The dairy aisle has evolved in recent years, offering a growing selection of plant-based milk alternatives. Among them, oat milk has emerged as a popular choice, catering to those with lactose intolerance, dairy allergies, or those simply seeking a dairy-free option. With the global oat milk market valued at over $1.5 billion in 2023 and projections expecting this to surge to $5.6 billion in the next decade, it’s clear that oat milk is here to stay.
But what makes oat milk so popular, and is it really the healthiest choice compared to regular cow’s milk? Here’s what nutrition experts say about this growing trend.
The Benefits of Oat Milk
Oat milk is a plant-based drink made by blending oats with water and then straining the mixture. For those avoiding dairy, oat milk offers several potential benefits. “Oat milk provides some of the same benefits as eating oats,” says registered dietitian Jamie Nadeau. Oats are known for their high fiber content, and certain oat milk brands may contain a couple of grams of fiber per serving, which is beneficial for gut health, digestion, and even cholesterol levels.
Furthermore, oat milk is often fortified with calcium and vitamin D—nutrients essential for bone health. In fact, both oat milk and cow’s milk can be good sources of these important nutrients.
Are There Any Drawbacks to Oat Milk?
Despite its advantages, oat milk isn’t without its downsides. One of the key concerns, especially for those mindful of their sugar intake, is the added sugar content. Many commercially available oat milk brands, especially sweetened varieties, can contain up to 12 grams of added sugar per serving. The U.S. Department of Agriculture (USDA) recommends limiting added sugars to less than 10% of total daily calories. For someone consuming 2,000 calories a day, this means no more than 50 grams of added sugar daily. The American Heart Association recommends even stricter limits, advising no more than 24 grams for women and 36 grams for men.
If sugar is not a concern for you, however, oat milk may still be a great option. Nadeau points out that it is an excellent dairy-free alternative, particularly for those who enjoy the taste or need to avoid dairy for health reasons.
How Does Oat Milk Compare to Cow’s Milk?
While oat milk offers several benefits, it’s important to recognize that it isn’t as nutrient-dense as regular cow’s milk. Cow’s milk naturally contains more protein, providing around 8 grams per cup compared to just 3 grams in oat milk, according to the USDA’s food database. Oats themselves are not a particularly high-protein food, which accounts for the difference in protein content.
However, the question of whether oat milk is “healthier” than cow’s milk depends on individual needs and preferences. For those with lactose intolerance or a preference for plant-based options, oat milk may be the best choice. On the other hand, if you’re seeking a beverage that offers more protein and a natural source of calcium and vitamin D, cow’s milk could be the better option.
Conclusion
As dietitian Miranda Galati points out, there’s no one-size-fits-all approach when it comes to nutrition. The “healthiest” choice depends on a variety of factors, including your specific health goals, dietary needs, and personal preferences. Whether you opt for oat milk or cow’s milk, both can fit into a balanced diet depending on your individual circumstances. For some, oat milk is the perfect dairy-free alternative, while others may prefer the protein and nutrient density of cow’s milk. In the end, it’s important to make food choices that work best for your body and lifestyle, rather than focusing on the idea of a single “healthiest” option.
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