Is there any benefit to drinking oat milk?

November 14, 2025 •

3 min read

According to a 2024 survey, oat milk has risen to become the UK's top-preferred plant-based beverage, with sales growing 7.2% in the previous 12 months. As this creamy alternative's popularity soars, many are asking: is there any benefit to drinking oat milk?

Quick Summary

Oat milk is a dairy-free alternative that is naturally lactose-free and often fortified with vitamins and minerals. It may offer health benefits related to heart health and digestion due to its fiber content. The nutritional profile varies by brand, with some containing added sugars, oils, or emulsifiers that may not be ideal for all users. It is an excellent choice for vegans or those with allergies, but its lower protein content compared to dairy and higher carbohydrate load should be noted, especially for certain health conditions.

Key Points

Rich in Beta-Glucans: Oat milk contains soluble fiber, beta-glucan, which can help lower LDL (bad) cholesterol and regulate blood sugar levels.
Dairy-Free and Allergy-Friendly: It is naturally free from lactose and nuts, making it a safe alternative for individuals with dairy allergies or lactose intolerance.
Often Fortified with Nutrients: Many store-bought oat milks are fortified with key nutrients like calcium, vitamin D, and vitamin B12, which are important for bone health and those on vegan diets.
Lower in Saturated Fat: Unlike whole cow's milk, oat milk is low in saturated fat, which is beneficial for heart health.
May Contain Added Sugars and Oils: Some commercial oat milk brands include added sugars for flavor and oils for texture. Checking the label for unsweetened options is essential.
Higher in Carbohydrates: Oat milk has more carbohydrates than some other milk alternatives and dairy, and the processing can lead to a higher glycemic index.
Lower in Protein: Compared to dairy and soy milk, oat milk contains significantly less protein, so other dietary sources may be necessary.

Unpacking the Nutritional Value of Oat Milk

Most commercially available oat milks are fortified with vitamins and minerals. A typical 8-ounce (240 mL) serving of fortified, unsweetened oat milk provides several essential nutrients.

The Fiber and Heart Health Connection

Oat milk contains beta-glucan, a soluble fiber found in oats.

Cholesterol Reduction: Beta-glucan can help reduce cholesterol absorption. An older study in men with high cholesterol found that consuming oat milk reduced total and LDL (bad) cholesterol.
Blood Sugar Regulation: Soluble fiber can help promote a more gradual release of sugar into the bloodstream. This can be particularly beneficial for individuals managing blood sugar levels.
Digestive Support: The fiber content also promotes healthy digestion.

Essential Vitamins and Minerals

Fortified oat milk is a source of nutrients that can be helpful for those on a plant-based diet.

Calcium and Vitamin D: These are crucial for bone health. Many brands fortify their oat milk to match or exceed the calcium content of cow's milk. Vitamin D helps calcium absorption.
B Vitamins: Fortified oat milk often contains B vitamins like riboflavin (B2) and vitamin B12. Vitamin B12 is essential for various bodily functions, making fortified versions important for vegans.

Important Considerations and Potential Downsides

While oat milk offers many benefits, it's important to be an informed consumer.

Added Ingredients and Sugar

Commercial oat milks can differ in their ingredients list. Some brands may add oils and many include added sugars.

Seed Oils: Some research suggests a high intake of certain omega-6 fatty acids could increase inflammation.
Added Sugar: Sweetened varieties can have a significant amount of added sugar. Always check the nutrition label and opt for unsweetened versions.

Blood Sugar Impact

Due to processing, oat milk has a higher glycemic index (GI) than whole oats. Those with diabetes or managing blood sugar may need to limit intake. Pair it with protein and healthy fats to mitigate this effect.

Protein Content

Oat milk contains significantly less protein than cow's milk. The protein in oat milk is also not a complete protein.

Comparison: Oat Milk vs. Dairy Milk

Choosing between oat milk and dairy milk depends on individual needs. The table below compares key nutritional aspects.


Feature	Oat Milk (Fortified)	Dairy Milk (Semi-skimmed)
Protein	Lower (approx. 3g per cup)	Higher (approx. 8g per cup)
Saturated Fat	Lower (low or zero)	Higher (approx. 1g per 100ml)
Fiber	Higher (approx. 2g per cup, including heart-healthy beta-glucans)	None
Calcium	Often fortified to match or exceed dairy	Naturally high
Vitamin B12	Often fortified to be an excellent source	Naturally present
Lactose	Naturally lactose-free	Contains lactose
Allergens	Dairy, soy, and nut-free. May contain gluten if not certified GF	Contains dairy and lactose.

Conclusion

Drinking oat milk offers benefits, particularly for those with dairy allergies, lactose intolerance, or who follow a vegan diet. Beta-glucans support heart and digestive health, while fortified versions provide essential vitamins and minerals. Its creamy texture is also a popular culinary substitute. However, potential drawbacks include higher carbohydrate content and the presence of added sugars and oils in some brands. It is also lower in protein than dairy milk. For optimal benefit, choose unsweetened, certified gluten-free (if necessary), and fortified varieties. For those with specific health conditions, monitoring intake and ingredient lists is crucial.

For more detailed nutritional information on plant-based alternatives, consult sources like the Harvard T.H. Chan School of Public Health.

Frequently Asked Questions

Oat milk is not a high-protein drink, containing significantly less protein (around 3g per cup) than cow's milk (around 8g per cup). While it offers some plant-based protein, it is not considered a complete protein and shouldn't be relied upon as a primary source.

Yes, oat milk is beneficial for heart health, primarily due to its beta-glucan content. This soluble fiber has been shown to help lower LDL (bad) cholesterol levels by binding to it in the gut and reducing absorption.

Oat milk can be consumed in moderation, but individuals with diabetes should be cautious. The processing of oats can create simple sugars, which may cause a blood sugar spike. Opting for unsweetened varieties and pairing it with other foods containing protein or healthy fats is recommended.

Yes, oat milk can aid digestion. It contains beta-glucan fiber, which supports regular bowel movements and acts as a prebiotic, feeding beneficial bacteria in the gut. However, some individuals may experience bloating if sensitive to fiber.

Oats are naturally gluten-free, but they are often processed in facilities that also handle gluten-containing grains, leading to cross-contamination. If you have a gluten intolerance or celiac disease, you must choose a product specifically labeled 'certified gluten-free'.

Compared to dairy milk, oat milk has a lower environmental impact, requiring significantly less land and water for production. It also generates fewer greenhouse gas emissions, making it a more sustainable choice.

No, oat milk is not a suitable nutritional replacement for breast milk or infant formula for children under 12 months. It lacks the essential protein, fat, and other micronutrients critical for proper growth and development. Always consult a pediatrician before introducing milk alternatives to young children.