Why Should I Try Oat Milk?

Alternatively: Comparing Popular Plant-based Milks

There are a variety of plant-based milks out on the market now including soy milk, almond milk, cashew milk, and pea milk, but have you heard of the latest: oat milk?

Oat milk is made similarly to other plant-based milks. Basically, the oats are soaked in water for a while and then strained through a cheesecloth to get a milky liquid that can be sweetened and flavored to be used as a milk product. Oat milk is one of newest plant-based milks on the market, so of course I had to give it a try.

The Taste Test

My take? Compared to unsweetened almond milk, which is my usual purchase, oat milk definitely tasted creamier. They are both similar in color and consistency, but I felt that the oat milk had a more mild, pleasant taste on its own. Poured over cereal or mixed into oatmeal, I don’t think I would notice too much of a difference or have a strong preference.

The Nutrition Comparison

Nutritionally, these two milks have a few major differences. Both are lower in protein (almond milk has 1 gram; oat milk has 2 grams) than soy milk and cow’s milk, but while almond milk has virtually no carbohydrates, oat milk has 14 grams per 8 oz. serving. For someone watching their carbohydrate intake for any reason, this is a big difference to note and count. A glass of the oat milk will be a full carbohydrate serving for a person with diabetes, while the almond milk does not contribute any. The oat milk’s carbohydrates also increase the overall calorie content: 90 calories per 8 oz. compared to almond milk’s 30 calories.

Lastly, as a person who follows a mostly plant-powered diet (technically called a flexitarian, or as I like to think of it, an opportunistic carnivore) I love that the oat milk is fortified with Vitamin B12, which is only found naturally in animal food products. Almond milk is not fortified with Vitamin B12, but the rest of the vitamin and mineral profiles are relatively similar between the two.

If you regularly choose soy milk or almond milk over cow’s milk, it’s definitely worth it to give oat milk a try! If you do, tag me @OnTheMoveNutrition and let me know what you think!

Cheers & Namaste!

-JMJ