Food & Nutrition

A comprehensive guide on oat milk, its nutritional, and health benefits

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Oat Milk: A Complete Guide

The craze of oat milk has taken the world by storm! This new alternative to cow’s milk is seen in many coffee shops, restaurants, and grocery stores. Oat milk has been quickly gaining popularity in recent years, but many people are still confused about what it is and how to use it. It is a healthier alternative to dairy milk with no cholesterol, lactose, or saturated fat. Oats are also naturally gluten-free and considered to be one of the most environmentally sustainable crops there is!

If you’re curious about where to find oat milk, what types there are, or how to make your own at home – this article will give you all the facts.

What is Oat Milk?

Oat milk is created when oats are soaked in water, ground into a flour-like consistency, and strained. The result is a creamy, nutty-tasting drink that is perfect for those with allergies or sensitivities to dairy and soy. Oat milk can be used as a direct replacement for cow’s milk in most recipes.

There are many different types of oat milk available on the market today. Some popular brands include Pacific Foods, Elmhurst Milked Oats, Ripple Foods, Planet Banquet, and Pure Harvest. You can find oat milk at most health food stores and some grocery stores. Different brands prepare oat milk differently. They can be flavored or unflavored, sweetened with cane sugar or agave nectar. So it’s important to check the label before purchasing! Also, always make sure you are buying oat milk that does not contain carrageenan — a seaweed extract used as a thickening agent, which can lead to inflammation in your body and digestive problems.

The next time you’re at the grocery store looking for dairy-free milk options, keep an eye out for oat milk instead of soy or nut milk! This is because you will find more flavors available on shelves than ever before, including original, vanilla bean, chocolate mint chip, mocha java swirl, banana cream pie, and the list goes on! Not only is this type of alternative protein milk, but it is also fortified with essential vitamins and minerals like calcium, vitamin D, and potassium.

What are the Benefits of Oat Milk?

Oat milk is a great alternative to cow/buffalo milk or for those who have nut allergies. It is also ideal for those who are lactose intolerant or have a milk allergy. Check out these top oat milk benefits.

  1. Dairy-Free: Oat milk is a wonderful alternative to dairy and soy milk; it provides the same creaminess without any of the negative side effects. Oats are very nutritious, high in fiber, and packed with protein! According to experts, oatmeal can be beneficial for weight loss as well as blood sugar control.
  2. Low Glycemic Index: One serving of oat milk has just 60 calories per cup yet contains five grams of filling fiber that keeps you feeling full longer than other types of milk like almond or coconut. This means fewer hunger cravings throughout your day, which can result in eating healthier and consuming fewer calories overall. It also helps regulate your digestive system because its soluble fibers absorb water digestion making stools soft and bulky. This helps reduce constipation and bloating.
  3. Cancer Prevention: Oats contain a special antioxidant called avenanthramide, which is believed to be the best cancer-fighting agent of all. It has been shown in research that the intake of oats can significantly decrease your risk for colon, ovarian, breast, prostate cancers, as well as cardiovascular disease!
  4. Heart Healthier: Studies have found that oat milk contains high levels of compounds known as beta-glucans – these are carbohydrates with cholesterol-lowering properties. Drinking one cup per day lowers total blood LDL (bad) cholesterol by 11 percent while also increasing beneficial HDL cholesterol by 16 percent! Oat milk is also applauded for its weight loss or management capabilities.
  5. Regulates Blood Sugar Levels: Oats have a low glycemic index, meaning they don’t cause blood sugar levels to spike the way other high-carbohydrate foods do. Oats with milk are especially beneficial for people with diabetes or those who are pre-diabetic. Consuming oatmeal milk regularly can help maintain more consistent blood sugar levels, which can ward off future health problems.
  6. B vitamins including thiamine (B-l), riboflavin (B- l), niacin ( B- l), and vitamin B-12: These essential vitamins help the body convert food into energy, maintain healthy skin, hair, and nails, and promote a healthy nervous system.
  7. Calcium for Strong Bones: Oat milk is fortified with calcium, which is important for bone health and preventing osteoporosis as you age. Adequate calcium intake is especially crucial during childhood and adolescence to ensure peak bone mass.
  8. Potassium Keeps Electrolytes in Balance: Oat milk also contains potassium, an electrolyte mineral that helps regulate heart rate and blood pressure. It’s especially important to replenish potassium levels after intense exercise or when you are experiencing symptoms of dehydration.

Oat Milk Nutritional Value:

Here is a quick glimpse for you into the oat milk nutrition quotient.

  • 130 calories
  • 25% of your recommended daily allowance for vitamin D
  • 15 grams of carbohydrates
  • 35% of your daily recommended allowance for calcium
  • 2.5 grams of fat
  • 4 grams of protein
  • 0 grams of saturated fats
  • 2 grams of fiber

So, as you can see, oat milk is a very nutritious and healthy drink option! It’s high in fiber, protein, vitamins, and minerals- all of which offer many health benefits.

How to Use Oat Milk?

Oat milk has a similar taste and consistency to that of cow’s milk, although it is slightly sweeter. It can be used in the same way as other types of plant-based milk – simply add oats to your smoothie or pour oat milk over cereal for a healthier breakfast option! Oatmeal makes a wonderful substitute for creamer in coffee too. You can even use oat milk in recipes, such as homemade granola bars, brownies, muffins, pancakes, etc.

