The popularity of oat milk has exploded in the last few years. From Starbucks adding an oat milk beverage to its menu to Chobani launching a line of oat yogurts, it’s clear that oat milk is more than a fad.
However, is oat milk the best milk for you?
We spoke with Carrie Morowitz, RDN, a senior clinical dietitian at Mount Sinai Health System, about the recent popularity of oat milk and whether you should consider adding it to your diet.
The popularity of oat milk has grown exponentially. What do you think sparked this?
Oat milk has been around for a while, but in the past two years it has become much more popular. I believe that stems from a move to more plant-based products. Now companies are making oat milk-based yogurts, and oat milk is widely available in restaurants and cafes, something we never used to see.
A debate is raging: oat milk vs. almond milk vs. cow’s milk. Is oat milk a healthier option?
In certain ways, oat milk is healthier than other milk options. But in some other ways, it’s lacking. For example, oat milk has more fiber than cow’s milk or nut-based milk. An average cup of oat milk has about two grams of fiber. However, oat milk has more carbohydrates. That’s especially important if you’re trying to monitor your carb intake, or if you have diabetes. A glass of oat milk has about 15-20 grams of carbs, whereas a glass of regular cow’s milk has only about 8 grams. Oat milk is also vegan and contains no soy or nuts. So for people with common allergies or lactose intolerance, it’s a safer option.
Is oat milk gluten free?
Usually, oat milk is considered gluten free. But you need to check for the additives. If it is made with certified gluten-free oats, it’s a good gluten-free option.
Can oat milk replace cow’s milk in a traditional diet?
It depends on the individual. If you have diabetes, oat milk may not be the best option since it’s the highest carbohydrate-containing milk of those other options. If you’re a diabetic who already uses almond milk, I don’t think switching from almond milk to oat milk would be very beneficial. If you are looking to move towards a more plant-based diet, oat milk may be a good option for you. However, make sure to check the label and ensure that there are no added sugars, as a product simply being plant-based can trick you into thinking it’s the healthiest option.
Carrie Morowitz, RDN, is a senior clinical dietitian at Mount Sinai Health System.