Oat Milk: Benefits and Side Effects

created on Friday, January 05, 2018


Per 100 ml of plain, natural, unfortified oat milk
Energy 35 kcal
Fat - 0.5 g.
Proteins - 1 g.
Carbohydrate - 6.5 g.
Sugars- 4 g.
Fiber - 0.8 g.
Vitamins - Vitamin B-1 2%
Minerals - Iron 2%, Magnesium 3%


Low in Fat Contents
Oat milk is naturally low in calories and fat content. It has the lowest fat content of 0.5g. per 100ml, while whole milk and other nuts milk contain 2-4g. of fat per 100 ml. It also contains no saturated fat which is beneficial who wanting to cut down calorie intake and people with high cholesterol levels.

High in Soluble Fiber
Oat milk contains high amount of soluble fiber called beta-glucan that helps activates the immune system. Beta-glucan is one the most studies substance as consumption of beta-glucan reduces chance of infection and improves the healing process. It is also believe to aid the body natural process to eliminate cancer cells. Other benefits of beta-glucan are lowering bad cholesterol levels, reduce blood sugar and increase healthy bacteria in digestive track.

Helps Lower Cholesterol
Studies have proven that beta-glucan found in oats is beneficial at reducing total cholesterol levels inclining LDL cholesterol levels (the bad one). The LDL cholesterol react with free radicals which damages the arteries and raise the risk of heart disease. Supported by a study, antioxidants in oats works best with vitamin C. Oats also contain omega-6 and omega-3, help reduce inflammation in arteries.

Side Effects

High in Carbohydrate and Low in Protein
Oat milk does not just contain less fat but also less protein. Most of the calories comes from carbohydrate which can raise blood sugar level. Oats are known to contains lots of fiber but when it becomes oat milk, most of the fiber is eliminated. This makes oats milk contains high carbohydrate and low fiber, increasing the absorption rate in the body.

Might Contain Gluten
Oats are naturally gluten free as it is not classified as the grain that contains protein gluten. But due to the industrial process, it has been grown and produced in the same place as other grains that contains gluten. It is very unlikely that oats and oats product won’t contains gluten. However, there are oats products label as gluten-free which the oat is carefully ensured that it has not been mixed with any gluten grains.

Final Thoughts

Oat milk is one great source of soluble fiber that can help reduce infection and lower bad cholesterol, it is also very low in fat contents as the milk is made from grain. Unlike other types of plant based milk that is made from nuts, oats milk doesn't really create allergic reaction unless it is not identified as gluten free which can cause intolerance in some people. The down side of consuming oat milk is that it doesn't contains much of minerals and protein as other types of nuts or cow's milk.