One of the most common uses of oat milk, however, is as a dairy milk replacement in lattes and other coffee drinks. Many cafes now carry oat milk as an option for those who are dairy-free or vegan. If you’re looking to make your favorite coffee drink at home, just follow this simple recipe:

Latte Recipe:


  • One cup of strong brewed coffee
  • Half cup of oat milk
  • One tablespoon of sugar (or sweetener of choice)


Brew a strong pot of coffee and let it cool slightly before adding it to a blender with the oat milk and sugar. Blend on high for about 30 seconds until the mixture is frothy. Pour into a glass and enjoy!

You can check more best oat milk recipes

How to Make Your Own Oat Milk?

If you’re feeling adventurous, you can also make your own oat milk at home! All you need is whole oats, water, and a blender! The process is very similar to other types of homemade plant-based milk.

  • Simply soak the oat groats in water for at least four hours or overnight (overnight yields better results).
  • Then add the soaked oats with some fresh filtered water into your blender. Blend until smooth.
  • Next, enzymes are added, and the mixture is heated to form the oat milk base.
  • You may need to strain it through cheesecloth if it has trouble blending completely on its own.
  • Add more water as needed until desired consistency is reached.
  • Store milk in an airtight glass jar for up to three days in the refrigerator.

Can I add flavors or sweeteners to my homemade oat milk?

Yes, you can add flavors and sweeteners to your homemade oat milk as desired. Some popular flavor additions include vanilla extract, cinnamon, honey, and maple syrup. Experiment until you find what you like best!

Oat milk is a healthy and nutritious drink option that offers many health benefits. It’s high in fiber, protein, vitamins, and minerals- all of which offer many health benefits. Oat milk can be used in the same way as other types of plant-based milk – simply add oats to your smoothie or pour oat milk over cereal for a healthier breakfast option!

Are there any Side Effects to Drinking Oat Milk?

There are no known side effects to drinking oat milk. However, as with any food or drink, it’s always best to consult a doctor if you are pregnant or have any other health concerns. Oat milk is generally safe for those who are lactose intolerant or have dairy allergies, but it’s always best to check the ingredients list before purchasing.

It is important to check the label to make sure there are no added sugars, flavors, or sweeteners.

Oat milk is best purchased in the refrigerated section of your grocery store to ensure that it stays fresh until you can use it. It’s always good to keep one at home and another in the office for a healthy coffee option!

How to Choose an Oat Milk?

When choosing oat milk, it’s important to check the ingredients list. Find a plant-based oat drink that has no added sugars or sweeteners and ideally one without flavors too! Some brands add sunflower oil to their products, which adds extra fat you don’t need in your diet.

Do not buy oat milk that has added calcium, as it can often mean that the drink has been fortified with unhealthy additives. Moreover, oat milk can be preserved for only a few days, so make sure to check the expiration date before buying.

Last but not least, look for organic brands to avoid any GMO ingredients. Organic oat milk is made from oats that have been grown without the use of pesticides or herbicides.

Other Tips:

Some people may be sensitive to oats, so if this is the case for you, make sure there are no seeds in the ingredient list, as these can cause allergic reactions. If possible, also try finding an organic brand of oat milk with nothing artificial – just pure oats and water! Try out different brands until you find one that tastes great and fits your dietary needs. You’ll soon get used to having a glass of oat milk with your morning coffee or cereal!

The best way to ensure that you’re getting healthy oat milk is to make your own at home! It’s easy, affordable, and you can control what goes into it. Oats are a nutritious grain that offers many health benefits, so why not give it a try?

What are the Different Types of Oats?

Oats are one of the only crops that can be grown in poor soil with limited sunlight. As a result, they have become more sustainable than most other grains and provide many environmental benefits.

Hence, there are many different variants of oats available in the market. The most common ones include:

  1. Quick Oats- These are rolled oats that have been steamed to speed up cooking time. They’re great for quick breakfasts on busy mornings but may not offer as much fiber or protein as regular old-fashioned oats.
  1. Whole Grain Oats- These oats are not steamed or rolled and take longer to cook than quick oats. They have a chewy texture when cooked, which makes them great for overnight oats, porridge, baking, and granola.
  1. Instant Oats- These are whole grain oats that have been cut into smaller pieces, so they cook faster than regular old-fashioned oats. However, instant oatmeal may contain extra sugar or salt to help with the flavor.
  1. Steel Cut Oats- Also known as Irish oatmeal, these are whole grain oats that stay intact without any processing like other types. Steel-cut is higher in protein compared to other varieties because it contains more fiber due to its lack of processing. It’s best served warm with some cinnamon and a splash of either soy, almond, or oat milk.


Oat milk is a healthy, nutritious, and sustainable drink option that offers many health benefits. It’s high in fiber, protein, vitamins, and minerals- all of which offer many health benefits. It is considered a healthy alternative to dairy milk and can be used in the same way as other types of plant-based milk. When choosing oat milk, check the ingredients list and find a brand that fits within your dietary needs.

The oat milk variants brought to you by Alt Co. are completely plant-based, dairy, nut, and lactose free; are devoid of artificial sweeteners, and preservatives. We at Alt Co. strive to make your everyday taste a little better while keeping your health, and wellness goals in perspective. By bringing completely vegan products that are blended in a cruelty-free manner, we aim to keep our planet a whole lot sustainable in the long run. We are your go-to brand for oat milk in India! Try our oat milk today. We would love to know how we have made your day a little better!

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