The 13 Best Oat Milk Brands in 2023

Things to Consider Before Buying Oat Milk Drinks

Oat milk is made by soaking and blending oats and then straining it to sperate the milk. Because oat milk does not have the same nutritional value as whole oats, it is often enriched or fortified with iron, calcium, potassium and vitamins A and D. One cup of cow’s milk or one cup of a fortified milk would both provide around 20% of your recommended daily intake of vitamin A and vitamin D.

Although calorie content can be similar between oat drinks and cow’s milk, oat milk is higher in carbs and fiber than cow’s milk, soy milk or almond milk, although it has less protein than dairy or soy. Oat milk is higher fiber, which as well as helping to maintain heart health, the higher fiber diet is also linked to better weight control and potentially weight loss .

One concern with a number of oat drinks is that they have been sweetened. If you want an unsweetened milk, then look for one labelled as ‘no added sugar’ and also check its nutritional information to make sure there is 0g next to ‘added sugar’. Those which are barista style tend to have more sugar added to give a better consistency to the oat milk as it is being steamed. Flavored oat milks usually contain more sugars as well.

Oat Milk and Diets

As well as being dairy and lactose free, oat milk is also nut and soy free. Although oats are typically gluten free, they are often processed in factories where other grains are processed, which means they can be contaminated with gluten. Some oat milks are available which are certified as being made with gluten free oats and/or in gluten-free processing facilities.

Oat milk is generally safe for babies but as it cannot provide the same nutrition as breast milk or cow’s milk, a baby should only be fed on oat milk with pediatrician guidance.

Oats, Beta Glucans and Heart Health

Like oats, oat milk contains the soluble fiber called beta glucans, although there are still some questions as to whether beta glucans are as ‘potent’ from oat milk as they are from pure oats.

An 8.6 fl. oz glass of oat milk will give one gram of beta glucans. In comparison, a bowl of porridge containing 1.4 oz of oats provides double the amount of beta glucans.

When consumed as part of a diet low in saturated fat, oats can contribute to modest reduction in LDL (‘bad’) cholesterol and total cholesterol. For every gram of beta glucans (soluble fiber) consumed, total cholesterol can decrease by about 1.43 mg/dL.

A higher intake of beta glucans (more than 10 g/0.35 oz per day) does not seem to increase its effectiveness though. At present, it is recommended that 3 grams of soluble fiber be taken to lower blood cholesterol levels although some studies show at least 3.6 grams of daily fiber is needed to lower cholesterol.

Oats can also contribute to better health, although only products containing whole oats with at least 750 milligrams of soluble fiber per serving can be labelled as possibly reducing the risk of heart disease. Higher fiber foods are also linked with the possibility of reducing risk of stomach cancer and blood sugar levels.

Glyphosates and Oats

A study undertaken found that all oat food samples tested contained residues of glyphosates – an active ingredient in a leading brand of herbicide. Out of 45 products made from conventionally grown oats, 43 of these tested positive for glyphosates and 31 of these had higher levels than what the Environmental Working Group (EWG) report as being protective of child health.

Discussions continue with the EPA (Environmental Protection Agency) around a limit on glyphosates for oats used in children’s foods.

Carrageenan in Oat Milk

Carrageenan is used to emulsify and thicken drinks and foods and can often be added to oat milks and nut milks. Carrageenan is also common in vegetarian and vegan products - used in place of gelatin. Carrageenan is a natural additive which comes from red seaweed.

Debate around the safety of carrageenan has been ongoing since the 1960s, as some evidence has shown links with digestive system impairment in the form of bloating, irritable bowel syndrome (IBS) and food allergies. Carrageenan has also been linked to inflammation which contributes to a number of disorders such as arthritis and inflammatory bowel disease (IBD).

Carrageenan should be food-grade but carrageenan which has degraded becomes carcinogenic. Degraded carrageenan is not approved to use in food but testing of food-grade carrageenan has found a percentage of the samples to be degraded carrageenan.

Unfortunately, as much of the research into carrageenan has been carried out in the laboratory, with most side effects reported by people to have been self-reported, more research is needed to ascertain how strong the link is between carrageenan and health risk.

Carrageenan is still approved for use in food by the FDA and it has to be shown on an ingredients list, although the National Organic Standards Board removed this ingredient from their approved list in 2016. This means that an oat milk certified USDA Organic no longer contains any carrageenan.

FAQ

Can I save some oat milk for later use?

Yes, you definitely can. If you have already opened the oat milk carton, then you can pour the leftover milk into an airtight jar and store it in the refrigerator. It is best if you consume the oat milk within a period of 4 to 7 days as the texture might change over time. If your oat milk carton is unopened, you can store it in the freezer for an indefinite period. It is safe to freeze the cartons of oat milk if they are not opened yet. 

At what temperature should I drink the oat milk?

This depends on what you are having it with. If you are having an oat milk milkshake or smoothie, it might be better if you use cold oat milk. If you are drinking it with coffee or similar beverages, you might want to steam it for some time. 

How to tell if the oat milk in the cartons has expired?

Expired oat milk will become quite thick and chunky. There won’t be a smooth, fine texture anymore. The color might change as well.

Conclusion

Although oat milk is becoming so popular there can be supply shortages at times, there are still some concerns around levels of glyphosates in oats and the use of additives such as carrageenan in some brands. Like whole grain oats though, oat drinks can offer benefits to cholesterol levels and heart health and oat milk is an ideal alternative for those who suffer with intolerances or allergies or have other dietary needs.