I was recently introduced to oat milk, and I’m obsessed! It’s delicious by the glass, in oatmeal, or even in cereal. However, my favorite way to enjoy oat milk is in my matcha or my occasional coffee. I don’t mind normal milk, but I like the taste of oat milk more. Plus, too much dairy (like anything) can be problematic for one’s long term health and skin. So, if you are looking for a delicious milk alternative I highly recommend trying oat milk. I used to be an almond milk gal, but in my opinion the taste of oat milk is more flavorful and the texture is creamier. Plus, oat milk is more environmentally friendly compared to almond milk because many almonds are grown in California and require much water to grow whereas oat milk does not require nearly as much water to be produced. However, I’ve recently started hearing controversy over this non-dairy milk and how healthy it actually is. I found myself more and more confused every time I heard a new piece of information, so I wanted to get the record straight on oat milk and share it with all of you. Plus, you can find my three ingredient, super easy way to make oat milk at the bottom of this post!

Is oat milk actually healthy?

Oat milk is healthy in the sense that it is dairy free which is perfect for those who are lactose intolerant or who are looking to reduce dairy in their diet. However, oat milk does have a lot of carbohydrates and calories compared to other milk substitutes. Let’s compare one cup of oat milk to a few other popular plant-based milks. I found this list on this HUM Nutrition blog post. 

OATLY OATMILK

120 calories, 5 g fat (0.5 g saturated fat), 16 g carbs, 2 g dietary fiber, 1 g soluble fiber, 7 g sugar, and 3 g protein

CALIFIA FARMS ALMOND MILK

35 calories, 3 g fat (0 g saturated fat), 1 g carbs, 1 g dietary fiber, 0 g sugar, and 1 g protein

SILK CASHEW MILK

25 calories, 2 g fat (0 g saturated fat), 1 g carbs, 0 g dietary fiber, 0 g sugar, and <1 g protein

SILK ORGANIC SOY MILK

80 calories, 4 g fat (0.5 g saturated fat), 4 g carbs, 2 g dietary fiber, 1 g sugar, and 7 g protein

As you can see, Oatly, the most popular brand of oat milk, is a bit heavier and denser per cup compared to the other milk substitutes listed. Oatly also makes a low-fat oat milk which contains 90 calories, 1 g fat (0 g saturated fat), 16 g carbs, 2 g dietary fiber, 7 g sugar, and 3 g protein (keep in mind it is less creamy and thick than regular Oatly). Although this is good for those looking for something that is a bit lighter, low-fat Oatly is also better for you because it does not contain rapeseed oil. Regular Oatly, along with most other oat milks, does contain this ingredient.

What is rapeseed oil?

Rapeseed oil is very similar to canola oil, however rapeseed oil is most often used in an industrial setting, more specifically the automotive and chemical industries. The two are very similar, however in order for canola oil to be marketed as canola oil, it must contain 2% or less eruric acid. This means anything titled canola oil must meet that standard. If it does not, however, it must be called rapeseed oil. Eruric acid is not great for you in high amounts (it can be detrimental to the heart in the long term), but is not the main issue with rapeseed oil. The main issue is that rapeseed oil is inflammatory due how many omega fats it contains. Omega fats are key to a balanced diet, but this oil is packed with these fats which can lead to a lot of inflammation. I would not recommend regular packaged oat milk if you are trying to reduce inflammation. 

I want to disclaim that oat milk in moderation will not kill you, or even harm you for that matter. However, if you want to avoid inflammation and the overall confusion over the ingredients in this milk, you’re in luck. I have attached my favorite recipe for oat milk down below that does not include any rapeseed oil. In fact, it only contains 3 ingredients you most likely have at home. 

Ingredients:

1 cup rolled oats

3 cups water

A pinch of sea salt

2 teaspoons maple syrup or a few drops of vanilla extract for sweetness (optional)

Directions:

1. Blend the ingredients together in a blender for about 1-2 minutes.
2. Strain the milk through a tight mesh straining cloth to catch any pulp in the milk. You may have to strain twice if there is still pulp after the first strain. 
3. Serve chilled, or store in the refrigerator for later. Easy as that!

If you do not want to make this at home, try Malk Oat Milk which only contains oats, water, and sea salt. 

I hope you guys enjoyed this post, and let me know if you try out the oat milk recipe yourself! I would love to hear your thoughts.