content, as much is lost during the straining process.
Heat Treatment: The oat milk undergoes pasteurization or ultra-high-temperature (UHT) sterilization to extend its shelf life.
Homogenization: Finally, the product is blended at high pressure to break up fat droplets, creating a smooth and uniform final product.

The Case for Homemade Oat Milk

In stark contrast to its commercial counterpart, homemade oat milk is a minimally processed food. The process is simple, involves few ingredients, and lacks the industrial additives that categorize store-bought versions as ultra-processed.

Simple, Minimalist Ingredients

To make homemade oat milk, you typically only need two to four simple ingredients:

Rolled oats
Water
A pinch of salt (optional)
A natural sweetener like dates or maple syrup (optional)

The DIY Process

Blend rolled oats with cold water and other optional ingredients for a brief period (around 30-45 seconds). Over-blending can release too much starch and lead to a slimy texture.
Strain the mixture through a fine-mesh cloth, like a clean t-shirt or specific nut milk bag, to separate the milk from the pulp. Avoid squeezing the cloth, as this can make it slimy.
Refrigerate and use within a few days, as it lacks the stabilizers of commercial products.

Comparing Commercial vs. Homemade Oat Milk

Understanding the differences is key to making an informed choice for your health. Here is a side-by-side comparison of commercial and homemade oat milk.


Aspect	Commercial Oat Milk	Homemade Oat Milk
Processing Level	Ultra-processed (NOVA Group 4) due to enzymatic treatments and industrial additives.	Minimally processed (NOVA Group 1), similar to other homemade staples.
Ingredients	Typically includes added oils, gums, stabilizers, and fortifying nutrients.	Basic recipe requires only oats and water; optional additions include salt and natural sweeteners.
Sugar Content	Enzymes break starches into simple sugars like maltose, increasing the glycemic index (GI), which can affect blood sugar.	Contains only the natural sugars from the brief blending process; generally a lower glycemic impact.
Nutritional Profile	Fortified with added vitamins and minerals to mimic cow's milk nutritional content.	Lacks fortification, so levels of nutrients like calcium and Vitamin B12 will be lower.
Additives	Uses oils like rapeseed or sunflower oil for creaminess, and stabilizers like gellan gum for texture.	Additive-free, relying on natural ingredients for its flavor and consistency.
Shelf Life	Months or years, due to UHT sterilization and stabilizers.	Short, typically 3-5 days when refrigerated.
Flavor	Consistent and often sweeter due to enzymatic process. Barista versions formulated for coffee.	Variable flavor, can taste more like oats and may separate naturally.

Making an Informed Decision

Whether commercial oat milk is a healthy choice depends on your overall dietary context. For many, a balanced diet can accommodate a small amount of UPF, especially if it's a vehicle for essential nutrients like fortified calcium and vitamins. However, those prioritizing a whole-food diet, avoiding seed oils and additives, or managing blood sugar should be mindful of brand differences and consider the homemade alternative.

Ultimately, the “highly processed” label is not a judgment on a food's goodness but a descriptor of its journey from farm to carton. By examining ingredients and understanding the process, consumers can make the best choice for their personal health and values. For more information on the NOVA food classification system, you can refer to authoritative dietary resources from institutions like the National Institutes of Health.

Conclusion

In conclusion, most store-bought oat milk is indeed highly processed when judged by industrial food classification standards, primarily due to the enzymatic treatment, fortification, and addition of stabilizers and oils. This extensive processing and formulation are what differentiate it from a simple, two-ingredient homemade alternative, which is minimally processed. Commercial oat milk offers convenience and added nutrients, but this comes with a trade-off in the form of additives and a higher glycemic index. The key takeaway is that not all oat milks are created equal, and consumers should read labels to make the best choice based on their health goals, whether that's convenience, nutritional content, or a preference for minimal processing.

Frequently Asked Questions

Commercial oat milk is classified as ultra-processed due to the multiple industrial steps involved in its production, including enzymatic hydrolysis to break down starches, heat treatments, and the addition of oils, stabilizers, and emulsifiers to create a consistent, creamy, and long-lasting product.

Commercial oat milk undergoes an enzymatic process that converts complex carbohydrates into simple sugars like maltose, increasing its overall sugar content and glycemic impact. Homemade versions do not use this process, resulting in a lower sugar content that comes from the oats themselves.

No, not all commercial oat milks contain additives, but many do to improve taste, texture, and stability. Brands often vary in their formulation, with some containing seed oils, gums, and other stabilizers, while others use a more minimal list of ingredients.

Not necessarily. While commercial oat milk is processed, its health impact depends on the individual's diet and health goals. For some, the fortifications of vitamins and calcium are beneficial, while others may want to avoid the added oils, sugars, and stabilizers found in many brands.

Yes, homemade oat milk is minimally processed, typically made by blending rolled oats and water, then straining the solids. This avoids the added oils, gums, and enzymatic processes used in commercial production.

Homemade oat milk can become slimy if the mixture is over-blended or if the solids are squeezed excessively during straining. Straining without force and blending for a short time (around 30-45 seconds) with cold water helps prevent this.

Yes, fortified oat milk can be a good source of vitamins and minerals like calcium, Vitamin D, and B12, which are often added to match the nutritional profile of dairy milk. However, it's important to note that these are added during processing, unlike the nutrients naturally present in whole foods.