In recent times, plant-based diets and products are famed a lot and have become extremely famous for their umpteen wellness incentives. One such plant-based ingredient that has harnessed a great reputation is oat milk, which is a perfect choice for people with lactose intolerance and food allergies. Oat milk is lactose-free and devoid of any nuts, and soy. Also, oat milk made from certified gluten-free oats is also suitable for people with gluten disorders.

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Due to its growing demand and popularity, oat milk is readily available in grocery stores and online. Well, you can also make it yourself at home, yes, you heard it right, and customize it as per your liking and taste.
Oat milk

Also Read: Gluten Free: 5 Food Groups You Should Eat For A Healthy Gut

Read this article to get an overview of oat milk nutrition, its benefits, how to make it at home, and possible downsides.

How To Make Oats Milk At Home?

Oat milk is easy to make at home and works much cheaper than store-bought ones. Moreover, you can use fresh milk devoid of additives and can also make it gluten-free by choosing certified gluten-free oats.


Take 1 cup of rolled or steel-cut oats and add 3 cups of cold water and blend well for 30 seconds.

Separate the milk from the oats using a muslin cloth and filter it into a jar or bottle and squeeze gently to extract any leftover liquid into the jar.

To improve the flavour, you can add a pinch of salt or vanilla or cinnamon extract and a few dates, maple syrup, or honey before blending.

Store the oat milk in a refrigerator for up to 5 days.


To avoid slimy milk, it is best to use cold water and refrain from squeezing too hard and don’t soak oats for a longer time, and don’t blend for more than 30 seconds.

Also Read: Oats: Are You Choosing The Right Variety?

Oat Milk Nutrition

Oat milk comes with an impressive profile of nutrients and confers some amazing health benefits. A cup of unsweetened oat milk provides:

Calories: 120

Protein: 3 grams

Fat: 5 grams

Carbs: 16 grams

Dietary fiber: 2 grams

Vitamin B12: 50% of the Daily Value (DV)

Riboflavin: 45% of the DV

Calcium: 25% of the DV

Phosphorus: 20% of the DV

Vitamin D: 20% of the DV

Vitamin A: 20% of the DV

Potassium: 8% of the DV

Iron: 2% of the DV

*Source USDA

However, oat milk isn’t as nutritious as whole oats, but commercially bought ones are often fortified with calcium, potassium, iron, B vitamins, and vitamins A and D. Thus, store-bought ones, usually offer more nutrients than homemade ones. It contains more calories, carbs, and fiber than almond, soy, and cow’s milk. Further, it offers minimal protein than soy and dairy products.

Potential Health Benefits

Better Blood Sugar Control

The goodness of beta-glucan, the soluble fiber in oat milk slows down the absorption of carbohydrates in the gut, thus offering a slow and steady supply of sugar into the bloodstream. Oat milk serves as an incredible and healthy option of beverage for diabetic patients, helping to control blood sugar levels.

Vegan/Lactose, Soy and Nuts Free

Oat milk is a great choice for people suffering from certain dietary limitations. As it’s made from just oats and water, it’s completely vegan and naturally free of nuts, soy, and lactose. However, always check the label to ensure that oat milk product is made from certified gluten-free oats, as they can get easily contaminated while processing.

Packed With B Vitamins

Oat milk is fortified with B vitamins like riboflavin (B2) and vitamin B12, which are vital for optimal health and associated with umpteen health benefits. These water-soluble vitamins support to ease stress, fight oxidative damage and augment healthy hair, nails, and skin.

Manages Lipid Profile

Oat milk is packed with beta-glucan, a type of soluble fiber that delivers heart-healing actions. Beta-glucan forms a gel-like substance in the gut that can bind to cholesterol and lessen its absorption. This help to diminish blood cholesterol levels, mainly levels of LDL cholesterol, and lowers the risk of cardiovascular disease. Several studies reveal that people who drank oat milk regularly had lowered total and LDL cholesterol levels and maintained their lipid profile.

Fortifies Bone Health

Oat milk is complemented with calcium and vitamin D, both of which are essential for strong and robust bones. Calcium is an important mineral used to form bones and deficiency of calcium in the diet may cause the bones to become brittle and more prone to fracture. While vitamin D help in the absorption of calcium from the digestive tract, where inadequate vitamin D impedes calcium absorption and weakens the bones. Remember only commercially available oat milk is fortified with calcium, vitamin D, and B12, while the homemade version is devoid of these nutrients.

Downsides/Side Effects of Oat Milk:

Though oat milk offers numerous health incentives, it also comes with some downsides. Sweetened or flavoured varieties of oat milk are high in added sugar and may not be beneficial. Additionally, most commercial oat milk is not certified gluten-free, which may cause digestive issues for those with gluten intolerance. Oat milk also contains minimal protein to its dairy alternative, as a result, it doesn’t keep you full and satiated after drinking. It is best to discuss with your child’s paediatrician before using them as an alternative to milk.